How many calories are in potato?
Potato has 164 calories per 1 medium (173 g) — that's 95 calories per 100 g, roughly 8% of a 2,000-calorie day. Most of those calories come from carbohydrate.
USDA FoodData Central · Russet, baked, flesh and skin · FDC 170030
Calories by portion
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 medium (173 g) | 164 | 4.5 g | 37 g | 0.2 g |
| 100 g | 95 | 2.6 g | 21.4 g | 0.1 g |
| 1 oz (28 g) | 27 | 0.7 g | 6.1 g | 0 g |
Where the calories come from
Protein 11% Carbs 88% Fat 1%
Calories computed from USDA per-100 g data (FDC 170030, SR Legacy). Russet, baked, flesh and skin. The macro split uses general Atwater factors (protein and carbs ≈ 4 cal/g, fat ≈ 9 cal/g) and is approximate.
One medium baked russet potato, skin on, has about 164 calories — that’s 95 calories per 100 g, and almost all of it is carbohydrate (there’s essentially no fat). For a food this filling and substantial, that’s a genuinely modest number. The thing people miss when they ask “how many calories in a potato” is that the potato itself is rarely the problem: a plain baked potato is one of the more calorie-efficient, satisfying carbs you can put on a plate. What turns it into a heavy dish is everything that lands on top.
A modest-calorie carb that happens to be very filling
The potato has an unusually good calorie-to-fullness ratio. In satiety research — studies that rank how full different foods leave you per calorie — plain boiled potatoes routinely come out at or near the top, well ahead of rice, bread, and pasta. The reason is the package: a potato is mostly water and slow-digesting starch with a few grams of fiber from the skin, so it’s bulky and satisfying without being calorie-dense. That makes a plain or lightly dressed potato a quietly smart choice if you’re watching calories — you get a filling, substantial side for around 164 calories, plus potassium and vitamin C as a bonus. It only earns its fattening reputation from how it’s usually cooked and dressed.
Where the calories really come from: butter, oil, and toppings
This is the honest part. The potato is modest; the additions are where the calories live. Deep-frying is the biggest jump — turning that same potato into fries or chips can double or triple the calories as it soaks up oil. But even a baked potato climbs fast once you dress it: a single tablespoon of butter adds ~100 calories, a tablespoon of oil ~120, and that’s before sour cream, shredded cheese, or bacon — any one of which can rival the calories in the whole potato. A “loaded” baked potato can carry more calories in its toppings than in the potato itself. So frame it accurately: the potato is a filling, low-calorie carbohydrate, and the number on your plate is decided by what you put on it. Keep the potato, lighten the toppings — swap butter and cheese for salsa, Greek yogurt, or beans — and it stays the bargain it is.
For the protein side of the picture — and why a potato is a carb to build a meal around, not a protein source — see protein in potato.
Frequently Asked Questions
How many calories are in a baked potato?
About 164 calories in one medium baked russet with the skin (173 g), which is 95 calories per 100 g (USDA FDC 170030). That's plain — almost entirely carbohydrate, with almost no fat. The toppings are what change the number, not the potato itself.
How many calories are in 100 g of potato?
A baked russet (flesh and skin) is 95 calories per 100 g. That's modest for how filling and substantial a potato is, which is exactly why a plain baked potato is a satisfying, relatively low-calorie carbohydrate base.
Are potatoes fattening?
A plain potato isn't — a medium one is about 164 calories and ranks among the most filling foods per calorie in satiety research. What makes potatoes calorie-heavy is preparation: deep-frying into chips or fries, or piling on butter, sour cream, cheese, and oil. The potato is modest; the additions aren't.
How many calories does butter or oil add to a potato?
A lot, relative to the potato. One tablespoon of butter adds about 100 calories and a tablespoon of oil about 120 — so a single pat or glug can rival the ~164 calories in the whole potato. Toppings like sour cream, cheese, and bacon stack on top of that, which is why a loaded baked potato lands far higher than a plain one.
Is a baked potato good for weight loss?
A plain or lightly dressed baked potato can be, because it's filling for its calories and brings potassium and fiber (skin on). The practical move is to keep the potato itself and go easy on the high-calorie add-ons — top it with something lean like Greek yogurt, salsa, or beans instead of butter and cheese.
When was this data last verified?
2026-06-04, against USDA FoodData Central FDC 170030 (Potatoes, Russet, flesh and skin, baked; SR Legacy). We re-verify reference pages periodically and update when USDA revises the entry.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). See our methodology and the TDEE calculator to turn this into a daily target.