Calories in Irish Potatoes - Nutrition Facts for Raw, Baked, Mashed and More

Calculating Calories in Irish Potatoes

Irish potatoes, often simply called white potatoes, are a staple food around the world. But when watching your weight or managing a health condition, knowing the calorie content of potatoes can be important.

Nutrients in Irish Potatoes

Irish potatoes are highly nutritious, providing a range of vitamins, minerals, and other beneficial plant compounds. Some of the key nutrients found in potatoes include:

• Vitamin C
• Vitamin B6
• Potassium
• Magnesium
• Phosphorus
• Niacin
• Folate
• Pantothenic acid
• Iron
• Manganese
• Antioxidants like carotenoids and phenolic acids

Potatoes also contain varying amounts of protein and fiber. The nutrient profile can change slightly depending on the variety.

Calories in Whole Raw Potatoes

One medium raw Irish potato weighing 173 grams contains:

• 163 calories
• 37 grams carbohydrates
• 4 grams protein
• 0 grams fat
• 3 grams fiber

So in a whole raw medium potato there are 163 calories. The majority of those calories come from carbs in the form of starch, with very minimal fat and protein.

Calories in Potato Flesh vs Skin

The flesh and the skin of a potato have slightly different nutritional profiles. For a 173 gram medium potato:

• Potato flesh has 149 calories
• Potato skin has 14 calories

Although the skin makes up a small portion of the total potato weight, it is dense with fiber, vitamins, and minerals. Potato skins contain around 50% of the total dietary fiber.

Calories in Different Potato Sizes

Larger potatoes contain more calories and smaller potatoes have fewer calories. For comparison:

• Small, 79g potato: 70 calories
• Medium, 173g potato: 163 calories
• Large, 368g potato: 347 calories
• X-Large, 620g potato: 582 calories

To track calories most accurately, it is best to weigh potatoes rather than estimate their size, as individual spud dimensions can vary.

Calories in Different Types of Potatoes

While all white potatoes have a similar calorie content, some varieties are slightly lower or higher in calories. Types with fewer calories include:

• Baby potatoes - 77 calories per 100g
• Fingerling potatoes - 82 calories per 100g
• Petite potatoes - 87 calories per 100g

Higher calorie potato varieties include:

• Russet potatoes - 111 calories per 100g
• Sweet potatoes - 90 calories per 100g
• Purple potatoes - 89 calories per 100g

How Cooking Method Impacts Potato Calories

Boiled or Steamed

A boiled or steamed potato has a similar number of calories as a raw potato. Cooking by steaming or boiling:

• Softens the potato for easier eating
• Makes nutrients more bioavailable
• Does not add any calories

A boiled medium 173g potato has about 160 calories, the same as raw.

Baked Potatoes

Baking is another healthy potato cooking method. A medium baked potato has around 161 calories, close to a raw or boiled potato. However, toppings can boost calories:

• Butter - 102 calories per tablespoon
• Sour cream - 51 calories per 2-tablespoon serving
• Shredded cheese - 110 calories per 1/4 cup
• Bacon bits - 43 calories per tablespoon

Pile on too many high-fat toppings and the calories add up quickly. Bake plain and add healthier options like salsa, garlic, or Greek yogurt.

Mashed Potatoes

Mashed potatoes start with boiled potatoes, so they have a similar calorie amount. However, what you add to your mashed spuds impacts calories:

• Milk - 61 calories per 1/4 cup
• Butter - 102 calories per tablespoon
• Sour cream - 51 calories per 2-tablespoon serving
• Cheese - 110 calories per 1/4 cup

To lighten mashed potatoes, use broth or seasonings instead of milk and limit high-fat extras. Plain mashed potatoes made with minimal additions will be lowest in calories.

Roasted Potatoes

Roasting potatoes can bring out delicious flavor and texture. But roasting also increases the calorie count through two mechanisms:

1. Added fat from oil - 120 calories per tablespoon
2. Dehydration resulting in starch concentration

Trim roasted potatoes from any visible oil before eating and portion size to keep calories in check.

Fried Potatoes

French fries, hash browns, tater tots, and other deep fried potato products have significantly more calories than fresh potatoes.

For example, a large order of French fries from a fast food chain weighs 154g and has around 510 calories. Fried potatoes soak up a lot of oil, driving up fat and calories.

Ways to Enjoy Potatoes While Managing Calories

Watch Portions

Stick to a single small or medium potato as a serving rather than multiple large spuds to keep calories controlled.

Leave the Skin On

Leaving the nutrient-dense skin adds only minimal calories and provides extra fiber to keep you full.

Flavor Without Fat

Skip high-fat toppings and butter. Season baked potatoes with salsa, parsley, vinegar, or lemon juice instead.

Pick Plain Preparations

Opt for boiled, baked, or steamed potatoes over fried potatoes or heavy casseroles to trim calories.

Make Substitutions

Replace a portion of mashed potatoes with cauliflower or Greek yogurt to lighten the load. Or spiralize potatoes into low-cal "noodles."

The Bottom Line

On average, a medium sized Irish potato with skin contains around 160 calories. Larger potatoes have more calories, smaller potatoes have fewer. Cooking method and additions impact calorie counts. Enjoy potatoes roasted, baked, steamed, or boiled for a nutritious option within your diet.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.