Calories in Potato
A medium baked potato (~150g) is about 165 kcal with 4g of fiber and 4g of protein. White potatoes have higher GI than sweet potatoes (78 vs 44).
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 medium baked potato (~150g) | 165 | 37 | 4.4 | 0.2 | 3.8 |
| 1 large baked potato (~250g) | 275 | 62 | 7.4 | 0.3 | 6.3 |
| 100g baked potato with skin | 110 | 25 | 2.9 | 0.1 | 2.5 |
| 1 cup mashed potatoes (~210g) | 235 | 35 | 5 | 8.5 | 3.1 |
| 1 cup boiled cubed (~156g) | 134 | 31 | 2.9 | 0.2 | 3 |
Glycemic index
78
About these numbers
White potatoes are calorie-modest (110 kcal per 100g baked) but high-GI (~78), producing larger glucose spikes than most starches. Sweet potatoes are similar in calories but have substantially lower GI (~44). For diabetes management, sweet potato is the better substitution. Mashed potatoes with butter/cream add significant calories — a cup of mashed is ~235 kcal vs 165 for an equivalent baked potato.
Use the calculators
- Calorie Deficit Calculator — find how this portion fits your daily target
- Glycemic Load Calculator — compute exact GL for any serving size
- Macro Calculator — set protein, carb, fat splits for cut/maintain/bulk
- Net Carbs Calculator — useful for keto and T1D insulin dosing
Related foods
Frequently asked questions
- How many calories in a potato?
- Medium baked potato (150g): 165 kcal. Large (250g): 275 kcal. Per 100g baked: 110 kcal. Mashed potatoes with butter add ~50% to calories.
- Are potatoes bad for diabetes?
- White potatoes have GI ~78 (high) — produce meaningful glucose spikes. Sweet potatoes (GI 44) are better. For T2D management: smaller portions, cooler/refrigerated potatoes (more resistant starch), pair with protein and fat to blunt glucose response.
- Potato vs rice for weight loss?
- Both are calorie-dense starches. Per 100g cooked: white potato 110 kcal, white rice 130 kcal — potato slightly lower. Per cup: medium baked potato (~165 kcal) vs cup of rice (~200 kcal) — potato wins on calorie efficiency. Sweet potato is best for satiety per calorie.
- Are mashed potatoes worse than baked?
- Yes, for two reasons. Mashing increases starch digestibility and raises GI substantially. Added butter/cream typically doubles fat content. A cup of mashed (235 kcal) vs equivalent baked (165 kcal) is 40% more calories.
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