🥔 Raw potato (flesh and skin) provides 77 kcal per 100g. A medium potato (213g) contains approximately 164 kcal, 37g carbs and 4g fibre.
Source: USDA FoodData Central · Raw, Flesh And Skin · Data verified by CaloriesCalc
77
kcal
per 100g, raw, flesh and skin
17.49
g
Carbs
2.05
g
Protein
0.09
g
Fat
2.1
g
Fiber
164
kcal per medium potato (213g)
130
kcal per small potato (170g)
22
kcal per oz (28g)
✔ High in potassium✔ Good source of vitamin C✔ Naturally fat free✔ Gluten free✔ Vegan✔ Filling and satisfying
🥔
⚡High potassium — 425mg per 100g
🛡Good vitamin C — 19.7mg per 100g
🌿2.1g fiber per 100g
💪2.05g protein per 100g
🔥Only 77 kcal per 100g — raw
🧠Vitamin B6 — 23% Daily Value
🥔 Calculate Calories for Any Potato Weight
Weight100g
Nutrition Facts
Per 100g (raw potato)
* % Daily Value based on a 2,000 kcal diet.
Quick summary: Potatoes contain 77 calories per 100g raw. A medium potato (213g) has 164 calories. Despite being starchy, potatoes are among the most satiating foods studied — 3× more filling than white bread per calorie. They are exceptionally rich in potassium (425mg/100g — more than bananas), vitamin C, and vitamin B6. Cooling cooked potatoes converts starch to gut-healthy resistant starch.
Vitamins & Minerals — per 100g
Nutrient
Amount
% Daily Value
Bar
Potassium
425 mg
9%
Vitamin C
19.7 mg
22%
Vitamin B6
0.30 mg
18%
Manganese
0.15 mg
7%
Folate (B9)
15 µg
4%
Magnesium
23 mg
5%
Phosphorus
57 mg
5%
Niacin (B3)
1.44 mg
9%
Iron
0.81 mg
5%
Zinc
0.29 mg
3%
Calories in Potato by Weight
Weight
Calories
Carbs
Protein
Fat
Calories in Different Potato Servings
Serving
Weight
Calories
Carbs
Net Carbs
Fat
1 small potato
170g
131 kcal
29.7g
27.2g
0.2g
⭐ 1 medium potato
213g
164 kcal
37.3g
33.9g
0.2g
1 large potato
299g
230 kcal
52.3g
47.6g
0.3g
1 cup diced (raw)
150g
116 kcal
26.2g
23.8g
0.1g
1 oz
28g
22 kcal
4.9g
4.5g
0.0g
How does potato fit your daily calorie goal?
Calculate your TDEE to see exactly how it fits your daily budget
Raw potato is 79% water. Carbs are primarily starch (resistant starch when cooled). Net carbs are 15.4g per 100g. Cooking method dramatically affects calories — boiled potato stays ~87 kcal/100g, but frying can push to 300+ kcal/100g.
Micronutrient Highlights
⚡
Potassium
425 mg
9% Daily Value
Blood pressure regulation — more than a banana
🛡
Vitamin C
19.7 mg
22% Daily Value
Immune support, collagen synthesis
🧠
Vitamin B6
0.30 mg
18% Daily Value
Brain health, protein metabolism
🌿
Fiber
2.1 g
8% Daily Value
Digestive health and satiety
🔬
Manganese
0.15 mg
7% Daily Value
Antioxidant enzymes and bone health
💊
Folate (B9)
15 µg
4% Daily Value
Cell division and DNA synthesis
Potato Health Benefits & Nutrition
Potassium — More Than a Banana
Potatoes are one of the richest dietary sources of potassium, providing 425mg per 100g compared to 358mg in bananas. A medium baked potato (with skin) provides nearly 900mg of potassium — 26% of the daily requirement. Potassium is essential for blood pressure regulation, muscle function, and heart health. Research consistently shows high-potassium diets reduce cardiovascular disease risk. The potassium in potatoes is highly bioavailable — particularly in baked or boiled preparations.
Resistant Starch — The Gut Health Secret
When cooked potatoes are cooled, some of their starch converts to resistant starch — a type of fiber that feeds beneficial gut bacteria. Cooled potato salad has significantly more resistant starch than freshly cooked potato. Resistant starch may support blood sugar management, increases satiety hormones, and selectively feeds Bifidobacterium and other beneficial gut bacteria. Reheating once-cooled potatoes only partially reverses this conversion.
Satiety — Most Filling Food Studied
A 1995 satiety index study found potatoes to be the most satiating food tested — 323% as filling as white bread by calorie. This makes them excellent for weight management despite their carb content. The combination of water content, fiber, protein, and resistant starch creates strong satiety signals. Evidence suggests people eat fewer calories in subsequent meals after consuming potatoes.
Vitamin C and Antioxidants
A medium potato provides 28mg of vitamin C — 31% of the daily requirement. Potatoes also contain chlorogenic acid (the main antioxidant in coffee), quercetin, and patatin — a protein with antioxidant activity unique to potatoes. Purple and blue potatoes contain anthocyanins with additional antioxidant effects. The antioxidant content is concentrated near the skin — eating potatoes with skin preserves significantly more nutrients.
Potatoes contain 77 calories per 100g raw. A medium potato (213g) has 164 calories. Boiled potato has ~87 kcal/100g, baked with skin ~93 kcal/100g, and french fries ~312 kcal/100g. Use the slider above for any weight.
Are potatoes fattening?
Potatoes themselves are not fattening — 77 kcal per 100g is moderate for a filling food. Research suggests plain potatoes are among the most satiating foods studied. What makes potatoes high-calorie is cooking method: frying and adding butter, sour cream, or cheese dramatically increases calories.
Are potatoes good for you?
Yes. Potatoes are rich in potassium (more than bananas), vitamin C, vitamin B6, and resistant starch. They are naturally fat-free and filling. Baked or boiled potatoes with skin are a nutritious whole food — it is the processing (frying, chips) that makes them unhealthy.
Is potato keto?
No. Potatoes have 15.4g of net carbs per 100g — a medium potato has 34g of net carbs, far exceeding daily keto limits (20-50g total). Even a small portion would use most of a day's carb allowance on keto.
What is a nutritious way to eat potatoes?
Boiling or baking with skin preserves the most nutrients. Cooling after cooking converts starch to beneficial resistant starch. Avoid frying and minimise high-calorie toppings. Eating potatoes with the skin significantly increases fiber, potassium, and antioxidant content.
Do potatoes have more potassium than bananas?
Yes — potatoes contain 425mg of potassium per 100g, compared to 358mg in bananas. A medium baked potato provides nearly 900mg of potassium, making it one of the best dietary sources of this essential mineral.
