How much is 1 potato calorie, and what factors affect it?

October 29, 2025 •

4 min read

According to Potatoes USA, a medium, 5.3-ounce, skin-on potato contains approximately 110 calories. Understanding how much is 1 potato calorie is crucial, but this number varies significantly depending on the potato's size and how it is prepared, from simple boiling to deep-frying.

Quick Summary

The calorie count of a single potato is not static, varying based on its size, type, and preparation method. A raw potato is naturally low in calories and fat, while a fried potato absorbs oil, dramatically increasing its caloric density. For a healthier option, baking or boiling with the skin on is recommended.

Key Points

Basic Calorie Count: A medium, skin-on potato has about 110 calories, but this can change dramatically with preparation.
Cooking Method is Key: Baking and boiling are low-calorie methods, while frying and adding fatty toppings significantly increases calories.
Resistant Starch Benefits: Cooking and then cooling potatoes boosts resistant starch, which supports gut health and blood sugar control.
Nutrients are in the Skin: About half of a potato's fiber and a significant amount of its potassium are found in the skin, so eating it increases nutritional value.
Healthiest Preparation: Steaming, boiling with skin, and air-frying with minimal oil are the best ways to prepare potatoes for weight management.
Toppings Add Up: Rich toppings like butter, sour cream, and bacon add the most calories and negate the natural health benefits of a plain potato.
Better than other carbs: A baked potato often has fewer calories per 100g than cooked rice or pasta and provides a more nutrient-dense profile.
Potassium Powerhouse: A medium potato provides more potassium than a banana, a key electrolyte for muscle and nervous system function.

The Core Calorie Count: Raw vs. Cooked Potato

At its most basic, a raw potato is a low-calorie, nutrient-dense food. A 100-gram serving of a raw potato contains approximately 77 calories. However, the moment you apply heat and especially oil, this number begins to change. The cooking method is the single biggest factor influencing the final calorie count. Frying, for instance, can add several hundred calories by absorbing significant amounts of oil, transforming a simple root vegetable into a high-calorie dish. Conversely, baking or boiling adds no extra fat, preserving the potato's naturally low-fat profile.

The Impact of Size and Variety

While the method of preparation is key, the size and type of potato also play a role. A small, medium, or large potato will have a different calorie count proportional to its weight. For example, a medium baked russet potato (around 173 grams) has about 161 calories, while a smaller potato will have fewer. Different varieties, such as white potatoes versus sweet potatoes, also differ slightly in their nutritional makeup. A medium white potato has about 110 calories, whereas a medium sweet potato has around 100 calories, though their vitamin profiles differ more significantly.

Cooking Methods and Their Caloric Implications

Your choice of cooking method can make or break the health profile of your potato. This section explores the differences in caloric output.

Boiling: Boiling a potato is one of the healthiest and simplest preparation methods. A medium boiled potato (without skin) contains about 144 calories. To maximize nutrient retention, it is best to boil the potato with the skin on, as many water-soluble vitamins can be lost in the water.
Baking: Baking is another excellent, low-calorie option. A medium, skin-on baked potato provides approximately 161 calories and is rich in fiber from the skin. The dry heat of baking concentrates flavors and preserves nutrients effectively.
Frying: This is the most calorie-intensive method. French fries and potato chips can have three to five times the calories of a plain baked potato. This is because the potatoes absorb large amounts of fat from the cooking oil. One 100-gram serving of fries can have 280 calories, compared to just 85 calories for a baked potato of the same weight.
Mashing: The calorie count of mashed potatoes depends on the ingredients added. A simple preparation with just milk and butter can add a moderate amount of calories, while a richer version with heavy cream and cheese can significantly increase the total.

Factors That Impact a Potato's Nutritional Value

Beyond just calories, how you treat your potato affects its overall health benefits:

Resistant Starch: Cooking and then cooling potatoes, such as in a potato salad, increases their resistant starch content. This starch isn't fully digested and acts as a prebiotic, feeding good gut bacteria and improving blood sugar control.
Skin vs. Flesh: The skin contains a significant portion of the potato's fiber and potassium. While nutrients are found throughout the potato, keeping the skin on when cooking, especially when baking, maximizes these benefits.
Toppings: The biggest health risk often comes from high-calorie toppings like butter, sour cream, cheese, and bacon bits, which add saturated fat and sodium. Opt for healthier toppings like herbs, Greek yogurt, or a sprinkle of cheese to reduce this impact.

Calorie Comparison: Potato vs. Other Carbohydrates

Potatoes are often unfairly maligned in comparison to other carb sources. Here's a comparative table to provide some perspective.


Food Item (approx. 100g serving)	Calories (kcal)	Key Nutrients	Preparation Impact
Baked Potato (with skin)	~97	Vitamin C, Potassium, Fiber	Low-fat when baked plain.
Boiled Potato (peeled)	~77	Vitamin C, Potassium, B Vitamins	Healthy, but peeling removes some fiber.
White Rice (cooked)	~130	Carbohydrates	Calorie count increases with added fat.
Pasta (cooked)	~131	Carbohydrates, some minerals	Calorie count varies greatly with sauce.
Sweet Potato (baked)	~90	Vitamin A, Vitamin C, Fiber	Very similar caloric profile to white potatoes.

Conclusion: The Final Verdict on Potato Calories

A raw, medium potato contains roughly 110 calories, but this is a starting point, not the final word. The way you prepare and top your potato is far more significant to its final calorie count than the variety of potato chosen. To keep your potato as a healthy, nutrient-rich part of your diet, stick to low-fat cooking methods like baking, boiling, or steaming. Avoiding high-calorie toppings and keeping the skin on will also ensure you maximize its dietary benefits, including fiber, potassium, and vitamins. Ultimately, the potato's reputation as an unhealthy food comes not from the vegetable itself, but from the preparation methods commonly associated with it, such as deep-frying and excessive use of fatty toppings.

The Harvard T.H. Chan School of Public Health: For more detailed information on healthy cooking practices for all vegetables, including potatoes, visit The Nutrition Source.

Frequently Asked Questions

A medium baked potato with the skin on contains approximately 161 calories. This count can be significantly higher if toppings like butter, cheese, or sour cream are added.

Yes, a boiled potato is generally slightly lower in calories than a baked one. A medium boiled potato has about 144 calories, while a comparable baked potato is around 161 calories, mainly due to the concentration of nutrients and the retention of water during baking.

French fries have a very high calorie count because they are cooked by deep-frying in oil. The potato absorbs the cooking oil, which is high in fat and calories, dramatically increasing the total caloric density of the dish.

Yes, eating potato skin is healthy. The skin is a significant source of dietary fiber, and also contains important nutrients like potassium, providing more overall nutritional value than the potato flesh alone.

To make mashed potatoes healthier, you can reduce or replace calorie-rich add-ins like butter and heavy cream. Consider using low-fat milk, Greek yogurt, or vegetable broth to enhance flavor and creaminess without adding excessive fat.

Yes, when prepared healthily, potatoes can assist with weight loss. They are incredibly filling due to their fiber content, which can curb appetite and reduce overall calorie intake.

While there are slight variations, the caloric differences between varieties like white potatoes, russets, and red potatoes are minimal. The cooking method and toppings have a much greater effect on the final calorie count.

Cooling a cooked potato after boiling or baking can increase its resistant starch content. This improves gut health and helps regulate blood sugar. Additionally, eating the skin and adding healthy toppings like herbs or spices are beneficial.