Baked potato calories by size, with or without the skin
164 calories in a medium baked russet
A medium baked russet potato, eaten with the skin, has 164 calories. USDA's medium weighs 173 g.
A small one has 131 calories and a large one has 284. Butter, sour cream and cheese aren't part of these numbers, so add them as their own entries.
USDA FoodData Central. Potatoes, Russet, flesh and skin, baked. Source checked September 29, 2026.
Small, medium and large, skin on
USDA sizes baked russets by how wide they are. The small weighs 138 g, the medium 173 g and the large 299 g. The table gives each size's width in inches.
| Portion | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg | Portion source |
|---|---|---|---|---|---|---|---|---|---|---|
| 1 medium baked russet | 173 g | 164 | 4.5 | 37.1 | 0.2 | 4 | 1.9 | 24.2 | 0 | USDA portion, 1 medium potato, 2 1/4 to 3 1/4 inches across |
| 1 small baked russet | 138 g | 131 | 3.6 | 29.6 | 0.2 | 3.2 | 1.5 | 19.3 | 0 | USDA portion, 1 small potato, 1 3/4 to 2 1/2 inches across |
| 1 large baked russet | 299 g | 284 | 7.9 | 64.1 | 0.4 | 6.9 | 3.2 | 41.9 | 0 | USDA portion, 1 large potato, 3 to 4 1/4 inches across |
| 1 medium raw russet | 213 g | 168 | 4.6 | 38.5 | 0.2 | 2.8 | 1.3 | 10.7 | 0 | USDA portion, 1 medium potato, 2 1/4 to 3 1/4 inches across |
| Flesh of 1 baked potato, no skin | 156 g | 145 | 3.1 | 33.6 | 0.2 | 2.3 | 2.7 | 7.8 | 0 | USDA portion, 1 potato, 2 1/3 by 4 3/4 inches |
| 1 medium baked red potato | 173 g | 151 | 4 | 33.9 | 0.3 | 3.1 | 2.5 | 20.8 | 0 | USDA portion, 1 medium potato, 2 1/4 to 3 1/4 inches across |
USDA FoodData Central. Potatoes, Russet, flesh and skin, baked. USDA FoodData Central. Potatoes, russet, flesh and skin, raw. USDA FoodData Central. Potatoes, baked, flesh, without salt. USDA FoodData Central. Potatoes, red, flesh and skin, baked. Source checked September 29, 2026.
Weighed raw or weighed baked
USDA's medium raw russet weighs 213 g and has 168 calories. Its medium baked russet weighs 173 g and has 164. Both records use the same medium size range.
Use the numbers that match the potato on your scale. Raw russet has 79 calories per 100 g, and baked russet has 95.
USDA FoodData Central. Potatoes, russet, flesh and skin, raw. USDA FoodData Central. Potatoes, Russet, flesh and skin, baked. Source checked September 29, 2026.
Carbs, fiber and protein in a medium potato
A medium baked russet has 37.1 g of carbs, 4 g of fiber and 4.5 g of protein. Fat is just 0.2 g before anything goes on top.
Pairing it with a vegetable? Broccoli, spinach and corn each have a page. Sweet potato has its own numbers too, and everything else is in the full list of calorie references.
| Nutrient | 1 medium baked russet | Per 100 g |
|---|---|---|
| Calories | 164 kcal | 95 kcal |
| Protein | 4.5 g | 2.6 g |
| Carbs | 37.1 g | 21.4 g |
| Fat | 0.2 g | 0.1 g |
| Fiber | 4 g | 2.3 g |
| Sugar | 1.9 g | 1.1 g |
| Sodium | 24.2 mg | 14 mg |
- Calories in broccoli
- Calories in spinach
- Calories in corn
- Calories in sweet potato
- All calorie references
USDA FoodData Central. Potatoes, Russet, flesh and skin, baked. Source checked September 29, 2026.
Russet with skin, flesh only, or red
Baked potato flesh without the skin has 93 calories per 100 g against 95 for the whole russet. USDA's flesh-only record comes from a separate series of baked potatoes, not the russet one, so the gap between the two doesn't measure the skin.
Baked red potatoes have 87 calories per 100 g. USDA's medium red potato weighs the same 173 g as the medium russet and has 151 calories.
| Preparation | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg |
|---|---|---|---|---|---|---|---|---|---|
| Baked russet, flesh and skin | 100 g | 95 | 2.6 | 21.4 | 0.1 | 2.3 | 1.1 | 14 | 0 |
| Raw russet, flesh and skin | 100 g | 79 | 2.1 | 18.1 | 0.1 | 1.3 | 0.6 | 5 | 0 |
| Baked potato flesh only, without salt | 100 g | 93 | 2 | 21.6 | 0.1 | 1.5 | 1.7 | 5 | 0 |
| Baked red potato, flesh and skin | 100 g | 87 | 2.3 | 19.6 | 0.1 | 1.8 | 1.4 | 12 | 0 |
USDA FoodData Central. Potatoes, Russet, flesh and skin, baked. USDA FoodData Central. Potatoes, baked, flesh, without salt. USDA FoodData Central. Potatoes, red, flesh and skin, baked. Source checked September 29, 2026.
Weigh the potato after baking
Enter the grams of baked potato with its skin. The calculator uses 95 calories per 100 g for a baked russet.
Loaded it with toppings? Describe the potato and everything on it to TrueCal, then review the estimate.
173 g has about 164.3 calories.
USDA FoodData Central. Potatoes, Russet, flesh and skin, baked. Source checked September 29, 2026.
How many calories are in a baked potato without the skin?
USDA's baked potato flesh without salt has 93 calories per 100 g. The flesh of one potato in that record weighs 156 g and has 145 calories.
USDA FoodData Central. Potatoes, baked, flesh, without salt. Source checked September 29, 2026.
How much protein is in a baked potato?
A medium baked russet has 4.5 g of protein. A large one has 7.9 g.
USDA FoodData Central. Potatoes, Russet, flesh and skin, baked. Source checked September 29, 2026.
Log the portion you ate
Add food from a photo or a sentence, then check the portion before saving.
USDA FoodData Central. Potatoes, Russet, flesh and skin, baked. USDA FoodData Central. Potatoes, russet, flesh and skin, raw. USDA FoodData Central. Potatoes, baked, flesh, without salt. USDA FoodData Central. Potatoes, red, flesh and skin, baked. Source checked September 29, 2026.