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Healthy Diet Plans >>  Calories >>  Small Large Medium Baked Potato

Calories in Baked Potatoes

Potatoes are a popular vegetable the world over owing to their ease of preparation. They are rich in carbohydrates that supply energy and are a staple diet in colder climes. They are low in fat and protein content and can be cooked in a variety of ways, from the popular fried fries to the baked potatoes. The number of calories in baked potato depends on their size. One medium sized baked potato measuring three inches in diameter will contain about 150 calories.

There are several nutrients in baked potato including fiber and important minerals. Get to know about nutritional composition of potato

The nutritional details of baked potato are given below:

  • Potassium: 20% RDA
  • Vitamin C: 30% RDA
The number of calories in one small baked potato that measures two inches in diameter will be about 130 calories. Potatoes are a rich source of potassium, having an even higher concentration of this essential mineral than bananas. Potassium is essential for cell maintenance and growth. It also plays an important role in muscle contraction including the heart muscle. Dehydration leads to loss of potassium in the body and can cause electrolyte imbalance and muscle cramps. Including potatoes as a part of your daily diet helps replenish levels of this important mineral.

Nutrition Facts In One Small 5 1/2 Oz. Baked Potato

  • Calories: 145
  • Calories from Fat: 9.0
  • Total Fat 1g
  • Saturated Fat 0g
  • Cholesterol 0mg
  • Sodium 7mg
  • Total Carbohydrate 34g
  • Sugars 0g
  • Protein 5g

Baked potatoes also contain high levels of vitamin C and vitamin B6. These are important nutrients, helping in a diverse range of activities like blood clotting and wound healing and healthy immune and nervous systems. They also help in the conversion of food into energy. The number of calories in a large baked potato will also depend upon the method of preparation. Toppings like sour cream, butter and cheese add a lot of extra calories. Some dishes are healthy while others are high in fat and calories. Also see nutritional details of baked potato with or without skin  

Large Baked Potato:

The nutrient content in a large baked potato will be the same as in the case of a small or medium sized one, just proportionately more.

Serving Size: 10 oz. Baked - No Skin

  • Calories: 295
  • Calories from Fat: 18
  • Total Fat: 2g
  • Saturated Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 14mg
  • Total Carbohydrate: 68g
  • Protein: 10g
The amount of calories in plain baked potato will be approximately 300 calories for a 10 oz. serving. A baked potato or a jacket potato has a fluffy interior and a crisp skin. Potatoes can be baked in an electric or gas oven, a microwave oven or in an open fire. Prior to cooking, the potatoes should be scrubbed clean and dried. If you are cooking them in a microwave oven, remember to prick the skin several times as they are liable to explode from the internal pressure buildup.

Nutritional Composition Of A Plain Baked Potato

Serving Size: 1 potato (150g)

  • Calories 140
  • Calories from Fat 0.0
  • Total Fat 1g
  • Saturated Fat 0g
  • Cholesterol 0.0
  • Total Carbohydrate 26g
  • Dietary Fiber 3g
  • Sugars 3g
  • Protein 4g
The number of calories in a medium sized baked potato will be higher if you add cream, butter or other toppings. Wrapping the potato in aluminum foil before baking it will help to retain its moisture; else you will create a crisp skin. Cooking over coals without first wrapping it will burn the skin. It is suggested that the skin be preserved and eaten as it is said to contain a high proportion of the nutrients.

Medium Sized Baked Potato

The nutritional breakdown of a medium sized baked potato with different toppings is given below:
  • Calories in a plain 150 g. baked potato: 140
  • Additional calories with sour cream & chives: 170
  • Additional fat: 20g.
  • Additional calories with cheese sauce and bacon: 230
  • Additional fat: 25g.
The health benefits of baked potato are many. A plain baked potato has high dietary fiber that offers protection against cardiovascular disease and cancer. Potatoes are a good source of vitamins B6, C, potassium, copper and manganese. They contain a range of phytonutrients that have antioxidant properties that protect the body from free radicals.

The side effects of a baked potato usually stem from the toppings used which add to the calorie count and the fat content. Baked potato has a high glycemic index of 85, which means that it impacts blood sugar levels in a manner similar to sugar. However, eating it along with other foods like broccoli can lower its glycemic index.

The healthiest way to eat potatoes is to bake them. Baking preserves a substantial proportion of the nutrient content. The healthy ways to eat baked potato are either plain, or with some low fat topping. The recommended quantity of baked potato intake will depend upon your weight and health. If you are on a diet and trying to lose weight then you should restrict yourself to one plain medium sized baked potato. The quality of a baked potato depends upon how well it has been cooked. Overcooking it can make the skin wrinkled and unappetizing. Raw potatoes should be kept in a cool dark place. After baking, the potatoes should be refrigerated and consumed within a couple of days.
Submitted on January 16, 2014