Calories in Potato: Protein, Carbs and Fat per 100 g and per Serving
Quick answer: A medium baked potato with the skin (173 g) has about 160 kcal: 37 g of carbohydrate, 4.3 g of protein, 3.8 g of fiber and 0.2 g of fat. Per 100 g a baked potato is 93 kcal and a boiled peeled one 86. The potato itself is a moderate number. Most of what you eat with a baked potato comes from the butter and sour cream.
Calories by size
USDA sorts potatoes by diameter. The weights below are for a whole baked potato, flesh and skin, without salt.
| Size | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| Small (1¾" to 2½" across) | 138 g | 130 kcal | 3.4 g | 29 g | 3.0 g | 0.2 g |
| Medium (2¼" to 3¼" across) | 173 g | 160 kcal | 4.3 g | 37 g | 3.8 g | 0.2 g |
| Large (3" to 4¼" across) | 299 g | 280 kcal | 7.5 g | 63 g | 6.6 g | 0.4 g |
The size bands overlap, and a supermarket baking potato is often bigger than the USDA large. A 400 g russet is about 370 kcal. When you have a scale, weigh it and use 93 kcal per 100 g.
Boiled potatoes, peeled before cooking:
| Size | Weight | Calories | Protein | Carbs | Fiber |
|---|---|---|---|---|---|
| ½ cup, pieces | 78 g | 67 kcal | 1.3 g | 16 g | 1.4 g |
| Small | 125 g | 110 kcal | 2.1 g | 25 g | 2.3 g |
| Medium | 167 g | 145 kcal | 2.9 g | 33 g | 3.0 g |
| Large | 300 g | 260 kcal | 5.1 g | 60 g | 5.4 g |
Per 100 g nutrition
Baked potato, flesh and skin, without salt, per 100 g:
| Nutrient | Amount |
|---|---|
| Calories | 93 kcal |
| Protein | 2.5 g |
| Fat | 0.1 g |
| Carbohydrate | 21 g |
| Sugars | 1.2 g |
| Fiber | 2.2 g |
| Water | 75 g |
| Potassium | 540 mg |
| Vitamin C | 9.6 mg |
| Vitamin B6 | 0.31 mg |
Potassium is the standout. A medium baked potato has about 930 mg, roughly 20% of the 4,700 mg Daily Value on US food labels. That's more than a medium banana.
Forms and variants
Per 100 g:
| Form | Calories | Protein | Fat | Carbs | Fiber | FDC ID |
|---|---|---|---|---|---|---|
| Raw, flesh and skin | 77 kcal | 2.1 g | 0.1 g | 17 g | 2.1 g | 170026 |
| Baked, flesh and skin | 93 kcal | 2.5 g | 0.1 g | 21 g | 2.2 g | 170093 |
| Baked, flesh only | 93 kcal | 2.0 g | 0.1 g | 22 g | 1.5 g | 170033 |
| Boiled without skin | 86 kcal | 1.7 g | 0.1 g | 20 g | 1.8 g | 170440 |
| Mashed, with whole milk and butter | 113 kcal | 1.9 g | 4.2 g | 17 g | — | 168555 |
Raw and baked potatoes differ per 100 g because baking drives off water. The potato loses weight, while the calories stay in it. So weigh and log in the same state. If you weigh 200 g of raw potato and log it as 200 g baked, the entry says 186 kcal for food that has 154. That's a fifth too much.
The skin carries a good share of the fiber. Eat a baked potato without its skin and fiber per 100 g drops from 2.2 g to 1.5 g, while calories stay at 93.
Mashed potatoes are a different dish once milk and butter go in. A cup (210 g) is about 235 kcal. For fries, chips and potato salad, the oil or mayonnaise sets the number, so log them as their own foods.
What goes on a baked potato
| Topping | Amount | Calories |
|---|---|---|
| Butter | 1 tbsp (14.2 g) | 100 kcal |
| Butter | 1 pat (5 g) | 36 kcal |
| Sour cream | 2 tbsp (24 g) | 48 kcal |
A medium baked potato with a tablespoon of butter and two tablespoons of sour cream comes to about 310 kcal. The potato is half of that. Add cheese and bacon bits and the toppings outweigh it. That isn't a reason to skip them. Just log them, because a photo of a loaded potato shows the shape of the potato much better than it shows how much butter melted into it.
Potato and weight loss
A plain baked potato is a lot of food for 160 kcal. It's 75% water, has almost no fat and brings 3.8 g of fiber with the skin on. Boiled potatoes are similar. The reputation potatoes have for being "fattening" mostly comes from how they're served: fried, mashed with butter, or topped.
The useful trick is to treat the potato and the toppings as separate entries. That way you can see where the calories are and decide what's worth it. If you're working toward a target, start with how to set a calorie deficit.
How to log it
Voice is the most precise: "a medium baked potato with a tablespoon of butter and two tablespoons of sour cream." Say the size, the cooking method and each topping.
Photo sees the potato and anything on top of it. It can't tell how much butter is inside, or whether the potato is a medium or a big russet. Put it next to a fork or a hand for scale, or say the size by voice.
Barcode is for packaged potatoes: frozen fries, instant mash, chips. A loose potato has no barcode.
CalMePlease logs a potato from a voice note or a photo, lists each topping on its own line, and shows the estimated grams so you can correct them in one tap. More on voice food logging.
FAQ
How many calories are in a baked potato? A medium baked potato with skin (173 g) has about 160 kcal. A small one is about 130 kcal and a large one about 280.
How many calories are in 100 g of potato? 93 kcal per 100 g baked with skin, 86 kcal boiled without skin, and 77 kcal raw.
How many carbs are in a potato? About 37 g in a medium baked potato, of which 3.8 g is fiber. Per 100 g it's 21 g.
How much protein is in a potato? 4.3 g in a medium baked potato. That's not much, so pair it with eggs, beans, fish or yogurt if you want a protein-rich meal.
Is a boiled potato lower in calories than a baked one? Slightly, per 100 g: 86 kcal against 93, because the boiled one holds more water. For the same potato the difference is small. The toppings matter far more.
Is potato good for weight loss? A plain baked or boiled potato is filling for its calories and has almost no fat. Fried potatoes and heavy toppings are what change the picture.
Data: USDA FoodData Central, SR Legacy — Potatoes, baked, flesh and skin, without salt (FDC ID 170093); Potatoes, flesh and skin, raw (FDC ID 170026); Potatoes, baked, flesh, without salt (FDC ID 170033); Potatoes, boiled, cooked without skin, flesh, without salt (FDC ID 170440); Potatoes, mashed, home-prepared, whole milk and butter added (FDC ID 168555); Butter, salted (FDC ID 173410); Cream, sour, cultured (FDC ID 171257). Potassium Daily Value: FDA Nutrition Facts label (4,700 mg). Values checked October 2026.
Related: Calories in rice · Calories in pasta and noodles · How much fiber per day
CalMePlease logs a baked potato from a voice note or a photo, with butter and sour cream as separate lines. Free on the App Store.
