How Many Calories in a Potato? Nutrition Facts & Macros
A medium boiled potato (167g) has 144 calories
Protein 2.9g · Carbs 33.4g · Fat 0.2g
Potatoes are one of the most consumed staple foods worldwide — affordable, filling, and packed with nutrients. Whether you're tracking carbs, managing weight, or fueling an active lifestyle, knowing the exact nutrition facts of different potato preparations matters. Here's everything you need to know about potato calories and macros, based on USDA data. Boiled potatoes are about 77% water by weight, making them one of the most satiating foods per calorie.
360 kJ · per 100g · Water: 77.46 g
Calorie Calculator: Potato
167 g Potato contains 144 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Medium potato (2-1/4" to 3-1/4" dia, 167g) | 144 kcal | 2.9g | 33.4g | 0.2g |
| Large potato (3" to 4-1/4" dia, 300g) | 258 kcal | 5.1g | 60g | 0.3g |
| 1 cup (156g) | 134 kcal | 2.7g | 31.2g | 0.2g |
| 100 grams | 86 kcal | 1.7g | 20g | 0.1g |
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Potato — Nutrition Facts
| Potato | per 100g |
|---|---|
| Calories | 86 kcal |
| Protein | 1.71 g |
| Fat | 0.1 g |
| Carbs | 20.01 g |
| Fiber | 1.8 g |
| Sugar | 0.89 g |
| Sodium | 5 mg |
| Potassium | 328 mg |
| Magnesium | 20 mg |
| Phosphorus | 40 mg |
| Vitamin C | 7.4 mg |
| Vitamin B6 | 0.269 mg |
| Folate | 9 mcg |
| Manganese | 0.14 mg |
| Water | 77.46 g |
Source: USDA FoodData Central (FDC ID: 170440) · Data verified April 2026
Variations
Boiled, without skin (default)
86 kcal per 100g. The lowest-calorie preparation. High water content (77%). Ranks #1 on the Satiety Index. Cooling after cooking increases resistant starch.
Baked with skin
92 kcal, 2.1g protein, 21.1g carbs, 2.1g fiber per 100g. Slightly more calories and fiber than boiled due to skin and lower moisture. More potassium and B vitamins retained from the skin.
Mashed (with whole milk and butter)
113 kcal, 2.0g protein, 16.9g carbs, 4.2g fat per 100g. About 31% more calories than boiled due to added milk and butter. Fat content increases from 0.1g to 4.2g. A comfort food version with reduced satiety per calorie.
French fries (oven-heated, frozen)
158 kcal, 2.8g protein, 25.6g carbs, 5.5g fat per 100g. About 84% more calories than boiled. Deep-fried versions can reach 270+ kcal/100g. The least healthy potato preparation due to added oil and acrylamide formation.
Dietary Perspectives
For Weight Loss
Boiled potato is one of the most satiating foods ever measured (highest satiety index score in Holt 1995 study) at just 86 kcal per 100 g with 77.5% water content. The combination of starch, water, and 1.8 g of fiber per 100 g creates strong fullness signals. A medium potato (150 g) delivers only 129 kcal. Avoid frying or adding butter which multiply the calorie density.
For Athletic Performance
Potato provides 20 g of carbohydrates per 100 g with a high glycemic index (GI ~78 boiled), making it an efficient post-workout glycogen replenishment food. Contains 328 mg of potassium per 100 g for electrolyte recovery. A medium potato (150 g) delivers 30 g of fast-absorbing carbs. Widely used in endurance sports for carb-loading the day before races.
For Keto
Not keto-compatible — potato contains 18.2 g of net carbs per 100 g (20 g carbs − 1.8 g fiber). A medium potato (150 g) has 27.3 g net carbs, far exceeding a typical daily keto limit. For a lower-carb alternative with similar texture, consider cauliflower mash (3 g net carbs/100 g) or turnip (4.6 g net carbs/100 g).
Frequently Asked Questions
How many calories are in a potato?
A medium boiled potato without skin (167g) contains approximately 144 calories. Per 100g, a boiled potato has 86 calories. A large potato (300g) has about 258 calories. Baked potatoes are slightly higher at 93 kcal/100g, while french fries jump to 158 kcal/100g due to added oil.
How do potatoes compare to sweet potatoes?
Regular boiled potatoes (86 kcal/100g) and sweet potatoes (90 kcal/100g) are very similar in calories. Sweet potatoes have more fiber (3.0g vs 1.8g), more vitamin A (709 mcg vs 0), and slightly more sugar (4.2g vs 0.9g). Regular potatoes have more potassium (328mg vs 230mg) and more vitamin C (7.4mg vs 2.4mg).
How many carbs are in a potato?
A medium boiled potato (167g) contains about 33.4g of carbohydrates, including 1.5g of sugar and 3.0g of fiber. Per 100g, boiled potatoes have 20.0g of carbs. This makes potatoes a moderate-carb food — similar to rice (28.2g/100g) but with more water content and micronutrients.
Are potatoes good for weight loss?
Boiled potatoes rank #1 on the Satiety Index — they're the most filling food per calorie tested. At 86 kcal per 100g with high water (77%) and fiber content, they keep you full longer. The key is preparation: boiled or baked potatoes are diet-friendly, while fried potatoes (158 kcal/100g) are not.
Can you eat potatoes on keto?
Potatoes are not keto-friendly. With 20g of carbs per 100g, even a small potato (125g = 25g carbs) would use up most of a typical keto carb limit (20-50g/day). Lower-carb alternatives include cauliflower (5g carbs/100g), turnips (6g), or radishes (3.4g).
What is the glycemic index of potatoes?
Boiled potatoes have a moderate-to-high glycemic index (GI) of about 78, while baked potatoes are higher (~85) and french fries are moderate (~63). Cooling boiled potatoes before eating increases resistant starch content, which lowers the GI to around 56. Eating potatoes with protein or fat also reduces glycemic response.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Potato | 86 | 1.71g | 20.01g | 0.1g |
| Sweet Potato | 86 | 1.57g | 20.12g | 0.05g |
| Rice (white, cooked) | 130 | 2.69g | 28.2g | 0.28g |
| Egg | 143 | 12.6g | 0.72g | 9.51g |
| Chicken Breast | 151 | 30.54g | 0g | 3.17g |
per 100g
Per 100g, boiled potatoes have 86 kcal — similar to sweet potatoes (90 kcal) and lower than rice (130 kcal). Potatoes are notable for their high satiety: they rank #1 on the Satiety Index, keeping you fuller per calorie than any other tested food.
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