How many calories in a 6 oz russet potato?

November 8, 2025 •

3 min read

According to USDA data, a medium (6.1 ounce) baked russet potato contains approximately 164-168 calories. This total can vary based on whether you eat the skin, the exact size, and most importantly, how it's prepared.

Quick Summary

The calorie count for a 6 oz russet potato is generally around 164-168 calories when baked plain. Cooking method and added toppings drastically alter the final nutritional value.

Key Points

Initial Calorie Count: A 6 oz russet potato, when baked plain, contains approximately 168 calories.
Cooking Method is Key: Preparation techniques like frying add substantial calories and fat, whereas baking or boiling keeps the calorie count low.
Healthiest Cooking Methods: Baking, boiling, and air-frying are the best ways to prepare potatoes to minimize added fats and calories.
Nutrient-Dense: Potatoes are a rich source of potassium, vitamin C, and fiber, especially when the skin is eaten.
Toppings Add Calories: High-fat toppings like butter, sour cream, and cheese can dramatically increase the overall caloric value of a potato.
High Satiety: A plain potato is a filling food that can help manage appetite and is a beneficial component of a balanced diet.

Calorie Breakdown of a 6 oz Russet Potato

To understand the caloric content of a russet potato, it's essential to look at the raw state and then consider how different cooking methods and additions change the nutritional profile. A raw, unadorned russet potato is a relatively low-calorie, nutrient-dense food. The majority of its calories come from carbohydrates, specifically starch.

Nutritional profile of a plain 6 oz russet potato

For a medium (approximately 6 oz or 173 grams) baked russet potato, the nutritional breakdown is as follows:

Calories: 168 calories
Carbohydrates: 37 grams
Protein: 5 grams
Fat: 0 grams
Fiber: 4 grams

This simple, natural nutritional profile highlights that the potato itself isn't a high-fat or high-calorie item. The changes in caloric content come from the preparation methods and any added ingredients.

Cooking Methods: How Preparation Affects Calories

The way a potato is cooked is the single most significant factor in its final calorie count. Different methods introduce varying amounts of fat, which is the most energy-dense macronutrient. For example, a single tablespoon of butter can add over 100 calories, instantly changing the potato's calorie load.

Comparison table of cooking methods


Cooking Method	Added Ingredients	Approximate Calories (6 oz serving)	Notes
Baked	None	168	Keeps calories low by not adding fat.
Boiled	None	~140-160	Boiling and peeling can cause some nutrient loss but is very low-calorie.
Air-Fried	Minimal oil	~180-200+	A healthier alternative to deep-frying that still adds some calories from oil.
Fried (e.g., French fries)	Oil	~350+	Significantly higher in calories and fat due to absorption of cooking oil.
Mashed	Milk and Butter	~200-250+	Creamy additions like butter and whole milk increase the total calorie count substantially.

The Health Benefits of the Russet Potato

Beyond just calories, the russet potato offers a wealth of nutrients. Eating the skin is particularly beneficial, as it contains a high concentration of dietary fiber and certain micronutrients.

Here is a list of some of the key nutrients found in a russet potato:

High in Potassium: A single medium potato has more potassium than a banana, which is vital for maintaining healthy blood pressure.
Rich in Vitamin C: Potatoes are a great source of Vitamin C, a powerful antioxidant.
Source of B Vitamins: They provide a significant amount of B vitamins, including B6, which is important for brain function and nerve health.
Good source of Fiber: Especially when consumed with the skin, potatoes are a good source of dietary fiber that aids digestion.
Cholesterol-Free: Naturally cholesterol-free, they are a heart-healthy choice when prepared without high-fat ingredients.

Choosing the Right Potato for Your Diet

For those watching their calorie intake, the preparation method is more important than the potato itself. A baked or boiled russet potato is an excellent choice for a filling, low-calorie meal. Its high satiety index means it can help you feel full and satisfied for longer, which can be beneficial for weight management. However, the same potato, when deep-fried or loaded with cheese and bacon, transforms into a high-calorie, high-fat item. It's a testament to the potato's versatility and how the choices we make in the kitchen truly define its nutritional impact. For further dietary information, consult reliable sources like the USDA's food database.

Conclusion: Mind Your Cooking Method

So, how many calories in a 6 oz russet potato? A plain, baked russet will contain around 168 calories. This simple answer, however, is a starting point. The final calorie count is heavily dependent on how the potato is cooked and what toppings are added. By choosing healthier preparation methods like baking, boiling, or air-frying and opting for lower-calorie toppings, you can enjoy this nutritious root vegetable as part of a balanced diet. Ultimately, the russet potato is a great canvas—it's up to you to paint a healthy picture. Your cooking decisions are the most influential factor in determining the nutritional outcome.

Frequently Asked Questions

No, the skin of a russet potato contains minimal calories and is a great source of dietary fiber and nutrients. It is recommended to eat the skin for added health benefits.

A 6 oz boiled russet potato, without the skin, has fewer calories than a baked one due to water absorption during cooking, with an approximate calorie count closer to 140-160.

No, the carbohydrates in a potato are a good source of energy. It is the addition of high-fat ingredients and unhealthy cooking methods, like deep-frying, that can make a potato meal unhealthy.

Air-frying uses minimal oil and can result in a calorie count slightly higher than a plain baked potato, but it is still far lower than deep-frying. It is considered one of the healthiest cooking methods.

Healthy topping ideas include Greek yogurt instead of sour cream, salsa, chives, nutritional yeast, or a light sprinkle of herbs and spices.

Yes, a larger potato will have more calories. For instance, a very large russet could contain double the calories of a medium one. Using a kitchen scale is the most accurate way to determine the calories in your portion.

Yes, a plain baked russet potato is a very good option for weight loss. It is low in calories, fat-free, and high in fiber, which promotes satiety and can help you feel full longer.