Nutrition Diet: Which potato is lowest in calories? A comprehensive guide

October 20, 2025 •

4 min read

A medium white potato has about 110 calories, but the final calorie count is heavily influenced by variety, preparation, and portion size. When asking, which potato is lowest in calories?, the answer is more nuanced than just a single type, as we will explore.

Quick Summary

Calorie counts vary by potato type, with some varieties like sweet potatoes and red potatoes often having slightly fewer than russets. However, the preparation method and portion size are the most significant factors influencing the total calories of your meal.

Key Points

Preparation is Key: The way a potato is cooked is the biggest determinant of its calorie content; choose baking, boiling, or roasting over frying.
Sweet vs. White: Sweet potatoes often have slightly fewer calories and more fiber than some white varieties, but the difference is small and negligible compared to preparation method.
Keep the Skin On: The skin contains most of the potato's fiber and minerals, which promotes fullness and aids digestion.
Carisma Potato: A specialized, non-GMO variety known for its significantly lower calorie and carbohydrate count compared to standard potatoes.
Portion Size Matters: A moderate portion of any potato is lower in calories than a large serving, regardless of the variety.
Red and Purple Potatoes: These offer a healthy, lower-calorie alternative to russet varieties and contain beneficial antioxidants.
Watch the Toppings: Calorie-dense toppings like butter, cheese, and sour cream can quickly negate the low-calorie nature of a plain potato.

The Calorie Champion: A Comparison of Potato Varieties

Determining the absolute lowest-calorie potato is not a straightforward task because nutritional data can vary slightly depending on the source, growing conditions, and specific serving size referenced. However, a few varieties consistently show up as strong contenders for those watching their calorie intake. The most important takeaway is that the difference in calorie count between different raw potato varieties is often quite small and less impactful than how the potato is prepared.

Sweet Potatoes vs. White Potatoes

This is a common debate in the nutrition world. A medium-sized sweet potato (approx. 130g) contains around 100 calories, while a medium-sized white potato (approx. 148g) has about 110 calories. While the sweet potato has a slight edge in this comparison, it's worth noting that sweet potatoes also contain more fiber and significantly more Vitamin A. A higher fiber content is beneficial for weight management as it promotes a feeling of fullness.

The Rise of the Red Potato

Often overshadowed by russets, red potatoes are another excellent low-calorie option. Compared to russet potatoes, red potatoes are typically lower in carbohydrates and calories. They are also high in vitamin K and niacin. With their thin skin, they are perfect for boiling or roasting without needing to be peeled, which helps retain their fiber and nutrients. A medium red potato contains approximately 149 calories, but keep in mind that portion sizes and preparation methods greatly influence this total.

A Specialty Spud: The Carisma Potato

A lesser-known but notable variety is the Carisma potato. Developed in the Netherlands, this non-GMO potato was specifically cultivated to have a lower glycemic response, making it an excellent choice for diabetics and health-conscious consumers. A 150-gram serving of Carisma potatoes contains about 70 calories, significantly less than the 100 calories found in a comparable serving of a yellow or russet potato.

Beyond the Spud: How Cooking Method Drives Calories

While the raw calorie difference between potato varieties is minimal, the cooking method is the single biggest determinant of a potato's final calorie count. What you add to your potato is just as important as the type of potato you choose.

Frying: This is the most calorie-intensive cooking method. A 100g serving of french fries can have over 300 calories, a staggering increase from the raw potato's roughly 77 calories per 100g. The added oil is responsible for this surge.
Boiling and Baking: These methods are the healthiest, as they require no added oil or fat. The calorie count remains very close to the raw potato's value. A plain, medium baked potato is a highly nutritious and low-calorie food.
Toppings: Be mindful of toppings like butter, sour cream, and cheese, which can quickly add hundreds of calories to a healthy baked potato. Opt for healthier toppings such as Greek yogurt, salsa, or fresh herbs.

Why the Potato Skin is Your Friend

For a boost of fiber and essential minerals, always aim to eat the potato skin, especially on red or new potatoes. The outer layer contains a significant portion of the potato's nutrients, and removing it strips away much of this nutritional value. Fiber is crucial for healthy digestion and can help you feel full longer, which is a key component of a successful weight loss diet.

Comparing Potato Calories: A Nutritional Breakdown


Feature	Sweet Potato	Red Potato	Russet Potato
Calories (per 100g, baked)	~90 kcal	~80 kcal	~93 kcal
Carbohydrates (per 100g, baked)	~21g	~18g	~21g
Fiber (per 100g, baked)	~3g	~2.7g	~1.8g

Note: Nutritional values can vary based on preparation and source.

Healthy Preparation Methods for Low-Calorie Potatoes

Baked Potatoes: Puncture the potato with a fork, rub with a tiny amount of olive oil (or none at all), and bake until tender. Top with fresh chives, a dollop of Greek yogurt, or a sprinkle of paprika for flavor.
Roasted Potatoes: Cut potatoes into cubes, toss with minimal olive oil and herbs like rosemary and thyme, then roast at high heat until golden and crisp. This method uses less oil than frying but still delivers a satisfying texture.
Boiled Potatoes: Simple and effective. Boiling potatoes and dressing them with a light vinaigrette and fresh parsley makes for a delicious, low-calorie side dish.
Mashed Potatoes: Make a healthier mashed potato by substituting butter and heavy cream with low-fat milk, Greek yogurt, or chicken broth. Season with garlic powder and black pepper.

The Verdict: Selecting Your Best Low-Calorie Potato

Ultimately, the quest to find which potato is lowest in calories? reveals that the answer depends on your definition. While specialized varieties like Carisma or slightly smaller sweet potatoes might offer a marginal calorie advantage, the real factor is how you prepare them. All potatoes are naturally low in fat and calories when cooked healthily. A plain baked russet potato is a far better choice for a weight-conscious diet than deep-fried sweet potato fries. Choose a variety you enjoy, cook it without excess fat, and consider a variety of colors like purple or red for different nutrient profiles.

Conclusion: Make Smart Choices, Not Sacrifices

Potatoes do not need to be feared on a healthy or low-calorie diet. By focusing on smart preparation methods and controlling portion sizes, you can enjoy all types of potatoes as a nutritious and filling component of your meals. The real secret lies not in the potato variety but in the way you transform it in the kitchen. Make the right choices and savor this versatile and healthful vegetable.

For more in-depth nutritional information on various potato types, you can consult resources like Healthline on their potato facts page.

Frequently Asked Questions

Sweet potatoes are often slightly lower in calories than white potatoes, but the difference is minimal and often less significant than the cooking method used. For example, a medium sweet potato (130g) has about 100 calories, compared to a medium white potato (148g) with around 110 calories.

Frying potatoes adds the most calories due to the high fat content of cooking oils. A 100g serving of french fries can have over 300 calories, while the same amount boiled or baked remains much lower.

No, it is better to leave the skin on, especially for red or new potatoes. The skin contains a significant amount of fiber and nutrients, and keeping it on helps you feel fuller longer.

For low-calorie options, use toppings like fresh chives, a small dollop of Greek yogurt, salsa, black pepper, or paprika instead of butter, sour cream, or cheese.

Yes, on a per-potato basis, smaller potatoes have fewer calories simply because they represent a smaller portion size. The calorie count per 100g is generally consistent, so eating a smaller potato means consuming fewer calories.

The Carisma potato is a specific, non-GMO potato variety known for having fewer calories and a lower glycemic response than standard yellow or russet potatoes. It's a good option for those managing blood sugar or counting calories.

Purple potatoes are comparable in calories to other varieties but offer a unique benefit in their high antioxidant content. The differences in calorie counts among potato colors are generally small.