How many calories are in a baked potato?
USDA numbers for a plain baked potato with skin, per 100 g and per potato, plus what toppings do to the total.
A baked potato is one of the most misjudged foods in calorie counting. Plain, with skin and no salt, it is a moderate-calorie, very filling carbohydrate at 93 calories per 100 g, which is about the same as a baked sweet potato. What people get wrong is that the potato itself is rarely the problem; the butter, cheese, bacon and sour cream on top usually add more calories than the potato underneath.
Calories in baked potato per 100 g
According to USDA FoodData Central (SR Legacy entry “Potatoes, baked, flesh and skin, without salt”), 100 g of baked potato contains 93 calories (389 kJ), 2.5 g of protein, 21 g of carbohydrates and 0.1 g of fat.
| Nutrient (per 100 g) | Amount |
|---|---|
| Calories | 93 |
| Energy (kilojoules) | 389 kJ |
| Protein | 2.5 g |
| Carbohydrates | 21 g |
| Fiber | 2.2 g |
| Sugars | 1.2 g |
| Total fat | 0.1 g |
| Saturated fat | 0 g |
| Sodium | 10 mg |
| Cholesterol | 0 mg |
| Potassium | 535 mg |
| Calcium | 15 mg |
| Iron | 1.1 mg |
| Vitamin C | 9.6 mg |
Calories per serving
Per-100 g numbers are only useful once you know your portion. Typical servings of baked potato:
| Serving | Calories | kJ | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 potato medium (173 g) | 161 | 673 | 4.3 g | 37 g | 0.2 g |
| 1 potato large (299 g) | 278 | 1,163 | 7.5 g | 63 g | 0.4 g |
| 1 potato small (138 g) | 128 | 537 | 3.5 g | 29 g | 0.2 g |
| 1 NLEA serving (148 g) | 138 | 576 | 3.7 g | 31 g | 0.2 g |
Macro breakdown
By energy, baked potato is about 88% carbohydrate, 10% protein and 1% fat (using 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat).
By calories a baked potato is about 88% carbohydrate with almost no fat, so it behaves like bread or rice in your daily totals rather than like a leafy vegetable. It also brings 2.2 g of fiber and 535 mg of potassium per 100 g, with only 10 mg of sodium when no salt is added.
How baked potato compares with similar foods
| Food (per 100 g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sweet potato | 90 | 2 g | 21 g | 0.1 g |
| Green peas | 84 | 5.4 g | 16 g | 0.2 g |
| Mashed potatoes | 113 | 1.9 g | 17 g | 4.2 g |
| Potato salad | 143 | 2.7 g | 11 g | 8.2 g |
| Carrots | 41 | 0.9 g | 9.6 g | 0.2 g |
Is baked potato good for weight loss?
A plain baked potato can fit a weight-loss plan well. At 93 calories per 100 g it is far less calorie-dense than most starchy sides, and the combination of water, fiber and sheer volume makes it filling for the calories it costs. A medium potato (173 g) is about 161 calories, a small one (138 g) about 128, and a large one (299 g) about 278, so the size you pick matters more than people expect. The real risk is toppings, which can double the total without adding much fullness. Keep the skin on for the fiber, go easy on fat-based toppings, and pair it with a lean protein so the meal holds you longer.
How to log baked potato in Cal.AI
Use Scan Food on the whole plate so Cal.AI logs the potato and the toppings as separate items, then open Fix Results to adjust the portion if the estimate looks off. A medium baked potato weighs about 173 g (161 calories) and a large one about 299 g (278 calories), so use those as a sanity check before you save. The most common mistake is logging "baked potato" and forgetting the butter and sour cream, which are often the bigger line items on the plate. Once you have a potato logged with your usual toppings, save it to your foods so the whole combination is one tap next time.
Frequently asked questions
How many calories are in a medium baked potato?
A medium baked potato with skin weighs about 173 g and has about 161 calories when plain, with 4.3 g of protein, 36.6 g of carbohydrate and 0.2 g of fat (USDA). A small potato (138 g) is about 128 calories and a large one (299 g) is about 278. Toppings are counted separately.
Is a baked potato healthier than mashed potatoes?
In calorie terms, yes, when the baked potato is plain. USDA data shows 93 calories per 100 g for a plain baked potato with skin versus 113 per 100 g for home-made mashed potatoes with whole milk and butter, which also carry 4.2 g of fat and 317 mg of sodium per 100 g compared with 0.1 g and 10 mg for the baked potato.
Does the skin add calories?
Very few. The USDA entry used here is for flesh and skin together, so the 93 calories per 100 g already includes the skin. Keeping the skin on mainly adds fiber (2.2 g per 100 g in this entry) and some potassium, and it makes the potato more filling for the same calories, so there is no calorie reason to remove it.
Sources
- U.S. Department of Agriculture, FoodData Central, SR Legacy: “Potatoes, baked, flesh and skin, without salt” (FDC ID 170093). FoodData Central
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