How Many Calories Are In A Single Potato? | Quick Facts

How Many Calories Are In A Single Potato By Size And Type

Ask ten people about one potato, and you’ll hear ten answers. The calorie count changes with weight, variety, and cooking method. The quickest way to land on a solid number is to match a typical size with a tested database entry and, when possible, weigh your potato.

A raw white potato with skin comes out to about 77 kcal per 100 grams. A baked potato with skin lands near 93 kcal per 100 grams. Boiled in the skin sits around 87 kcal per 100 grams. Those per-100-gram figures help you estimate any single potato once you know the grams on the scale.

Single Potato Calorie Benchmarks

Item	Typical Weight	Calories
Raw, flesh & skin — small	170 g	≈131 kcal
Raw, flesh & skin — medium	213 g	≈164 kcal
Baked, with skin — medium	173 g	≈161 kcal
Boiled, in skin — medium	136 g	≈118 kcal
Raw, flesh & skin — large	369 g	≈284 kcal

Numbers above reflect common sizes listed in nutrient databases and round to the nearest calorie. Per-100-gram values come from USDA-sourced entries; weights mirror small, medium, and large potatoes you’ll see in stores.

Planning a meal gets easier once you set your daily calorie needs. Then the potato becomes one more flexible slot on your plate, not a guess.

For raw, boiled, and baked entries, see the USDA-sourced pages that list 77–93 kcal per 100 g and typical single-potato weights. One medium baked potato (with skin) shows 161 kcal at 173 g, while boiled potatoes list 118 kcal for a single medium at about 136 g.

What Changes The Calories In One Potato

Weight Drives Most Of The Math

Heavier potatoes carry more starch and water, so they carry more energy. That’s why “one potato” can swing from about 120 kcal for a small boiled potato to nearly 300 kcal for a large raw one. A cheap kitchen scale trims the guesswork and gives you a repeatable baseline.

Cooking Method Shifts Water And Fat

Dry heat, like baking, drives off water and nudges calories per 100 grams upward. Wet heat, like boiling, retains water and lowers calories per 100 grams. Pan-frying or roasting with generous oil can add dozens of calories; one tablespoon of oil brings about 119 kcal spread across the batch.

Peel On Or Off

The peel doesn’t change energy by much, yet it adds fiber and minerals. Keep the skin when you can, especially for baked and roasted potatoes that eat well with a crisp jacket.

How To Estimate A Single Potato Fast

Option 1: Weigh And Apply A Per-100-Gram Rate

Weigh the potato after prep, then multiply by the method you’re using: 0.77 for raw, 0.93 for baked with skin, or 0.87 for boiled in skin. That gives a tight estimate.

Option 2: Use Common Sizes

No scale handy? Use the common weights above. Small raw: ~170 g. Medium baked: ~173 g. Medium boiled: ~136 g. If your potato looks larger or smaller, slide your estimate up or down in 25–50 g steps.

Option 3: Plate Math For Meals

Build the rest of the plate around the potato. Add lean protein and two fistfuls of non-starchy vegetables. If you need more energy for training or a long day, add olive oil, yogurt, or beans to nudge calories up without getting greasy.

Potato Calories By Variety

Calories per 100 grams are similar across common white, yellow, and red potatoes. Differences show up more in texture than in energy. Starchy russets bake up fluffy and dry; waxy reds and yellows hold shape after boiling. Those traits drive method choice more than calorie swings.

Russet

Great for baking. Expect the baked rate near 93 kcal per 100 grams. A medium skin-on baked russet at 173 g lands around 161 kcal.

Red

Best for boiling and salads. The boiled rate near 87 kcal per 100 grams lets you portion a side without over-shooting.

Yellow

Buttery texture even without add-ins. Boil or roast with light oil and herbs for a balanced side.

Serving Ideas That Keep Calories In Check

Load With Lean Protein

A baked potato pairs well with cottage cheese, tuna, or rotisserie chicken breast. The protein rounds out the meal and steadies hunger.

Use Flavor, Not Just Fat

Lean on chives, garlic, paprika, vinegar, salsa, and cracked pepper. A spoon of Greek yogurt brings tang and moisture with fewer calories than a heavy pat of butter.

Mind The Fryer And The Oil

Deep-fried cuts change the picture. Oil can push a single potato into snack-food territory. Roast wedges on a hot sheet with a light spray if you want crisp edges without a heavy tally.

Cooking Method Effects

Method	Water Or Fat Shift	Calorie Takeaway
Boiled In Skin	Retains water, no added fat	Lower kcal per 100 g than baked
Baked With Skin	Lose water, no added fat	Higher kcal per 100 g than boiled
Pan-Fried/Deep-Fried	Adds oil to the surface	Extra calories scale with oil used

Label-Level Accuracy At Home

Weigh Before Or After Cooking

Use the rate that matches the stage. If you weighed raw, apply the raw rate. If you weighed the baked potato, apply the baked rate. Don’t swap rates across stages.

Season, Then Re-check

Salt and spices add almost no energy. Oil, butter, cheese, and sour cream do. If you add them, count them separately so your single-potato calories stay honest.

Track With A Short List

Keep common rates on a sticky note: raw 77, baked 93, boiled 87 (all per 100 g). That tiny list answers the “how many calories are in a single potato” question at a glance.

Reliable Sources For Potato Calories

The USDA-backed database entries list a medium baked potato at 161 kcal (173 g) and a boiled medium at 118 kcal (136 g). You’ll also find raw entries with a small at 170 g and a large at 369 g, so you can scale your estimate up or down.

For cooking and storage tips, the USDA SNAP-Ed potatoes guide gives clear basics for home cooks.

Bottom-Line Answer

So, how many calories are in a single potato? Use weight first, then method. A small raw potato sits near 130 kcal. A medium baked potato hits about 160 kcal. A medium boiled potato lands around 120 kcal. If you cook with added oil or pile on rich toppings, count those extras. Want a deeper walkthrough? Try our calorie deficit guide.