How Many Calories Do 2 Medium Potatoes Have?

December 3, 2025 •

4 min read

According to nutrition data, two raw, medium-sized potatoes contain approximately 328 calories. The calorie count can change dramatically depending on the cooking method, as additional fats and toppings contribute to the final count, so it's important to understand the preparation's impact.

Quick Summary

The calorie count for two medium potatoes is influenced by the preparation method. This article breaks down the nutritional content of potatoes and compares how different cooking styles affect the final calorie total.

Key Points

Calorie Count Varies: Two medium raw potatoes contain roughly 328 calories, but this number changes based on the cooking method.
Cooking Matters: Frying potatoes drastically increases calories and fat, while boiling or baking adds minimal calories.
Nutrient-Dense Food: Potatoes are rich in potassium, vitamin C, and resistant starch, especially when cooked with the skin on.
Resistant Starch Benefits: Cooling cooked potatoes can increase their resistant starch content, which improves gut health and helps regulate blood sugar.
Mindful Toppings: Adding high-calorie toppings like butter, sour cream, and cheese is the primary reason potatoes become fattening, not the vegetable itself.
Satiety and Weight Management: As one of the most filling foods, potatoes can help with weight management by increasing feelings of fullness.
Healthy Preparation: The healthiest methods include baking, boiling, or steaming, with an emphasis on keeping the nutrient-rich skin.

Calorie Breakdown of Two Medium Potatoes

While two medium raw potatoes typically contain around 328 calories, the final energy content can vary significantly based on how they are cooked. A "medium" potato is generally defined as one weighing approximately 173 grams, though this can fluctuate. The key takeaway is that the potato itself is low in fat, but common cooking practices—like frying or adding heavy toppings—are what dramatically increase the calorie count.

The Impact of Cooking Method

Different cooking methods produce vastly different results for the same number of potatoes. The addition of oil or other fatty ingredients is the primary driver of calorie increases. Here is a breakdown of how different preparations can alter the caloric value:

Boiled: Boiling is one of the healthiest ways to prepare potatoes, as it adds minimal calories. Two medium boiled potatoes, cooked without the skin or salt, contain approximately 287 calories. Keeping the skin on can retain more nutrients.
Baked: Similar to boiling, baking retains much of the potato's natural nutritional value. Two medium baked russet potatoes with skin contain around 322 calories, assuming no added fat. Adding high-fat toppings like butter, sour cream, and cheese will significantly increase this number.
Fried: Frying potatoes, such as in the form of french fries, is the least healthy preparation. A medium serving of fast-food french fries, which might be equivalent to two medium potatoes, can contain around 380 calories due to the oil absorbed during cooking. A batch of homemade fries may have an even higher calorie density depending on the oil used.

Nutritional Value Beyond Calories

Beyond their calorie content, potatoes are a nutrient-dense food, especially when consumed with the skin. They are a good source of complex carbohydrates, which provide energy, and contain an impressive array of vitamins and minerals.

Potassium: A single medium potato contains more potassium than a medium-sized banana, which is crucial for heart health and muscle function.
Vitamin C: Potatoes are a notable source of Vitamin C, an important antioxidant that supports the immune system and aids in collagen production.
Resistant Starch: When cooked potatoes are cooled, they form resistant starch. This type of fiber feeds beneficial gut bacteria, improves digestive health, and can help control blood sugar levels. Reheating them does not eliminate this resistant starch.
Fiber: The skin of the potato contains a significant portion of its total dietary fiber, which aids digestion and promotes feelings of fullness.

Comparison of Potato Preparation Calories


Preparation Method	Approx. Calories (per 2 medium potatoes)	Added Ingredients	Notes on Nutritional Impact
Raw	328	None	Baseline for nutritional comparisons. High in vitamins and minerals.
Boiled	287	Water, optional salt	Lower calorie count due to leaching of nutrients into water. Skin removal reduces fiber.
Baked (with skin)	322	None (base)	Maintains most of the nutrients, especially when cooked with skin. High satiety index.
French Fries	~380+	Cooking oil, salt	Significantly higher in fat and calories due to deep-frying. Less nutritious.
Mashed	Variable (with milk/butter)	Milk, butter, cream	Adds calories and fat depending on ingredients used. Nutrient content similar to boiled.

How to Maximize the Health Benefits

For those looking to reap the health benefits of potatoes while managing their calorie intake, the preparation method is critical. Opt for boiling, steaming, or baking with minimal added fats. For a satisfying, lower-calorie meal, a baked potato can be paired with lean proteins and a variety of colorful vegetables. Leaving the skin on is an easy way to boost the fiber and nutrient content. It's the high-fat additives, not the potato itself, that turn this versatile vegetable into a high-calorie dish.

Potential Concerns and Solutions

While generally healthy, the glycemic index of potatoes can vary. High-GI foods can cause a rapid spike in blood sugar, which can be a concern for people with diabetes. However, research indicates that cooling potatoes after cooking lowers their glycemic index. This means a potato salad made from cooled, boiled potatoes is a healthier option than a piping-hot baked potato for managing blood sugar levels.

Conclusion

In conclusion, the calorie count for two medium potatoes is not static but heavily dependent on the cooking method. While raw potatoes are a source of around 328 calories, this can be increased significantly by frying or adding high-fat toppings. To keep potatoes a healthy and low-calorie part of your diet, choose preparation methods like baking, boiling, or steaming and be mindful of your toppings. When prepared correctly, potatoes are a nutrient-rich and filling food that can support weight management and overall health.

For more detailed nutritional information and healthy recipe ideas, consider consulting reliable sources on nutrition. More on potatoes and weight loss

Frequently Asked Questions

Yes, two medium baked potatoes are a very healthy option, containing significant vitamins, minerals, and fiber, especially when eaten with the skin on and with minimal added fats.

Yes, it is highly recommended to eat the potato skin. The skin contains a large portion of the potato's dietary fiber and many of its vitamins and minerals, including potassium and vitamin C.

Yes, calorie counts can vary slightly between different potato varieties and cooking methods. For example, some colored potatoes may have slightly more antioxidants but similar overall nutritional profiles to standard white potatoes.

Yes, potatoes can be part of a weight-loss diet. They are very filling and, when prepared healthily (boiled, baked, or steamed) without high-fat toppings, can help curb hunger and manage overall calorie intake.

To reduce calories, opt for cooking methods that don't use large amounts of oil, like baking, boiling, or steaming. Use herbs and spices for flavor instead of high-fat toppings like butter, sour cream, and cheese.

Reheating cooked and chilled potatoes does not eliminate the resistant starch that has formed. The resistant starch content remains, providing its beneficial effects on blood sugar and gut health.

No, french fries are not a healthy potato option. The deep-frying process significantly increases the fat and calorie content, and often uses less healthy cooking oils. This outweighs the potato's natural nutritional benefits.