How Many Calories Are in a Baked Potato?

1
Medium Plain Baked Potato: 150 Calories

Plain Baked Potato
Dorling Kindersley/Getty Images

A baked potato makes a great side dish, but depending on what you add to it, the calorie count can get a little high and turn this otherwise healthy veggie into a diet disaster.

One medium-sized plain baked potato (about three inches in diameter) has about 150 calories and about five grams of fiber, which is essential for a healthy digestive tract. It's also a healthy source of vitamins and minerals. A small baked potato (about 2 inches in diameter) has about 130 calories while a large baked potato (up to 4 inches in diameter) can have about 275 calories. 

Toppings such as butter, sour cream, and cheese will add more (sometimes a lot more) calories. But some toppings are lower in calories, or, at least, good for you. Scroll down to see how many calories your toppings add and maybe find a few new ideas for your next baked potato.

2
Medium Baked Potato With Butter: 250 Calories

Baked potato
Tastyart Ltd Rob White / Getty Images

One tablespoon of butter has about 100 calories, so that brings the calorie count for a medium baked potato up to 250 calories. But, one little pat of butter only adds about 35 calories, so a small baked potato with just a little bit of butter should have less than 170 calories. On the other hand, a large potato with two tablespoons of butter will have close to 500 calories.

3
Medium Baked Potato With Sour Cream: 210 Calories

Baked potato with sour cream and chives.
Donald Erickson/Getty Images

Two tablespoons of sour cream add about 60 calories so you can be a little more generous, compared to butter, and still keep the calories in check. One medium baked potato with two tablespoons of sour cream has about 210 calories. A small baked potato with one tablespoon of sour cream has about 160 calories and a large baked potato with three tablespoons has around 365 calories. Chives don't add any calories.

4
Medium Twice Baked Potato: 160 Calories

Twice-baked potato.
Joanne Schmaltz/Getty Images

The calorie count for twice baked potatoes varies depending on how you make them. A small twice baked potato made with a little milk and sour cream should have around 160 calories but adding cheese or bacon into the mix can bring the calorie count up. A large twice baked potato could have 300 or more calories.

5
Medium Baked Potato With Cheese Sauce and Broccoli: 400 Calories

Potato with cheese and broccoli.
Martin Jacobs/Getty Images

While broccoli is low in calories (and actually good for you), the cheese sauce alone can add 200 to 300 calories. A medium baked potato with broccoli and cheese sauce will have around 400 calories, and a large one will have closer to 600. Even more, if you add bacon.

Melt away half or more of those cheese sauce calories by topping your potato with a big serving of steamed broccoli and sprinkle a tablespoon or two of shredded cheddar cheese on top.  

6
Medium Baked Potato With Chili: 225 Calories

Baked potato with chili.
Martin Jacobs/Getty Images

A generous portion of chili can turn a baked potato into a full meal. One medium baked potato with a modest topping of chili should only have around 200 to 250 calories, but a large potato laden with chili, cheese, and sour cream could tip the calorie scales at 600 or more.

7
Medium Baked Potato With Baked Beans: 250 Calories

Jacket Potato with Baked Beans
Lauri Patterson / Getty Images

Baked beans add protein, fiber, and extra flavor to a baked potato. About half a cup adds just over 100 calories so a medium baked potato with beans would have 250 calories, that's not bad for the nutrition. A large potato with a full cup of baked beans has about 400 calories is still not bad. Add a side salad or a green vegetable, and you've got a healthy meal.

8
Medium Baked Potato With Tuna and Mayo: 275 Calories

Jacket potato with tuna, mayonnaise and salad, close up
David Marsden / Getty Images

Another way to turn a baked potato into a meal is to top it off with some tuna and a dab of mayonnaise. One medium potato with half a can of tuna and one-half tablespoon of mayo has less than 275 calories.

A larger potato with a full can of tuna and one tablespoon of mayo has less than 450 calories. Lighten your tuna baked potato up by using a reduced-calorie mayonnaise or skipping it all together and be sure to buy tuna packed in water rather than oil.

9
Medium Baked Potato With Cottage Cheese, Ham and Pineapple: 300 Calories

Baked potato with ham and pineapple.
David Marsden/Getty Images

Here's an interesting twist to the typical stuffed potato. Add some low-fat cottage cheese, a few slivers of ham and some pineapple chunks. One-quarter cup of ham pieces adds about 50 calories, one-half half cup cottage cheese adds about 80 and one-half cup of pineapple adds 40 calories. These toppings bring a large baked potato up to about 450 calories. A medium potato with a little less topping should have just over 300 calories.

10
Medium Baked Potato and Salsa: 190 Calories

Potato with salsa.
Sian Irvine/Getty Images

One of our favorite ways to add nutrients and flavor to a baked potato without adding many calories is to add a generous serving of your favorite salsa. One-half cup of salsa has less than 40 calories, which brings a medium baked potato to about 190 calories and even a large potato with a generous serving will stay under 400 calories.

A Word From Verywell

A baked potato can serve as a tasty side or be a meal in itself. Be sure to top your potato with healthy toppings that add good nutritional value and don't break your daily calorie budget.

Source:

United States Department of Agriculture Agricultural Research Service. "USDA Food Composition Databases."

Continue Reading