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How Many Calories in Potato?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 22 kcal | 0.6g |
| 100g | 77 kcal | 2.0g |
| 1 medium potato | 164 kcal | 4.3g |
A potato contains 77 calories per 100g. A typical 1 medium potato (213g) provides about 164 calories. Potato is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Potato Nutrition Facts
| Nutrient | Per 100g | Per serving (213g) |
|---|---|---|
| Calories | 77 kcal | 164 kcal |
| Protein | 2.0g | 4.3g |
| Carbohydrates | 17.5g | 37.3g |
| of which Sugars | 0.8g | 1.7g |
| Fat | 0.1g | 0.2g |
| of which Saturates | 0.0g | 0.0g |
| Fibre | 2.1g | 4.5g |
| Sodium | 6.0mg | 13mg |
| Potassium | 425.0mg | 905mg |
| Calcium | 12.0mg | 26mg |
| Iron | 0.8mg | 1.7mg |
| Vitamin C | 19.7mg | 42.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 0.4µg | 1µg |
| Riboflavin (B2) | 0.0mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- Low in saturated fat (0% DV)
- Low in sodium (0% DV)
- High in vitamin C (22% DV) — an excellent source
- Calories: 4% DV
- Protein: 4% DV
- Carbohydrates: 6% DV
- Fibre: 8% DV
- Fat: 0% DV
- Saturated fat: 0% DV
- Sodium: 0% DV
- Potassium: 9% DV
- Calcium: 1% DV
- Iron: 4% DV
- Vitamin C: 22% DV
- Vitamin A: 0% DV
- Selenium: 1% DV
- Riboflavin (B2): 0% DV
Useful for tracking potato
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Have a cat or dog? Check whether potato is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out potato for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Frequently Asked Questions
How many calories in potato per 100g?
Potato contains 77 calories per 100g, based on USDA reference data.
Is potato high in calories?
A 1 medium potato of potato (213g) has around 164 calories — roughly 8% of a 2,000-calorie daily intake.
Is potato good for weight loss?
At 77 calories per 100g, potato is relatively low in calories and can fit well into a weight-loss diet. A 1 medium potato provides about 164 calories.
How much protein is in potato?
Potato contains 2.0g of protein per 100g.
Is potato a good source of fibre?
Potato is relatively low in fibre at 2.1g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does potato compare to peas, green, frozen, unprepared?
Potato has 77 calories per 100g, close to peas, green, frozen, unprepared at 77 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of potato for 20g of protein?
With 2.0g of protein per 100g, you'd need roughly 1000g of potato to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to potato by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Potato (this page) | 77 kcal | 2.0g | 17.5g | 0.1g |
| Peas, Green, Frozen, Unprepared | 77 kcal | 5.2g | 13.6g | 0.4g |
| Succotash, (corn and Limas), Canned, with Cream Style Corn | 77 kcal | 2.6g | 17.6g | 0.5g |
| Cowpeas, Common (blackeyes, Crowder, Southern), Canned | 77 kcal | 4.7g | 13.6g | 0.6g |
| Arrowhead, Cooked, Boiled, Drained | 78 kcal | 4.5g | 16.1g | 0.1g |
| Beans, Navy, Mature Seeds, Sprouted, Cooked | 78 kcal | 7.1g | 15.0g | 0.8g |
| Peas, Green, Frozen, Cooked | 78 kcal | 5.2g | 14.3g | 0.3g |
More kit for potato tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.