QUICK ANSWER
How many calories are in potato?
Raw potato with flesh and skin contains about 77 calories per 100 g. A small 170 g potato is about 131 calories before cooking oil, butter, cheese or other toppings.
77 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Potato nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 77 kcal
- Protein
- 2.05 g
- Carbohydrate
- 17.5 g
- Fat
- 0.09 g
- Fibre
- 2.1 g
- Total sugars
- 0.82 g
- Potassium
- 425 mg
- Vitamin C
- 19.7 mg
Source: USDA FoodData Central SR Legacy record 170026. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Carbohydrate
Potato is mainly a starchy carbohydrate food. The raw flesh-and-skin record includes 2.1 g fibre per 100 g.
Protein
Potato contributes a small amount of protein but usually needs a more concentrated protein food in a main meal.
Fat
Plain raw potato is almost fat-free. Frying oil, butter, cheese and creamy toppings change the total substantially.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where potato fits in a varied eating pattern.
Potassium
The raw flesh-and-skin reference supplies 425 mg potassium per 100 g.
Vitamin C
Raw potato contains vitamin C, although cooking and storage affect retention.
Fibre
Keeping edible skin can preserve fibre; peeled-potato records differ.
Iron
The reference amount provides 0.81 mg iron per 100 g.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Baked
Baking removes water and changes calories per 100 g. Use a baked record for cooked weight.
Boiled
Boiled potato has a different water content; match peeled or skin-on and salted or unsalted.
Mashed
Milk, butter, cream and cheese must be included in the recipe.
Fries or chips
Absorbed oil makes fried potato products much more calorie-dense.
PRACTICAL CONTEXT
How potato can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Carbohydrate source
Potato can serve as the starch component of a meal.
Potassium intake
It can contribute meaningfully, especially when the edible skin remains.
Calorie planning
Cooking method and toppings matter more than the idea that potato is inherently high-calorie.
Balanced meals
Pair with a protein food and vegetables, then account for added fats.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Keep raw potatoes in a cool, dark, dry, ventilated place.
Avoid light damage
Do not eat extensively green or badly sprouted potatoes; follow current food-safety guidance.
After cutting
Keep cut potato covered and chilled until cooking.
Cooked leftovers
Refrigerate cooked potato promptly in a covered container.
PHOTO LOGGING
How to log potato more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match raw, baked, boiled, mashed, fried or processed potato to the correct record.
- 02
Use edible grams and keep raw and cooked weights separate.
- 03
Log oil, butter, cheese, cream and sauces separately.
- 04
For mashed potato, potato salad, gratins or soups, log the complete recipe and your portion.
COMMON QUESTIONS
Potato calorie and nutrition questions
How many calories are in a medium potato?
A 213 g raw medium reference is about 164 calories before toppings.
Does potato skin add calories?
The difference is small, but skin contributes fibre and changes the matching record.
Are baked and raw grams interchangeable?
No. Cooking changes water weight, so match the record to the weighed state.
Why are fries much higher in calories?
They contain absorbed cooking oil and less water by weight.
Should butter be logged separately?
Yes. Butter, oil, cheese, sour cream and sauces are separate ingredients.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Values are for raw potato flesh and skin per 100 g edible portion. Baked, boiled, mashed, fried and peeled potato records are separate.
Open USDA FoodData Central SR Legacy record 170026 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.