Potatoes are often excluded from diet plans because they are perceived to be high in calories and low in nutrition. Potatoes themselves do not contain an exorbitant amount of calories, but they are often used to prepare dishes that do. Potatoes can be a part of any nutritious diet, as long as you prepare them in a healthy manner.
Plain Potatoes
A plain baked potato with the skin, weighing 173 g, contains 161 calories. A mere 1.9 of these calories come from fat, another 12 calories are from protein and the rest are from carbohydrates. If you eat the flesh of the potato only, you get 57 calories per ½ cup. Boiled potatoes have almost the same amount of calories per serving. Adding plain potatoes to your meals provides you with vitamin C, vitamin B6 and folate.
Fried Potatoes
French fries greatly increase the calorie and fat content of potatoes. Baked frozen french fries contain 67 calories for 10 fries. A large french fries from McDonald's, weighing just 154 g, contains 500 calories and 25 g of fat. Another popular fried potato preparation, hash browns, also contain significantly more calories than plain potatoes. A ½-cup serving contains 170 calories and 9 g of fat.
Mashed or Cheesy Potatoes
Mashed potatoes made with butter and whole milk contain 237 calories per cup. Make an au gratin potato -- a casserole prepared with cheese, butter and milk -- and consume 323 calories per 1-cup serving. If you enjoy these potato preparations, consider using non-fat milk, minimal butter and low-fat cheese to minimize the caloric impact.
Sweet Potatoes
Baked sweet potatoes contain 180 calories per cup. They offer 7 g fiber, which can help you feel full and improve digestive health. Sweet potatoes are also a rich source of vitamin A. One cup offers over 700 percent of the daily value recommended by the U.S. Food and Drug Administration.
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