Potatoes are one of America’s favorite vegetable side dishes. They are versatile, affordable, and packed with nutrients. However, when it comes to getting the benefits of potatoes without going overboard on calories, portion control is key.
What is Considered a Serving of Potato?
According to the United States Department of Agriculture (USDA), the standard serving size for a baked or boiled potato is one medium potato, which is about 5.3 ounces or 148 grams. Here are some other typical serving sizes:
- 1 small baked or boiled potato (2.5–3 oz or 70–85 grams)
- 1⁄2 large baked potato (4 oz or 113 grams)
- 1⁄2 cup of mashed potatoes (about 4.5 oz or 128 grams)
- 3⁄4 cup diced potatoes (about 5.3 oz or 150 grams)
These serving sizes provide about 110–160 calories and over 20 grams of carbohydrates, along with smaller amounts of fiber, protein, vitamins and minerals.
Nutrition Facts for a 5.3 oz Baked Potato
Here are the full nutrition facts for a 5.3 ounce (148 gram) baked potato, according to the USDA:
| Nutrient | Amount |
|---|---|
| Calories | 161 |
| Total Fat | 0.2 g |
| Saturated Fat | 0.1 g |
| Trans Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 14 mg |
| Total Carbohydrate | 37 g |
| Dietary Fiber | 3.8 g |
| Sugars | 2.3 g |
| Protein | 4.3 g |
| Vitamin C | 19.7 mg |
| Calcium | 10 mg |
| Iron | 0.8 mg |
| Potassium | 730 mg |
As you can see, one medium baked potato with nothing added provides over 35% of the daily value for vitamin C. Potatoes are fat-free, high in potassium and contain some fiber, vitamin C, iron and calcium.
Is a Large Baked Potato Too Much?
While the standard serving size is one medium spud, you may be used to eating a whole large baked potato at a time. Here’s how the nutrition stacks up:
One large baked potato (about 9 oz or 255 grams) contains:
- 299 calories
- 3.2 g fiber
- 66 g carbs
- 7.9 g protein
- 45.1 mg vitamin C
- 18 mg calcium
- 1.5 mg iron
- 1,350 mg potassium
As you can see, the large potato provides almost double the calories and carbs compared to a medium spud. It also packs about double the fiber, vitamins and minerals. This serving provides 44% of the daily value for vitamin C.
Is it too much?
Whether an entire large baked potato is too much depends on your overall calorie needs for the day as well as what you top it with.
For someone who needs about 2,000 calories per day, a large baked potato would be considered a high calorie side, providing 15% of daily calories in just one food. However, for athletes or very active individuals with higher calorie needs, this may be perfectly reasonable.
The toppings are key too. Loading up a potato with high fat ingredients like butter, sour cream, bacon and cheese significantly increases the calories. Choose lower calorie options like Greek yogurt, salsa, broccoli and spinach instead.
What About French Fries and Potato Chips?
When potatoes are sliced and fried into French fries or potato chips, the serving sizes and calorie counts climb much higher.
Here is how these popular potato foods compare nutrition-wise to baked potatoes (2):
| Food | Serving Size | Calories |
|---|---|---|
| Baked potato (medium) | 1 potato (148g) | 161 |
| French fries (fast food) | Medium order (117g) | 365 |
| Potato chips | 1 oz (28g) | 152 |
As shown, a medium order of fast food French fries provides over double the calories of a medium baked potato. What’s more, fried potatoes are typically served in large portions, so it’s easy to overeat. The high calorie density of fried potatoes means portion control is particularly important.
Tips for Healthy Potato Servings
Here are some tips for enjoying potato side dishes as part of a healthy diet:
Stick to one medium potato
A medium 5.3 ounce potato is an appropriate single serving size for most people. This provides around 160 calories and dozens of vitamins and minerals.
Watch your toppings
High calorie toppings like cheese, sour cream and butter can double or triple the calories. Opt for lower cal options instead.
Try new seasonings
Skip the salt and butter and experiment with fresh herbs, spices, lemon juice and other low calorie ways to add flavor.
Eat the skin
Leave the nutrient-rich skin on your baked or boiled potato for an extra fiber boost.
Savor slowly
Potatoes are very satiating. Take your time enjoying each bite to prevent overeating.
Measure fried potatoes
When eating French fries or chips, stick to proper serving sizes. Weigh or measure out 1-2 ounces for a portion-controlled treat.
Balance with other veggies
Round out your meal with roasted, grilled or sautéed veggies to add color, flavor and nutrients.
Healthy Ways to Prepare Baked Potatoes
There are many nutritious ways to prepare a baked potato for a side dish. Here are some healthy recipe ideas:
Greek yogurt and chives
Top your potato with 2 tablespoons nonfat Greek yogurt, a sprinkle of chives, salt and pepper. The tangy yogurt provides extra protein.
Broccoli and cheddar
Chop up fresh steamed broccoli and mix with a tablespoon of low fat cheddar cheese. Top your potato with this cheesy veggie mix.
Chili and beans
Spoon a serving of homemade vegetarian chili over your baked potato. The beans provide a protein boost.
Barbecue chicken
Shredded barbecue chicken is a tasty topper. Sprinkle on 2 to 3 ounces cooked chicken seasoned with your favorite sauce.
Salsa and spinach
Top with 1/4 cup salsa, a handful of fresh spinach and a squirt of lime juice. The salsa provides a vitamin C boost.
Conclusion
When it comes to potatoes, portion control is key, especially if you are watching your weight. One medium 5-ounce potato is an appropriate single serving that provides around 160 calories and dozens of nutrients.
While large baked potatoes, French fries and chips pack more calories and carbs, they can be enjoyed in moderation by pairing with lower calorie foods and controlling portions. Focus on more often choosing potatoes that are baked, boiled or roasted over fried for the healthiest nutritional profile.
With clever seasonings and toppings, baked potatoes can be a tasty and nutritious addition to a balanced diet.