How many calories do 2 potatoes have? Unpacking the nutrition

October 21, 2025 •

3 min read

According to the USDA, a single medium-sized potato contains about 110 calories. This suggests that how many calories do 2 potatoes have varies considerably based on factors like preparation, size, and whether the skin is included. A deep-fried potato, for instance, has a drastically different caloric profile than one that is simply baked or boiled.

Quick Summary

The exact calorie count for two potatoes is not a single number, but a range determined by variety, size, and cooking method. Preparation with oil or toppings significantly increases the caloric value. Baked or boiled potatoes retain more nutrients and are lower in calories than fried versions. This guide details the variables influencing the final calorie total.

Key Points

Variable Calorie Count: The number of calories in two potatoes is not fixed, but depends heavily on size, variety, and preparation method.
Preparation is Key: Cooking methods dictate calorie load; a boiled or baked potato is low-fat, while frying in oil drastically increases fat and calories.
Toppings Add Calories: High-fat toppings like butter, sour cream, and cheese add significant calories, turning a healthy food into a calorie-dense meal.
Nutrient-Dense Food: Potatoes are rich in vitamins, especially vitamin C and B6, and minerals like potassium, providing significant nutritional value.
Promotes Satiety: Potatoes are incredibly filling due to their fiber and resistant starch content, which can aid in appetite control and weight management.
Cooling Increases Benefits: Cooling potatoes after cooking boosts their resistant starch content, which has a positive effect on blood sugar regulation and gut health.
All Potatoes Are Nutritious: Both white potatoes and sweet potatoes offer robust nutritional profiles, making the choice between them a matter of preference.

The Core Calorie Count: Raw and Prepared

Before adding any fats or heavy toppings, the baseline calorie count for two potatoes is relatively modest, especially when compared to processed snacks. A raw, medium white potato contains roughly 110-160 calories, depending on its specific size and variety, like a russet or red potato. This means two raw, medium-sized potatoes can contain anywhere from 220 to 320 calories, with two medium russets closer to the upper end at approximately 337 calories. This base figure changes drastically with cooking.

Boiled: Two medium boiled potatoes contain around 287 calories, a lower amount than their raw counterparts due to some nutrient and calorie loss during the cooking process. The skin, rich in fiber and minerals, is often removed when boiling, which can also affect the final count.
Baked: Two medium russet potatoes baked with their skin on retain a high amount of nutrients and come in at approximately 336 calories. Baking without added fats is one of the healthiest preparation methods, preserving key minerals like potassium.
Fried: The caloric load explodes when potatoes are fried. Two servings of restaurant-style French fries can contain significantly more calories, potentially tripling the base value due to the absorption of oil during deep-frying. For example, a single cup of fried potato pieces might contain 243 calories, and two servings would push the total much higher.

Size and Variety Matters

Not all potatoes are created equal, and their natural caloric content varies. A smaller red potato has fewer calories than a large russet potato. This distinction is crucial when tracking intake. Two large potatoes, for instance, could contain well over 500 calories before any preparation, highlighting the importance of portion size. Sweet potatoes also differ nutritionally, offering a comparable but slightly different profile.

The Impact of Toppings

What you put on your potato matters just as much as how you cook it. A plain baked potato is a low-fat, nutrient-dense food. However, adding toppings like butter, sour cream, cheese, or bacon can dramatically increase the fat and calorie content. A seemingly healthy baked potato can quickly become a high-calorie meal with a few spoonfuls of high-fat condiments.


Preparation Method	Calories (approx. per two medium potatoes)	Added Fats/Toppings	Nutritional Impact
Boiled (peeled)	287	None	Low-calorie, modest fiber
Baked (skin-on)	336	None	Nutrient-dense, high fiber and potassium
Mashed (with butter/milk)	~250-350+ (varies greatly)	Butter, milk, cream, salt	Increased fat and calories
French Fries	500-700+	Oil (deep-fried)	Significantly higher fat and calories

A Nutritious Powerhouse

Beyond calories, potatoes offer a wealth of nutrients. A single medium potato is an excellent source of vitamin C and a good source of potassium and vitamin B6. Potatoes are fat-free and sodium-free when prepared healthily. Their fiber content, especially when the skin is eaten, aids in digestive health and promotes satiety, which can help with weight management. For athletes, potatoes provide a high-quality, plant-based carbohydrate source for energy.

Resistant Starch and its Benefits

An interesting aspect of potato nutrition is the development of resistant starch. When a potato is cooked and then cooled, some of its digestible starches convert into resistant starch, a type of fiber that benefits gut health and blood sugar control. This means a cooled potato salad might offer more benefits for blood sugar management than a hot baked potato. Resistant starch ferments in the large intestine, feeding beneficial gut bacteria.

Conclusion: The Calorie Answer is Contextual

There is no single answer to how many calories do 2 potatoes have. The final figure is highly dependent on preparation. Two medium potatoes, boiled or baked plain, will typically contain between 200 and 350 calories. However, frying or adding heavy toppings can inflate this number significantly. For those focused on a balanced diet, choosing healthier cooking methods like baking or boiling and being mindful of toppings allows potatoes to be a nutritious and filling component of a meal, rather than a caloric trap. They offer valuable vitamins, minerals, and fiber, and when handled correctly, are a legitimate part of a healthy eating plan.

Note: For detailed information on specific potato varieties and preparation methods, resources from institutions like the Harvard T.H. Chan School of Public Health offer authoritative nutritional data.

Frequently Asked Questions

Two medium, skin-on russet potatoes, when baked plain, contain approximately 336 calories. This assumes no butter, oil, or other high-fat toppings are added.

Two medium baked sweet potatoes contain fewer calories than two medium baked white potatoes. For example, two medium baked sweet potatoes have around 205 calories, compared to approximately 336 calories for two medium russet potatoes.

Cooking methods dramatically alter the calorie count. Baking or boiling two potatoes keeps them low in calories, while frying or mashing with butter and cream introduces significant amounts of added fat and calories.

For the lowest calorie intake, the best methods are boiling or baking the potatoes with the skin on. Avoid adding butter, oil, sour cream, or cheese, and instead use herbs and spices for flavor.

Potatoes themselves are not inherently fattening when prepared healthily. Their role in weight gain is typically due to high-fat cooking methods like frying or heavy, calorie-dense toppings, not the vegetable itself.

Yes, eating the skin of a potato significantly increases its nutritional value. The skin contains a substantial portion of the potato's fiber, potassium, and minerals.

Two medium boiled potatoes cooked without the skin contain approximately 287 calories. The count can be slightly higher if the skin is left on, as it contains extra nutrients and fiber.