Nutrition facts · Vegetables
Calories in Potato
A raw potato with its skin has 77 calories per 100 g, and one medium potato (213 g) has 164 calories. Almost all of those calories come from carbohydrates, with 17.5 g of carbs per 100 g, compared with 2.1 g of protein and just 0.1 g of fat.
Calories come from: Carbs 88% · Fat 1% · Protein 11%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 77 kcal | 2.1 g | 17.5 g | 0.1 g |
| 1 medium potato | 213 g | 164 kcal | 4.4 g | 37.3 g | 0.2 g |
| 1 small potato | 170 g | 131 kcal | 3.5 g | 29.7 g | 0.2 g |
| 1 large potato | 369 g | 284 kcal | 7.6 g | 64.5 g | 0.3 g |
| 1/2 cup, diced | 75 g | 58 kcal | 1.5 g | 13.1 g | 0.1 g |
Full nutrition (Per 100 g)
| Calories | 77 kcal |
|---|---|
| Protein | 2.1 g |
| Carbohydrates | 17.5 g |
| of which sugars | 0.8 g |
| Fiber | 2.1 g |
| Fat | 0.1 g |
| of which saturated | 0 g |
| Sodium | 6 mg |
What changes the calories
- Cooking methods that use fat, such as frying, roasting in oil or mashing with butter, add the calories of the fat the potato absorbs or is mixed with.
- Baking and roasting drive off water, so a cooked potato weighs less than it did raw and has more calories per gram, while the whole potato's total stays about the same before any fat is added.
- Boiling barely changes a potato's calories, but weighing it after cooking can make the numbers look different from the raw values.
- Potato size varies a lot, from a small potato at 131 calories to a large one at 284 calories, so guessing the size can throw off your count.
Tips for logging it accurately
- Weigh potatoes raw when you can and log them with a raw potato entry, so the cooking method doesn't confuse the weight.
- Log butter, oil, sour cream, cheese and other toppings separately, since they can add more calories than the potato itself.
- Snap a photo of your plate in BerryFit to log the potato and its toppings quickly, then adjust the portion if it looks off.
Log Potato in seconds
Snap a photo of your meal or search for Potato in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a medium potato?
A medium raw potato with skin (213 g) has 164 calories. It also provides 4.4 g of protein, 37.3 g of carbs and 0.2 g of fat.
Are potatoes high in carbs?
Potatoes are mostly carbohydrate, with 17.5 g of carbs per 100 g, including 2.1 g of fiber and 0.8 g of sugar. They are very low in fat at 0.1 g per 100 g.
Do french fries have more calories than a plain potato?
Yes. Frying adds the calories of the oil the potato absorbs, so fries are higher in calories and fat than a plain boiled or baked potato of the same starting weight.
How many calories are in half a cup of diced potato?
A half cup of diced raw potato (75 g) has 58 calories, with 13.1 g of carbs and 1.5 g of protein.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Potatoes, flesh and skin, raw, FDC ID 170026); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
