How many calories in a 135 g potato? A Breakdown by Cooking Method

October 17, 2025 •

4 min read

An average medium-sized white potato, weighing around 148 grams, contains just 110 calories. This low-calorie count demonstrates the inherent nutritional value of a potato, and knowing how many calories in a 135 g potato can help you better manage your daily energy intake.

Quick Summary

The calorie count for a 135-gram potato changes significantly depending on preparation. A boiled potato has fewer calories than a baked one, while adding fats like oil or butter dramatically increases the total energy. Variety also plays a role, with white potatoes typically having slightly fewer calories than sweet potatoes.

Key Points

Variable Calories: The number of calories in a 135 g potato depends heavily on the preparation method, ranging from approximately 100 (raw) to over 250 (fried).
Boiling vs. Baking: Boiling results in fewer calories than baking for the same weight, primarily due to water retention versus water loss.
Fats Add Up: Adding high-fat toppings or cooking methods like frying dramatically increases the overall calorie count.
Nutrient-Dense Food: Even though they are low in calories when prepared plainly, potatoes are rich in potassium, vitamin C, and fiber.
Sweet vs. White: White and sweet potatoes have similar calorie counts for comparable raw weights, but differ in micronutrient profiles, with sweet potatoes offering more Vitamin A.

The Baseline: Raw and Unprocessed Potatoes

Before considering any cooking, it's important to establish a baseline for the potato's raw state. The calorie content of a raw potato provides a starting point, with any additions or water loss during cooking altering the final number. A raw, white potato contains approximately 74 calories per 100 grams, with almost no fat. This means a raw 135 g potato would have about 100 calories.

How Cooking Methods Change the Calorie Count

The way you cook your potato is the biggest factor determining its final energy content. The addition of fats or the loss of water can significantly change the nutritional profile.

Boiling: Boiling a potato is one of the lowest-calorie ways to prepare it. As the potato cooks, it can absorb water, which helps maintain its low energy density. A 135 g boiled potato (without added salt or butter) would contain roughly 135 calories, based on standard nutritional data.
Baking: Baking a potato concentrates the nutrients and energy as water is removed during cooking. A small baked potato weighing around 138 g contains about 128 calories. This indicates that a 135 g baked potato, without any toppings, would be a very similar amount, approximately 125 calories.
Roasting: Roasting, especially with added oil, increases the calorie count. For example, a 135 g serving of frozen, unprepared roasted potatoes contains 176 calories before any further cooking or oil is added. Adding oil during roasting would further increase this number significantly.
Frying: Deep-frying potatoes turns them into a high-calorie food. The potatoes absorb a large amount of fat from the cooking oil, which can two to three times the energy content compared to boiling or baking.

Macronutrient Breakdown for a 135 g Potato

Beyond just calories, the macronutrient composition is what provides the energy. Here is a breakdown of what you might find in a typical 135 g white potato, based on common serving sizes:

Carbohydrates: This is the primary energy source in a potato. A 135 g portion would contain a substantial amount of complex carbohydrates, providing sustained energy.
Protein: Potatoes offer a moderate amount of protein, contributing to a feeling of fullness.
Fat: Without added fats, a plain potato contains a negligible amount of fat.
Fiber: Potatoes, especially with the skin on, are a good source of dietary fiber, which aids digestion and can help with weight management.

Comparison Table: 135g Potato Calories by Preparation


Preparation Method	Approximate Calories (135 g)	Key Calorie Factors
Raw	100 kcal	No cooking, no additions.
Boiled	135 kcal	Minimal calorie addition; water absorption can lower energy density per gram.
Baked (plain)	~125 kcal	Water loss concentrates calories per gram; no added fats.
Roasted (with oil)	200+ kcal	Significantly higher due to added fats like oil.
French Fries	250+ kcal	Very high due to deep-frying and fat absorption.

Health Benefits of Potatoes

Contrary to some popular beliefs, potatoes offer several health benefits, particularly when prepared healthily.

Rich in Micronutrients: Potatoes are an excellent source of vitamins and minerals. One medium potato can provide a significant portion of your daily Vitamin C and Potassium. They also contain Vitamin B6.
High Satiety Index: Research indicates that potatoes have one of the highest satiety ratings among common foods, meaning they can help you feel full and satisfied, which is beneficial for weight management.
Antioxidant Properties: Potatoes, especially red and purple varieties, contain antioxidants that help protect against cell damage.
Versatile and Affordable: Potatoes are a versatile and budget-friendly vegetable that can be incorporated into many nutritious meals.

Maximizing Nutrition, Minimizing Calories

To enjoy the nutritional benefits of a 135g potato without excessive calories, consider these tips:

Eat the Skin: The skin contains much of the potato's fiber and nutrients, including potassium and fiber.
Use Healthy Toppings: Instead of butter and sour cream, use low-fat Greek yogurt, salsa, or fresh herbs.
Opt for Steaming: Steaming is another excellent low-calorie cooking method that preserves nutrients.
Cool the Potato: Cooking and then cooling potatoes can increase their resistant starch content, which acts like fiber and has a lower calorie impact.

Conclusion

So, how many calories in a 135 g potato? The answer depends entirely on how it's prepared. A raw or boiled potato is a low-calorie, nutrient-rich food, providing around 100-135 calories. However, cooking methods that involve fats, like frying, will dramatically increase the energy content. By choosing to bake, boil, or steam your potatoes and opting for healthier toppings, you can enjoy this versatile vegetable as part of a balanced diet while controlling your calorie intake. Remember that potatoes are also packed with essential vitamins, minerals, and fiber, making them a healthy addition to any meal when prepared thoughtfully.

European Food Information Council on Potato Nutrients

Frequently Asked Questions

A medium-sized white potato (approximately 148g) contains about 110 calories when cooked without added fat.

Both are healthy, but a boiled potato often has slightly fewer calories per gram than a baked one because baking removes water, concentrating the energy. The healthiest choice depends on your overall health goals.

Toppings significantly increase the calorie count. Adding a tablespoon of butter or sour cream can add 100 calories or more, depending on the type and quantity.

For comparable serving sizes, white and sweet potatoes are very similar in calorie content. For instance, a 130g sweet potato has about 112 calories, while a 130g white potato is around 110 calories.

Yes, eating the skin is beneficial. The skin contains a significant amount of the potato's fiber and essential nutrients like potassium and iron.

The calories in a potato primarily come from complex carbohydrates. When prepared without added fats, the potato is a low-fat food.

Fried potatoes have a high calorie count because they absorb a significant amount of cooking oil, which is very high in fat and calories. This can increase the energy content by two or three times compared to boiled or baked versions.