Baked Potato Diet: Is it Effective For Weight Loss?

  • By: VidJovanovic
  • Date: October 19, 2022
  • Time to read: 7 min.

Some people swear by cutting out all carbs. In contrast, others believe that as long as you eat healthily and exercise regularly, you can enjoy your favorite foods in moderation. So, where does a baked potato fit into all of this?

If you’re trying to lose weight, you might wonder if a baked potato is bad for you. After all, potatoes are pretty high in carbs. However, the answer isn’t quite so simple. 

It depends on a few factors, including how often and what else you eat with them. Read on for a full breakdown of whether or not baked potatoes are bad for weight loss.

Key Takeaways

  • A baked potato is not a bad food choice for weight loss.
  • Potatoes are quite nutritious and can help you lose weight healthily.
  • They are high in fiber, which helps keep you feeling full longer and aids digestion.
  • Potatoes also contain complex carbohydrates that are slowly absorbed by the body, helping to regulate blood sugar levels.
  • Overall, potatoes can be a helpful addition to any weight loss diet plan.
A elder gentleman bored of eating baked potatoes.
Baked Potato Diet_ Is it Effective for Weight Loss

Is A Baked Potato Bad For Weight Loss?

Many think a baked potato diet is healthy because it has few calories. Still, they don’t realize how many calories are in a single serving of potatoes. One medium-sized baked potato can have up to 400 calories.

That’s more than half the amount most people should consume daily. The good news is that although they contain high amounts of carbohydrates and fats, they also contain protein, which helps keep us fuller.

This means that eating just one potato isn’t packed on pounds unless you consume several servings over time (which would increase your calorie intake).

Potatoes Are A Starchy Vegetable And, Therefore, High In Carbohydrates

A few potatoes falling off from basket.
Potatoes Are A Starchy Vegetable And, Therefore, High In Carbohydrates

Potatoes are a starchy vegetable. Carbohydrates, the body’s main energy source, are broken down into sugar during digestion. High carbohydrate diets can lead to weight gain because excess sugar is stored as fat.

Potatoes are also high in potassium, and vitamin C, but they contain no fat or protein — two nutrients that help fight hunger by keeping you full longer after eating them.

One Baked Potato Can Contain Up To 30g Of Carbs

In case you’re wondering why a diet consisting of nothing but baked potatoes would work, it’s because they are low in calories and high in fiber.

This means they’ll keep you feeling fuller for longer, which is important when trying to lose weight.

A typical medium-sized potato contains around 200 calories and 30g of carbs—which isn’t too bad if your goal is simply maintaining your current weight (and it can be even better if those carbs come from unprocessed sources).

However, suppose your aim is to lose weight. In that case, this amount could be excessive, especially given how many health benefits are associated with low-carb diets like the ketogenic or paleo diet.

Potatoes Are Also High In Calories, With One Large Potato Containing Around 200 Calories

Calories are a measure of energy, and they’re also used to measure the energy in food. Your body converts the calories you consume into energy to fuel your body’s processes, including breathing and thinking.

Your daily calorie requirement is influenced by your age, weight, height, gender and activity level.

Here’s how many calories are in a baked potato: According to the USDA National Nutrient Database for Standard Reference, one medium-sized baked potato (about seven oz.) contains 110-130 calories.

This number will vary depending on the size and type of potato you’re eating; it can be anywhere from 100-150 per serving or even as high as 200 per serving.

However, Potatoes Are A Good Source Of Fiber And Vitamins And Can Be Part Of A Healthy Diet

  • Potatoes are a good source of fiber, vitamins and minerals.
  • They are also a rich source of vitamin C, B6, potassium, copper and manganese.
  • Potatoes are also a good source of vitamin B1, niacin and pantothenic acid.

If You Are Trying To Lose Weight, It Is Better To Eat Boiled Or Roasted Potatoes Instead Of Baked Potatoes

One reason boiled or roasted potatoes are better than baked potatoes for weight loss is that they contain less sugar and salt.

Baked potatoes are high in sugar and salt, damaging your health and making weight loss more difficult. Boiled or roasted potatoes have fewer calories and less fat than baked ones.

They also have more fiber and carbohydrates, as well as less sodium.

You Can Also Add Toppings To Baked Potatoes That Are Low In Fat And Calories, Such As Cottage Cheese Or Salsa

You can also add toppings to your baked potatoes that are low in fat and calories, such as cottage cheese or salsa.

Calcium and protein are both found in abundance in cottage cheese. At the same time, salsa contains tomatoes and onions, which are known to help improve your health. On the other hand, red meat, such as beef, contains high amounts of saturated fats.

When choosing reduced-fat cheeses over regular ones, you should know that they’re not very different from each other because they have the same amount of calories per serving size (100 grams).

The only thing separating them is how much fat they have: reduced-fat cheeses contain less than half as much fat as their full-fat counterparts.

While these variations might seem small at first glance—a mere 10 grams—it’s important for anyone trying out this diet plan because every little bit helps when it comes down to shedding those pounds.

The Risks Of Baked Potatoes For Weight Loss

A woman in a white top frustrated about her diet.
The Risks Of Baked Potatoes For Weight Loss

Saturated fat is the worst, and potatoes are high in saturated fat. Potatoes also contain cholesterol, which has been linked to heart disease.

Potatoes are high in calories and carbohydrates, leading to weight gain when consumed in excess.

The sodium content of baked potatoes is much higher than other potato varieties.

Sodium can cause water retention and bloat; it contributes to high blood pressure (hypertension).

Baked potatoes are high in sugar or starch depending on how they’re prepared: if you eat them with butter, sour cream or cheese sauce, then you’ll be consuming more carbs than your body needs—especially if you eat them more often than once per day.

How To Include Baked Potatoes In A Weight Loss Diet?

Baked potatoes are a healthy food, but they can also be part of a weight loss diet if you make them healthier by selecting different toppings and condiments.

Here are some tips on how to prepare your baked potato so that it is low in calories, fat and carbohydrates and high in fiber:

  • Choose the right type of potato. If you’re trying to lose weight, you should use small to medium-sized red potatoes or Yukon Golds which are less starchy than Russet potatoes.
  • Use low-fat toppings such as fat-free sour cream or skim milk instead of butter or whole milk for a better taste without extra calories.
  • Sprinkle fresh herbs like chives over steamed veggies instead of cheese for more flavor without extra fat!

How To Substitute A Baked Potato For Other Foods?

The baked potato diet is simple and straightforward as a weight loss plan. You simply eat potatoes for every meal.

But what about when you want something more than just potatoes? What do you eat instead of bread or pasta? How can you use baked potatoes as a substitute for these other foods?

The answer is pretty easy. The most common substitutions for mashed potatoes include the following:

  • Instead of rice or noodles, cut up your baked potato into small pieces and mix it with vegetables like carrots or bell peppers (or both) until they’rethe sauce covers them! This dish is great because it tastes amazing while also being healthy at the same time.


Baked potatoes are not as bad for weight loss as you might think. They are high in fiber and vitamins, which is good for your digestive system.

However, if you eat too many baked potatoes, they could cause bloating or constipation. You can reduce the calories and increase your fiber intake by adding low-calorie toppings such as salsa or cottage cheese.

Frequently Asked Questions

Is it safe to eat potatoes daily while on a weight-loss diet?

Yes, potatoes are healthy food and can be used as part of a weight-loss diet. Eat them in moderation and avoid filling them with high-fat toppings like butter or sour cream.

How many potatoes should I consume daily to follow the baked potato diet?

The number of potatoes you consume daily depends on your weight and health goals. Generally, aim to eat a small potato (about the size of an apple) every morning for breakfast. If you want to lose weight, aim for two or three potatoes each day instead.

What are some of the side effects that may occur if I follow the baked potato diet faithfully?

If you follow the diet faithfully, side effects are unlikely. However, if you overindulge in potatoes, bloating or constipation may occur. If this happens, reduce your potato intake and adjust your diet accordingly.

Will following a baked potato diet help me lose weight faster than other weight loss diets available on the market today?

Different weight-loss diets work differently for different people. However, following a balanced diet and exercising daily will likely result in weight loss regardless of which diet you follow.


Vid Jovanovic

I’m Vid Jovanovic and I’m 36 years old. I’m a teacher by profession and my passion lies in baking. I have been baking since my early teens, when my grandmother taught me how to make a simple cake that you can find in any supermarket. My passion for baking grew as I got older and I started experimenting with different ingredients and recipes.