Calories in a Potato: Baked, Boiled, Mashed and Fries
A medium baked potato has about 160 kcal. See potato calories by size and preparation, from boiled and mashed to fries and chips, plus toppings.
By Ayoub Farid · · 2 min read
Quick answer: a medium baked potato with skin (about 173 g) has around 160 calories, 37 g of carbs, 4 g of protein and 4 g of fiber, and almost no fat. Toppings and frying are where the calories come from.
Potato calories by size (baked, skin on)
| Size | Weight | Calories |
|---|---|---|
| Small | ~138 g | ~128 |
| Medium | ~173 g | ~161 |
| Large | ~299 g | ~278 |
| Per 100 g | 100 g | ~93 |
By preparation (per typical serving)
| Preparation | Approx. calories |
|---|---|
| Boiled, 1 cup (~156 g) | ~135 |
| Mashed with milk and butter, 1 cup | ~230–240 |
| Roasted with 1 tsp oil (150 g) | ~170–180 |
| Air-fried wedges (150 g, light oil spray) | ~150–170 |
| French fries, medium fast-food | ~320–380 |
| Potato chips, 1 oz (~15 chips) | ~150–160 |
| Hash browns, 1 cup pan-fried | ~400+ |
Toppings
| Topping | Calories |
|---|---|
| 1 tbsp butter | ~100 |
| 2 tbsp sour cream | ~45–60 |
| 2 tbsp shredded cheddar | ~55 |
| 1 slice bacon, crumbled | ~40–45 |
| 2 tbsp Greek yogurt (swap for sour cream) | ~20 |
A fully loaded baked potato can easily reach 500–600 kcal.
Are potatoes fattening?
Not on their own. Boiled and baked potatoes are among the most filling foods per calorie. They become calorie-dense when fried or loaded. Compare with calories in sweet potato.
Potato swaps and portion ideas
- Mash lighter: use Greek yogurt or some of the cooking water instead of most of the butter and cream; mix in cauliflower for extra volume.
- Air-fry: cubes or wedges with a light spray of oil come out crisp for a fraction of deep-fried calories.
- Keep the skin: it adds fiber and makes the potato more filling.
- Build a meal: a medium baked potato topped with chili, salsa or tuna and Greek yogurt can be a 400–450 kcal dinner with plenty of protein.
Portion without a scale
A medium potato is roughly the size of a computer mouse. Restaurant baked potatoes are often large (around 280 kcal plain) before toppings.
Track it
Fries and mashed potatoes are where photo estimates can be low, because oil and butter hide. Adjust servings in Nutora for restaurant portions. See calories in burger and fries and volume eating.
Frequently asked questions
How many calories are in a baked potato?
About 160 calories for a medium one without toppings.
Are boiled potatoes good for weight loss?
Yes. They're filling, nutrient-rich and low in calories when not fried or loaded with butter.
How many calories are in mashed potatoes?
About 230–240 calories per cup when made with milk and butter.
Are potatoes high in carbs?
Yes, a medium potato has about 37 g of carbs, plus fiber and potassium.
Track it with a photo
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