Potato calories, baked with the skin
A potato baked with the flesh and skin is 93 calories per 100 g. USDA’s small potato is 138 g — about 128 calories. It is treated as a food to avoid, and on the numbers it is mostly water and starch with a good amount of potassium.
Per 100 g, baked, flesh and skin
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 potato small | 138 g | 128 | 3.4 g | 29.2 g | 0.2 g |
| 1 NLEA serving | 148 g | 138 | 3.7 g | 31.3 g | 0.2 g |
| 1 potato medium | 173 g | 161 | 4.3 g | 36.6 g | 0.2 g |
| 1 potato large | 299 g | 278 | 7.5 g | 63.2 g | 0.4 g |
Baked in the skin, weighed after.
Against sweet potato, which is the real question
| Per 100 g | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| White potato, baked with skin | 93 | 2.5 g | 21.1 g | 0.1 g |
| Sweet potato, baked in skin | 90 | 2.0 g | 20.7 g | 0.1 g |
93 against 90 calories. 21.2 g of carbohydrate against 20.7. They are the same food to a calorie budget. The difference that is actually true is vitamin A, which sweet potato has in very large amounts and white potato does not. Swapping one for the other to lose weight is a swap that does nothing.
Everything depends on what happened to it
The potato is not the variable. What is done to it is:
- Baked, plain: 128 calories for a small one.
- Plus a tablespoon of butter: roughly 230.
- Fried in oil: potatoes absorb oil, which is 884 calories per 100 g. This is where chips and fries get their reputation, and the reputation belongs to the oil.
Keep the skin on
These figures include the skin, which is where a large share of the fiber lives. Peeling removes it and changes almost nothing about the calories. If you are eating potatoes for anything other than the starch, leave the skin.
Source: USDA FoodData Central, SR Legacy release 2018-04. Figures are per 100 g as published; serving weights are USDA’s own. Records used: Potatoes, baked, flesh and skin, without salt (FDC 170093), Sweet potato, cooked, baked in skin, flesh, without salt (FDC 168483).
Common questions
USDA’s small potato is 138 g, about 128 calories at 93 per 100 g of flesh and skin.
On calories and carbohydrate they are effectively identical — 90 against 93 calories per 100 g. Sweet potato has far more vitamin A, which is the real difference.
The oil. Potatoes absorb it during frying and oil is 884 calories per 100 g. The potato itself barely changes.
It carries a large share of the fiber and barely any of the calories. These USDA figures include it.
Compare it with
| Food | Per 100 g | Protein | The page |
|---|---|---|---|
| Sweet potato | 90 kcal | 2.0 g | By size, and what it actually beats potato on |
| Oats | 379 dry | 13.2 g | Dry against cooked — a 5.3× difference |
| White rice | 365 dry | 7.1 g | Why a cooked cup weighs less than a raw one |
All twenty-four are on the food macros index.
Log it without doing this arithmetic
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