How Many Calories Are in a Potato?

Potatoes are one of the staples of almost any diet. There have been concerns that the potato is not a healthy food. This is not true. The natural potato adds potassium, vitamin C and fiber to the diet. There are many myths which are believed to be fact when it comes to the potato. The potato is a very healthy vegetable which can be enjoyed without feeling guilty.

Rumors spread about many things. The potato is no different. The potato is not a high-calorie food item full of fats. The potato contains almost half the recommended daily value of Vitamin C. Potatoes have the most potassium of any of the raw vegetables people eat. There is no cholesterol in a potato, either.


There are many varieties of potatoes. There is the baking variety and the boiling variety. The potato used for boiling is great for making potato salads, stews and soups. The boiled potato contains a higher starch content which keeps them from falling apart when they are cooked. The baking variety becomes fluffy and tender when they are baked.

Potatoes should be included in everyone's diet. The vitamins and minerals contained in a potato are Vitamin C, Vitamin B6, potassium, and others. Potatoes also contain anti-oxidants. The potato is a very healthy part of any diet. It is the added condiments which can make the potato an unhealthy meal choice.


An average-sized potato contains only 110 calories. By preparing the potato as french fries or potato chips adds the greasy calories and fat. This is not good for someone wanting a healthy diet. Potatoes can be prepared in such a way as to keep the health benefits without adding extra calories.

To keep the potato on the dinner plate consider using alternative ways to cooking them. Use chicken broth to boil potatoes instead of water. By adding some sea salt and a little garlic, you can create a healthy side dish. Top baked potatoes with low fat sour cream and fresh chives. Forget the butter. Butter just adds extra fat and calories. You can even top the potato with fresh salsa for an added zip.

Easy Low Calorie Potato Recipes for Fast Weight Loss

The average-sized potato (approximately 3 inches in diameter) contains only about 150 calories, and this is true regardless of the type of potato, whether it’s a russet, sweet, or golden Idaho potato, etc. Moreover, potatoes are not only rich in important nutrients but also high in fiber, and high-fiber foods are more filling, which means that dieters who eat potatoes will not be tempted either to overindulgence during meals or to snack between meals.

Although there are numerous low-calorie potato recipes available, the three below are especially delicious; plus, they’re really quite easy to prepare.

Easy Low Calorie German Potato Salad Recipe for Weight Watchers

This is a particularly tasty potato salad, and although best served warm, it’s still delicious when served cold for a picnic or barbecue.

  • 8 medium potatoes
  • 4 eggs, boiled
  • 1 cup finely chopped celery (remove the strings)
  • 6 slices turkey bacon, cooked until crispy
  • 1/8 cup light mayonnaise
  • 1/4 cup mustard
  • Nature’s Seasoning, Mrs. Dash Seasoning Blend, or salt and pepper
  • Fresh parsley or dried parsley flakes

  1. Peel potatoes, cut into chunks, cover with water, and boil until tender.
  2. Drain liquid from potatoes and place in large bowl.
  3. Peel boiled eggs, cut into pieces, and add to potatoes.
  4. Crumble prepared turkey bacon into potatoes and eggs.
  5. Add celery, followed by mayonnaise and mustard.
  6. Mix all ingredients well, adding seasoning to taste.
  7. Top with parsley or parsley flakes.
Servings: 10
Calories per serving: 175

Easy Low Calorie Scalloped Potatoes Recipe for Weight Loss

Many people like scalloped potatoes, but they don’t care for the calorie content, especially if they’re trying to lose weight. However, even weight watchers can enjoy the following recipe since the average serving contains only 110 calories.

  • 6 medium potatoes
  • 1 small onion, chopped fine
  • 3 tablespoons flour
  • 2 and 1/2 cups skim milk
  • 3 tablespoons light margarine
  • 1 teaspoon salt
  • 1 teaspoon pepper

  1. Preheat oven to 425 degrees.
  2. Peel and slice potatoes.
  3. Layer sliced potatoes with onion, margarine, flour, and seasonings in baking dish.
  4. Cover potato mixture with milk.
  5. Bake for approximately 1 hour, or until potatoes are tender and golden brown (not burned) on the top.
Servings: approximately 12
Calories per serving: 110

Easy Low Calorie Diet Recipe for Sweet Potato and Apple Casserole

Although a bit higher in calories than the preceding recipes, this recipe is still quite low in calories, especially considering that it calls for sugar. Moreover, it’s the perfect alternative to the traditional calorie-laden sweet potato casserole that many people associate with the holidays.

  • 4 medium sweet potatoes, cooked
  • 3 medium apples (tart), peeled and sliced
  • 1/2 cup light margarine
  • 1/2 cup sugar
  • 1/4 cup hot water
  • Approximately 1 teaspoon salt

  1. Preheat oven to 375 degrees.
  2. Remove skins from potatoes and slice.
  3. Alternate layers of potatoes and apples in casserole or baking dish.
  4. Dot each layer with margarine then sprinkle with sugar and salt.
  5. Cover with the hot water.
  6. Bake, uncovered, for 25 minutes.
  7. Uncover then bake for an additional 20 minutes, or until liquid has evaporated and top layer is browned.
Calories per serving: 208

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