Unpacking the Nutrition: How Many Calories in a 6 oz Baked Russet Potato?

November 4, 2025 •

3 min read

A medium, 6-ounce baked russet potato contains approximately 164-168 calories, with virtually no fat. When enjoyed without high-fat toppings, the simple baked russet can be a nutritious and filling component of a balanced diet, offering key nutrients like potassium and Vitamin C.

Quick Summary

A 6 oz baked russet potato has around 164-168 calories, minimal fat, and is rich in nutrients like potassium, Vitamin C, and fiber. The calorie total depends heavily on any added toppings.

Key Points

Calorie Count: A 6 oz baked russet potato contains approximately 164-168 calories.
Low in Fat: The plain baked potato has a negligible amount of fat, making it a low-fat option.
Rich in Nutrients: It is a good source of potassium, Vitamin C, Vitamin B6, and fiber.
Toppings Add Calories: The vast majority of calories in a loaded baked potato come from high-fat toppings like butter, sour cream, and cheese.
High in Fiber: Eating the skin significantly increases the dietary fiber content, which promotes satiety.
Contains Resistant Starch: The starch in baked potatoes can aid digestive health by feeding beneficial gut bacteria.
Aids Weight Management: Due to its high fiber and filling nature, a plain baked potato can help curb appetite and manage weight.

The Core Calorie Count: What's in a Plain Baked Russet?

On its own, a 6-ounce (173g) baked russet potato is a nutrient-dense and low-fat food. According to nutritional data, this size potato typically contains about 164-168 calories. The majority of these calories come from carbohydrates, providing an excellent source of energy. Importantly, this figure is for a plain, unadorned potato, including the fiber-rich skin. This humble spud is a far cry from the unhealthy reputation often associated with fried potato dishes like french fries or chips, which are loaded with extra fats and calories from the cooking process. The simple act of baking preserves its inherent nutritional value.

A Deeper Look at the Nutritional Breakdown

Beyond just calories, a baked russet potato offers a wealth of other health benefits. A medium, 6-ounce serving provides a range of micronutrients and macronutrients that are vital for bodily functions:

Carbohydrates: Approximately 37 grams, providing a clean energy source.
Protein: Around 4.5 grams, contributing to your daily intake.
Fat: A negligible 0.2 grams, making it virtually fat-free.
Fiber: About 4 grams, with a higher concentration found in the skin.
Vitamins: Rich in Vitamin C (crucial for immune health) and Vitamin B6 (important for metabolism and brain function).
Minerals: An excellent source of potassium, which is key for maintaining healthy blood pressure and nerve function, as well as magnesium and iron.

The Topping Temptation: Where Calories Can Skyrocket

While a baked potato is healthy on its own, it is the additions that often turn it into a high-calorie meal. Understanding the impact of common toppings can help you make more informed dietary choices.

Butter: A single tablespoon of regular butter can add approximately 100 calories.
Sour Cream: Two tablespoons can add around 60 calories, plus fat.
Cheddar Cheese: One ounce of shredded cheddar adds about 110 calories.
Bacon Bits: Two strips of bacon, crumbled, can add another 100 calories or more.

For a truly healthy option, consider low-calorie toppings like chives, salsa, or steamed vegetables. If you’re looking to add protein, a scoop of low-fat Greek yogurt can replace sour cream for a creamy, tangy kick without the calorie load.

Comparison Table: Baked Russet vs. Other Potato Options

To put the baked russet potato's nutrition into perspective, here is a comparison with other popular potato preparations.


Preparation Method	Serving Size	Approximate Calories	Key Difference
Baked Russet	6 oz (173g)	164-168	Low-fat, nutrient-rich, high fiber (with skin)
French Fries	Medium (117g)	365+	High in fat and sodium from deep-frying
Sweet Potato (Baked)	6 oz (173g)	~150	Slightly fewer calories, more Vitamin A
Red Potato (Baked)	6 oz (173g)	~154	Fewer calories, higher in some antioxidants

Health Benefits Beyond Calories

Beyond its straightforward nutritional value, the baked russet potato offers additional health advantages. One of the key components is resistant starch, which is a type of carbohydrate that isn't fully digested by the small intestine. Instead, it travels to the large intestine where it feeds beneficial gut bacteria. This process produces short-chain fatty acids like butyrate, which can help reduce inflammation and promote a healthy gut lining. The high fiber content also contributes to feelings of fullness, which is beneficial for weight management by curbing appetite. This effect helps control overall calorie intake throughout the day. For more information on the broader health benefits of potatoes, you can explore resources like Healthline's detailed article: 7 Health and Nutrition Benefits of Potatoes.

Conclusion: A Nutritious Foundation

In summary, a plain, 6 oz baked russet potato is a low-calorie, low-fat, and highly nutritious food. With around 164-168 calories, it offers a great source of complex carbohydrates, fiber, and essential vitamins and minerals. While toppings can easily increase the calorie count, the potato itself provides a healthy and satisfying base for a meal. By being mindful of your additions and choosing healthier cooking methods, you can fully enjoy the nutritional benefits of this versatile vegetable as part of a balanced diet.

Frequently Asked Questions

A 6-ounce baked russet potato contains approximately 164-168 calories, assuming no butter, sour cream, or other high-calorie toppings are added.

The skin adds a negligible amount of calories but provides extra dietary fiber, which is beneficial for digestion and promotes a feeling of fullness.

Toppings can dramatically increase the calorie count. For example, adding one tablespoon of butter can add 100 calories, and two tablespoons of sour cream can add 60 calories.

Yes, a plain baked russet potato is a healthy food, offering complex carbohydrates, fiber, and important vitamins and minerals. It becomes less healthy when prepared with excessive high-fat toppings.

Baking is a much healthier cooking method. Frying potatoes, as with french fries, adds significant amounts of fat and calories from the oil, vastly increasing the overall calorie count.

Both are healthy, but their nutritional profiles differ slightly. Sweet potatoes are higher in Vitamin A, while russets are a bit higher in some minerals. The overall health impact depends on the preparation method and toppings.

Potatoes can support weight loss when prepared healthily. They are incredibly filling due to their fiber content, which can help reduce overall appetite and calorie consumption.