How Many Calories in a Potato? Nutrition Facts & Macros

A medium potato (150g) has 116 calories

Protein 3.1g · Carbs 26.2g · Fat 0.1g

Potatoes are one of the most widely consumed staple foods in the world — affordable, versatile, and surprisingly nutritious. Despite their reputation, plain potatoes are low in calories, virtually fat-free, and packed with potassium, vitamin C, and vitamin B6. Here's everything you need to know about potato calories and macros, based on USDA data for raw potato with flesh and skin. Raw potatoes are about 79% water by weight.

77 kcal

322 kJ · per 100g · Water: 79.25 g

2.05g Protein

17.49g Carbs

0.09g Fat

Protein

2.05g

Carbs

17.49g

Fat

0.09g

Calorie Calculator: Potato

Amount

150 g

150 g Potato contains 116 kcal

Protein 3.1 g Carbs 26.2 g Fat 0.1 g

Calories by Portion Size

Portion	Calories	Protein	Carbs	Fat
1 medium potato (150 g)	116 kcal	3.1g	26.2g	0.1g
1 large potato (300 g)	231 kcal	6.1g	52.5g	0.3g
100 grams	77 kcal	2.1g	17.5g	0.1g

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Potato — Nutrition Facts

Potato	per 100g
Calories	77 kcal
Protein	2.05 g
Fat	0.09 g
Carbs	17.49 g
Fiber	2.1 g
Sugar	0.82 g
Sodium	6 mg
Potassium	425 mg
Magnesium	23 mg
Phosphorus	57 mg
Vitamin C	19.7 mg
Vitamin B6	0.298 mg
Folate	15 mcg
Manganese	0.153 mg
Water	79.25 g

Source: USDA FoodData Central (FDC ID: 170026) · Data verified April 2026

Variations

Baked potato (with skin)

93 kcal per 100g — higher than raw (77 kcal) due to water loss during baking. Protein 2.5g, carbs 21.15g, fat 0.13g per 100g. Baking with skin retains the most nutrients. More bioavailable nutrients than raw. Resistant starch increases when cooled after baking.

Boiled potato (peeled)

87 kcal per 100g. Some vitamin C and potassium lost in cooking water. Lower glycemic index when cooled (resistant starch formation). The most common preparation method. Protein 1.87g, carbs 20.13g, fat 0.1g per 100g. Tip: cool after boiling for maximum resistant starch.

Dietary Perspectives

For Weight Loss

Potatoes have the HIGHEST satiety index of any food tested — they keep you fuller longer per calorie than any other food. A medium potato (150g) has only 116 kcal with virtually no fat (0.09g per 100g). The key: eat baked or boiled, skip the butter and sour cream. Cooled potatoes form resistant starch (acts like fiber, ~3-4g per 100g). Great for volume eating — 79% water makes them filling at low calorie density.

For Athletic Performance

Excellent carb source for endurance athletes. Outstanding potassium (425mg per 100g) prevents cramps — more potassium than bananas. Vitamin B6 (0.298mg, 23% DV) supports energy metabolism. Good post-workout recovery food — easy to digest with fast glycogen replenishment. Many elite endurance athletes use potatoes as their primary carb source during ultra events.

For Keto

NOT compatible with keto — 15.39g net carbs per 100g (17.49g carbs minus 2.1g fiber). A single medium potato (150g) has ~23g net carbs, exceeding the typical 20g daily keto limit. There is no "small portion" that works for keto. Choose cauliflower as a potato substitute (3g net carbs per 100g) or turnips (4.6g net carbs per 100g). Mashed cauliflower is an excellent keto-friendly alternative to mashed potatoes.

Frequently Asked Questions

How many calories are in a potato?

A medium raw potato (150g) contains approximately 116 calories. Per 100g, raw potato has 77 calories. A large potato (300g) has about 231 calories. Potatoes are NOT high calorie — it's the toppings (butter, sour cream, cheese) that add calories. A plain baked potato is one of the most filling foods per calorie.

Are potatoes keto-friendly?

No — potatoes contain 15.39g net carbs per 100g (17.49g carbs minus 2.1g fiber). A medium potato (150g) has about 23g net carbs, which exceeds the typical 20g daily keto limit in a single serving. Not compatible with keto. Use cauliflower (3g net carbs/100g) or turnips (4.6g net carbs/100g) as potato substitutes.

Are potatoes healthy?

Yes! Potatoes have outstanding potassium (425mg per 100g — more than bananas at 358mg), excellent vitamin B6 (0.298mg, 23% DV), and good vitamin C (19.7mg, 22% DV). They are virtually fat-free (0.09g), cholesterol-free, and contain 2.1g of fiber. The myth that potatoes are unhealthy comes from fried preparations, not the potato itself.

What is resistant starch?

When potatoes are cooked and then cooled, some starch converts to resistant starch — a type of fiber that feeds gut bacteria and isn't fully digested. Cooled potatoes have approximately 3-4g of resistant starch per 100g. Reheating reduces but doesn't completely eliminate resistant starch. This makes potato salad and cold potato dishes particularly beneficial for gut health.

Potatoes vs sweet potatoes — which is healthier?

Both are nutritious. White potatoes: more potassium (425 vs 337mg), more vitamin C (19.7 vs 2.4mg), fewer calories (77 vs 86 kcal per 100g). Sweet potatoes: much more vitamin A (14187 IU vs 2 IU), more fiber (3.0 vs 2.1g). White potatoes also score higher on the satiety index. Choose based on your nutritional priorities.

Are potatoes fattening?

No — a plain medium potato has only 116 calories with virtually no fat (0.09g per 100g). Potatoes score the highest on the satiety index of any food tested — they keep you fuller longer per calorie than any other food. They become calorie-dense only when fried or loaded with butter, cheese, and sour cream.

Compare with Similar Foods

Portion	kcal	Protein	Carbs	Fat
Potato	77	2.05g	17.49g	0.09g
Sweet Potato	86	1.57g	20.12g	0.05g
Rice (white, cooked)	130	2.69g	28.2g	0.28g
Corn (Sweet)	86	3.27g	18.7g	1.35g
Banana	89	1.09g	22.84g	0.33g

per 100g

Potatoes have 77 kcal per 100g — fewer calories than sweet potato (86 kcal), rice (130 kcal), or banana (89 kcal). Outstanding potassium: 425mg per 100g (more than banana's 358mg). 15.39g net carbs — not keto-friendly.

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