A baked potato is a nutritious and delicious meal, but the calories can quickly add up if you load it with high-calorie toppings. Many people enjoy a baked potato with just a pat of butter, keeping it relatively light while still adding flavor. But exactly how many calories does a plain baked potato with butter have? Let’s take a closer look.
Calories in a Plain Baked Potato
A medium plain baked potato with nothing added contains about 161 calories. This portion size is 5.3 ounces or 150 grams. The calorie breakdown is:
- 37 calories from fat
- 124 calories from carbs
The majority of calories in a plain baked potato come from its carbohydrate content in the form of starch. Potatoes are relatively low in fat and protein.
Here is a quick overview of the basic nutrition information for a medium plain baked potato (5.3 oz / 150g):
| Calories | 161 |
|---|---|
| Fat | 0.2g |
| Carbs | 37g |
| Protein | 4g |
As you can see, a medium plain baked potato is quite nutritious, providing 37g of carbs, 4g of protein, 0.2g of fat, and plenty of vitamins and minerals, while coming in at just 161 calories.
Calories in Butter
Now let’s look at the calories in butter. Keep in mind that butter is 100% fat, since the water and milk solids have been removed during processing.
One teaspoon of butter contains about 36 calories. The exact calories can vary slightly depending on the brand, but in general one teaspoon of butter has around 36 calories, broken down as:
- 36 calories from fat
So a single teaspoon of butter packs 36 calories, all of which come from fat.
How Many Teaspoons in a Pat of Butter?
When adding a pat of butter to a baked potato, how many teaspoons are you really using?
A “pat” of butter is not a defined measurement. However, many chefs say a typical pat of butter for a baked potato is about 1 – 2 teaspoons.
To keep our estimates on the conservative side, let’s assume the pat of butter for your baked potato is just 1 teaspoon.
Total Calories: Baked Potato with 1 Pat Butter
Now we can calculate the total calories in a medium baked potato with one pat of butter:
- Baked potato calories: 161
- 1 teaspoon butter calories: 36
- Total calories: 197
So a medium baked potato with just one pat of butter has about 197 calories.
Here is a quick recap:
| Food | Calories |
|---|---|
| Medium baked potato | 161 |
| 1 teaspoon butter (1 pat) | 36 |
| Total Calories | 197 |
Ways to Reduce Calories
If you want to reduce the calories in a baked potato with butter, here are a few options:
- Use a smaller potato – a small baked potato has about 128 calories
- Limit the butter to 1/2 teaspoon (18 calories)
- Replace butter with low-fat plain Greek yogurt or sour cream
- Use olive oil or avocado instead of butter
- Season with herbs and spices instead of butter
Making a few simple swaps or reducing portions can easily shave off calories from a loaded baked potato while still keeping it tasty.
Higher Calorie Additions
While a pat of butter keeps the calorie count reasonable at about 197 calories, loading up your baked potato can quickly boost the calories. Some higher calorie additions include:
- Cheddar cheese – 113 calories per 1 oz serving
- Bacon bits – about 53 calories per tablespoon
- Sour cream – 48 calories per 2 tablespoon serving
- Chili – 125 calories per 1/2 cup
- Broccoli cheese sauce – around 115 calories per 1/4 cup
Just one serving of any of these tasty add-ons can add 100 calories or more to your baked potato. To keep the calorie count down, stick with lighter toppings like salsa, peppers, onions, chili peppers, plain Greek yogurt, or avocado.
Nutrition Benefits
Despite their calorie density when loaded up, baked potatoes are very nutritious and healthy. Some of the nutrition highlights include:
- High in fiber – one medium baked potato with skin provides 3g fiber
- Cholesterol-free
- Low in fat
- Rich in vitamins like vitamin C, vitamin B6, niacin
- Contains antioxidants like carotenoids
- Provides potassium, iron, magnesium, zinc, and other minerals
When topped with veggies or beans, a baked potato makes a very well-rounded, nutritious meal. Potatoes got a bad reputation as a “junk food” for a while, but they can be part of a very healthy diet in moderate portions.
Conclusion
A medium plain baked potato contains about 161 calories. Adding just a pat of butter (about 1 teaspoon) brings the total calorie count up to 197 calories. This makes a delicious, satisfying meal that won’t break the calorie bank.
To reduce the calories, use a small potato, limit the butter, or replace it with yogurt or olive oil. And be mindful of higher calorie toppings like cheese, bacon, and heavy sauces, which can quickly make a baked potato meal high in calories.
Enjoy your baked potato with butter or light toppings as part of an overall balanced diet, and the calories will take care of themselves.