A medium baked potato (about 5.3 ounces) contains approximately 110 calories, mainly from carbohydrates.
How Many Calories in a Baked Potato? | The Basics
A baked potato is a versatile, filling food that can easily be included in a balanced diet. Low in fat and high in fiber, it provides a substantial serving of vitamins and minerals, especially when eaten with the skin. The calorie count of a baked potato can vary based on its size and any additional toppings, but in its simplest form, it’s a nutrient-dense choice for those watching calories or carbs. Here’s a deep dive into the calorie content, nutritional profile, and ways to enjoy a baked potato while keeping calories in check.
Calorie Content of a Baked Potato by Size
The calorie count in a baked potato depends largely on its size. Here’s a general breakdown for common potato sizes:
- Small Potato (about 3 oz): ~80 calories
- Medium Potato (about 5.3 oz): ~110 calories
- Large Potato (about 10 oz): ~220 calories
These calories come primarily from carbohydrates, with minimal fat or protein. Baked potatoes are filling, making them a satisfying side or main component of meals.
Nutritional Profile of a Plain Baked Potato
A plain baked potato, without butter, cheese, or other toppings, offers a range of essential nutrients:
- Carbohydrates – A medium baked potato contains about 26 grams of carbohydrates, primarily in the form of starch, providing quick energy for the body.
- Fiber – Eating the potato with the skin adds around 2 grams of fiber, supporting digestion and helping you feel full longer.
- Vitamin C – Potatoes are a surprising source of vitamin C, an antioxidant that aids immune function and skin health.
- Potassium – With about 620 milligrams in a medium potato, baked potatoes are an excellent source of potassium, a vital mineral that helps regulate fluid balance and muscle function.
- Vitamin B6 – This vitamin supports brain health and helps the body metabolize proteins and carbohydrates efficiently.
Calorie Impact of Baked Potato Toppings
While a plain baked potato is low in calories, adding toppings can quickly increase its calorie content. Here’s how different toppings affect the calorie count:
| Topping | Calories (per tablespoon) | Additional Nutritional Info |
| Butter | ~100 | Adds saturated fats |
| Sour Cream | ~23 | Adds creamy texture and tang |
| Shredded Cheese | ~55 | Adds protein and fats |
| Bacon Bits | ~30 | High in sodium and fats |
| Chives | ~1 | Virtually calorie-free, adds flavor |
Adding these toppings can transform a low-calorie baked potato into a much denser meal, so portioning toppings carefully is key for those tracking calories.
Baked Potato vs. Other Potato Preparations
A baked potato differs nutritionally from other common potato preparations due to the absence of added fats or oils. Here’s how a plain baked potato compares to other popular potato dishes:
| Potato Preparation | Calories (per 5.3 oz serving) | Fat Content | Notes |
| Baked Potato | 110 | Low | Retains fiber, low-calorie |
| Mashed Potatoes | 150-200 | Higher | Often contains butter and cream |
| French Fries | 300-400 | High | Fried, higher in fat |
| Potato Chips | 150 (per 1 oz) | High | Processed, low in fiber |
A baked potato is one of the lowest-calorie ways to enjoy potatoes, with the skin providing fiber that helps with satiety and digestion.
Health Benefits of Eating a Baked Potato
Baked potatoes are more than just a low-calorie food. They offer several health benefits, especially when eaten with the skin:
- Supports Heart Health – Potatoes are rich in potassium, which can help lower blood pressure by counteracting the effects of sodium in the diet.
- Boosts Immune System – Vitamin C in potatoes strengthens the immune system and promotes healthy skin through collagen production.
- Aids in Muscle Function – Potassium also plays a key role in muscle function, making baked potatoes a good choice for active individuals or those replenishing nutrients after exercise.
- Provides Long-Lasting Energy – Carbohydrates in baked potatoes provide sustained energy, making them a solid choice for individuals needing a fuel boost without added sugar.
Best Ways to Prepare a Low-Calorie Baked Potato
To enjoy a baked potato without adding too many calories, try these preparation tips:
- Keep the Skin On – The skin provides fiber and adds texture, making the potato more filling.
- Limit High-Calorie Toppings – Opt for low-calorie options like salsa, chives, or Greek yogurt instead of butter or sour cream.
- Pair with Protein – Adding a lean protein source like grilled chicken or beans can make a baked potato part of a balanced meal.
- Use Herbs and Spices for Flavor – Seasoning with black pepper, garlic powder, or fresh herbs adds flavor without adding calories.
Comparing Nutrients in Baked Potato Varieties
Different types of potatoes have unique nutritional profiles. Here’s a comparison of calories and nutrients among common varieties:
| Potato Type | Calories (per 5.3 oz baked) | Fiber Content | Notable Nutrients |
| Russet Potato | 110 | ~2 grams | High in vitamin C, potassium |
| Sweet Potato | 103 | ~4 grams | Beta-carotene, vitamin A |
| Red Potato | 110 | ~1.5 grams | Higher in moisture |
| Yukon Gold Potato | 100 | ~1.8 grams | Creamier texture, moderate fiber |
Russet potatoes, the common choice for baking, are highest in potassium, while sweet potatoes add a different nutritional profile with beta-carotene and vitamin A.
Baked Potato and Weight Management
For those focusing on weight management, baked potatoes can be a filling, low-calorie choice. Here’s how they can support weight loss:
- High Satiety – The fiber and carbohydrates in baked potatoes help you feel full longer, reducing the chance of overeating at subsequent meals.
- Low-Calorie Density – Baked potatoes provide substantial nutrition and volume for relatively few calories, making them a good option for satisfying hunger without exceeding calorie limits.
- Versatile for Meal Prep – Baked potatoes can be prepared in advance and reheated, making them a convenient component for meal planning.
Nutritional Additions to Enhance Baked Potato Benefits
| Low-Calorie Topping | Calories (per tbsp) | Health Benefits |
| Salsa | ~5 | Adds flavor and antioxidants |
| Greek Yogurt | ~8 | Adds protein, lower in fat than sour cream |
| Steamed Broccoli | ~10 | Adds fiber, vitamin C |
| Black Beans | ~20 | Protein and fiber |
These toppings add nutrients without significantly increasing calories, allowing for a more balanced meal with added fiber, vitamins, and protein.
Baked Potato in Low-Carb and Low-Calorie Diets
While baked potatoes are calorie-friendly, they are higher in carbs, which may not fit into strict low-carb or keto diets. However, for moderate carb diets or flexible meal plans, they can be included in smaller portions or with low-calorie, high-protein sides to balance the meal.
- Small Portions for Lower Carbs – A half portion or small-sized baked potato can provide fewer carbs while still adding fiber and vitamins.
- Pair with Protein and Fat – Balancing a baked potato with protein and fat can reduce the impact on blood sugar and make it more suitable for those watching their carb intake.
FAQs – How Many Calories in a Baked Potato
How many calories are in a medium baked potato?
A medium baked potato, around 5.3 ounces, contains approximately 110 calories. This count applies to a plain potato without any toppings, making it a relatively low-calorie and filling food option.
Does adding butter to a baked potato increase the calories significantly?
Yes, adding butter can significantly increase the calorie content. A tablespoon of butter adds around 100 calories to your baked potato. Using smaller amounts or substituting with low-calorie toppings like Greek yogurt or salsa can help keep the calorie count in check.
Is a baked potato healthier than French fries?
Yes, a baked potato is generally healthier than French fries. A plain baked potato has fewer calories, less fat, and retains more fiber compared to fries, which are often fried in oil, increasing fat and calorie content significantly.
How many carbs are in a baked potato?
A medium baked potato contains around 26 grams of carbohydrates, primarily from starch. This carb content makes it a quick energy source but may require portion control for low-carb diets.
Are the calories in a sweet potato lower than in a regular baked potato?
A medium sweet potato has about 103 calories, which is slightly lower than a regular baked potato’s 110 calories. Sweet potatoes also offer additional nutrients like beta-carotene and vitamin A, making them a nutrient-dense alternative.
Can I eat baked potatoes while trying to lose weight?
Yes, baked potatoes can be part of a weight-loss diet when eaten in moderation. They are filling and provide fiber, which helps control hunger. Opting for low-calorie toppings and pairing with protein can further support weight-loss goals.
Is eating the skin of a baked potato beneficial?
Yes, eating the skin adds fiber, which aids in digestion and promotes satiety. The skin also contains a significant portion of the potato’s nutrients, including potassium and vitamin C, enhancing the overall nutritional value of the baked potato.
How do baked potatoes compare to mashed potatoes in calories?
Baked potatoes are generally lower in calories than mashed potatoes. Mashed potatoes often include butter, cream, or milk, which add extra calories and fat. A plain baked potato with minimal toppings can help you manage calorie intake more effectively.
Are baked potatoes high in potassium?
Yes, baked potatoes are an excellent source of potassium. A medium baked potato contains around 620 milligrams of potassium, which helps regulate blood pressure, muscle function, and fluid balance in the body.
Can I eat baked potatoes on a low-calorie diet?
Yes, baked potatoes can fit well into a low-calorie diet due to their low-calorie density and high fiber content. They provide a filling option with essential nutrients, making them suitable for weight management when consumed with healthy toppings.
Conclusion: Calories in a Baked Potato and Smart Choices
A medium baked potato contains around 110 calories, making it a low-calorie and satisfying food option. Rich in fiber, potassium, and vitamins, baked potatoes offer essential nutrients without excessive calories. By keeping toppings minimal and opting for healthier additions, you can enjoy the versatility and health benefits of baked potatoes as part of a balanced diet.