Potato Calories – Boiled vs Fried vs Baked
The potato gets a bad reputation in diet culture — but the truth is that a plain boiled potato is actually one of the most filling, lowest-calorie-per-gram foods you can eat. The problem is never really the potato. It’s what we do to it.
⚡ Quick Answer: A medium boiled potato (150g) has 129 calories. The same potato baked has 161 calories. Deep fried as chips? Over 500 calories. Cooking method changes everything.
📋 This guide covers: Boiled vs baked vs fried calories, calories by size, nutrition facts, potato vs sweet potato, and the healthiest way to eat potatoes.
This complete potato calories guide breaks down what cooking method actually does to your potato — and which version gives you the most food for the fewest calories.
Potato Calories — Boiled vs Baked vs Fried
| Cooking Method | Serving | Calories | Fat | Carbs |
|---|---|---|---|---|
| Boiled (no skin) | 150g | 129 | 0.2g | 30g |
| Boiled (with skin) | 150g | 134 | 0.2g | 31g |
| Baked (with skin) | 173g (medium) | 161 | 0.2g | 37g |
| Steamed | 150g | 130 | 0.2g | 30g |
| Roasted (with olive oil) | 150g | 200 | 7g | 30g |
| Mashed (with butter & milk) | 1 cup (210g) | 237 | 9g | 35g |
| French Fries (fast food) | Medium (117g) | 365 | 17g | 48g |
| Deep Fried Chips | 100g | 536 | 37g | 53g |
Potato Calories by Size (Boiled)
| Potato Size | Weight | Calories | Carbs |
|---|---|---|---|
| Small Potato | 100g | 87 | 20g |
| Medium Potato | 150g | 129 | 30g |
| Large Potato | 300g | 261 | 59g |
| 1 Cup, Diced (boiled) | 150g | 129 | 30g |
What Toppings Add to a Baked Potato
A plain baked potato is only 161 calories — but toppings can triple that fast:
| Topping | Calories Added |
|---|---|
| Butter (1 tbsp) | +102 |
| Sour Cream (2 tbsp) | +60 |
| Cheddar Cheese (30g) | +120 |
| Bacon Bits (2 tbsp) | +60 |
| Olive Oil (1 tbsp) | +119 |
| Greek Yogurt (2 tbsp) | +18 |
| Salsa (2 tbsp) | +10 |
Potato Nutrition Facts (Medium Boiled, 150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 129 | — |
| Carbohydrates | 30g | 11% |
| Fiber | 2.4g | 9% |
| Protein | 2.9g | 6% |
| Potassium | 515mg | 11% |
| Vitamin C | 13mg | 14% |
| Vitamin B6 | 0.4mg | 25% |
Potato vs Sweet Potato Calories
| Type | Serving | Calories | Fiber | Vitamin A |
|---|---|---|---|---|
| White Potato (boiled) | 150g | 129 | 2.4g | 2 IU |
| Sweet Potato (baked) | 130g | 112 | 3.8g | 21,907 IU |
Are Potatoes Good for Weight Loss?
- Boiled potatoes rank highest on the satiety index of all foods tested — they fill you up more per calorie than most foods including bread, rice, or pasta
- Cooling boiled potatoes increases resistant starch, which acts like fiber and feeds beneficial gut bacteria
- The problem is always preparation — frying, loading with butter and cheese transforms a diet-friendly food into a calorie bomb
- Best approach: boiled or baked with low-calorie toppings like Greek yogurt, salsa, or herbs
Potato Calories FAQ
How many calories in a boiled potato?
A medium boiled potato (150g) has 129 calories, 30g of carbs, and 2.4g of fiber.
How many calories in a baked potato?
A medium baked potato (173g) has 161 calories with skin on. Toppings add significantly more.
How many calories in French fries?
A medium fast food fries serving (117g) has around 365 calories. Deep fried chips reach 536 calories per 100g.
How many calories in 100g of potato?
100g of boiled potato has approximately 87 calories.
Are potatoes fattening?
Plain boiled or baked potatoes are not — they’re highly filling for their calorie count. The issue is toppings and cooking methods that dramatically increase calories.
Want to calculate calories for your Subway order too?
Try Our Free Subway Calories Calculator →* Calorie values are approximate and may vary by potato variety and cooking method.
