Calories in Potato
Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central
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Nutrition Facts
* % Daily Value based on a 2,000 kcal diet.
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 |
Macronutrient Breakdown — per 100g
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
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 improves insulin sensitivity, 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. Studies show 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.
Potato vs Other Vegetables — Calorie Comparison
Is Potato Suitable for Your Diet?
Related Calculators
Frequently Asked Questions
Sources
Nutrition values sourced from USDA FoodData Central. Not medical advice.