How Many Calories in a Potato?

image001Potatoes have a lot of carbohydrates, which might make you wary about eating them. But they also have plenty of good things, such as vitamin C, cancer-fighting antioxidants, potassium for a healthy heart, and good amounts of protein. Potatoes in the diet can help decrease blood pressure, build up cells, and keep your brain working at optimum capacity. For those concerned about their weight, you must know the calorie content in a potato.

How Many Calories in a Potato?

The following charts can help you plan how to incorporate potatoes into your diet:

1 Regular Potato

Calories

Carbohydrates

Sugar

100g

77

17 grams

0.8 grams

1 Small

(170 grams)

130

30 grams

1.3 grams

1 Medium

(213 grams)

163

37 grams

1.7 grams

1 Large

(369 grams)

283

64 grams

2.4 grams

1 Regular Potato, Baked

Calories

Carbohydrates

Sugar

100g

93

21 grams

1.2 grams

1 Small

(138 grams)

129

29 grams

1.6 grams

1 Medium

(173 grams)

161

37 grams

2 grams

1 Large

(299 grams)

279

63 grams

3.5 grams

1 Regular Potato, Boiled or Steamed

Calories

Carbohydrates

Sugar

100g

87

20 grams

0.9 grams

1 Regular Potato, Mashed With Margarine

Calories

Carbohydrates

Sugar

100g

116

16 grams

1.7 grams

1 Regular Potato, Microwaved

Calories

Carbohydrates

Sugar

100g

105

24 grams

2.4 grams

1 Red Potato

Calories

Carbohydrates

Sugar

100g

71

16 grams

1.3 grams

1 Small

(170 grams)

120

27 grams

2.2 grams

1 Medium

(213 grams)

150

34 grams

2.8 grams

1 Large

(369 grams)

260

59 grams

4.8 grams

1 White Potato

Calories

Carbohydrates

Sugar

100g

69

16 grams

1.2 grams

1 Small

(92 grams)

63

14 grams

1.1 grams

1 Medium

(213 grams)

147

33 grams

2.4 grams

1 Large

(369 grams)

254

58 grams

4.2 grams

1 White Potato, Baked

Calories

Carbohydrates

Sugar

100g

94

21 grams

1.5 grams

1 Russet Potato

Calories

Carbohydrates

Sugar

100g

79

18 grams

0.6 grams

1 Small

(170 grams)

135

31 grams

1 gram

1 Medium

(213 grams)

169

38 grams

1.3 grams

1 Large

(293 grams)

293

67 grams

2.3 grams

Delicious Potato Recipes

These delicious recipes can help you get more potatoes in your diet.

1. Low-Calorie Cheese Potato Soup

This video is a great example of potato soup that satisfies but doesn’t fill you up with empty calories:

2. Mashed Potato

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This simple dish can make a great side for any meal.

Servings: 4

Nutritional Information:

These mashed potatoes have 333 calories per serving, 49.7 grams of carbohydrates and 6.7 grams of protein. There is also 12.7 grams of fat, 6.1 grams of fiber and 34 mg of cholesterol.

Ingredients:

You will need three russet potatoes, cut in half; ½ cup whole milk; ¼ cup butter; salt and pepper to taste.

Instructions:

  • Fill a large pot with water. Place the potatoes and a dash of salt in it, bring the water to a boil, and simmer until the potatoes are tender, about 20 to 25 minutes.
  • Drain the pot and return the potatoes to it. Turn the heat on high and allow the potatoes to dry a bit, for only about 30 seconds.
  • Turn off the heat and mash the potatoes with a potato masher, then add the butter and mil. Mash until they are fluffy, add the salt and pepper, and mash one more time to incorporate.

3. Baked Potato

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This simple recipe is great for any meal.

Servings: 1

Nutritional Information:

Expect this recipe to give you 419 calories, 38.3 grams of carbohydrates and 58 mg of cholesterol. You will also get 13.1 grams of protein, 24.5 grams of fat and 5 grams of fiber. The sodium intake is high, at about 1448 mg per serving; however, you can lower this a bit by using a salt substitute.

Ingredients:

You will need one medium baking potato, 1 tsp olive oil, ½ tsp salt, 2 tsp butter and 1 pinch fresh black pepper. You can also add ¼ cup shredded cheese, if desired.

Instructions:

  • Heat the oven to 300 degrees. Scrub the potato, pierce the skin several times with a fork, rub the skin with olive oil, then with the salt. You can place the potato in aluminum foil if you prefer.
  • Place in the oven and bake for 90 minutes, or until the potato is golden brown and slightly wrinkled and soft. Slice open the potato, then add butter, black pepper, and cheese if desired.
 
 
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