Calories in potato
Raw, flesh and skin. 77 kcal (322 kJ) per 100 g. Choose a portion below and every figure on the page updates.
A plain potato is far less calorie-dense than its reputation suggests. At 77 kcal per 100 g raw it sits between an apple and a banana; what changes the picture is almost always what gets added during cooking.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 213 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 164 kcal | – |
| Energy | 686 kJ | – |
| Protein | 4.4 g | 9% |
| Total fat | 0.2 g | <1% |
| Saturated | 0.06 g | <1% |
| Monounsaturated | 0 g | – |
| Polyunsaturated | 0.09 g | – |
| Trans | 0 g | – |
| Cholesterol | 0 mg | 0% |
| Total carbohydrate | 37.3 g | 14% |
| Sugars | 1.75 g | – |
| Starch | 32.89 g | – |
| Fibre | 4.5 g | 16% |
| Water | 168.8 g | – |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Vitamin C | 42 mg | 47% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.021 mg | <1% |
| Vitamin K | 4 µg | 3% |
| Thiamin (B1) | 0.173 mg | 14% |
| Riboflavin (B2) | 0.068 mg | 5% |
| Niacin (B3) | 2.3 mg | 14% |
| Pantothenic acid (B5) | 0.594 mg | 12% |
| Vitamin B6 | 0.635 mg | 37% |
| Folate | 32 µg | 8% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 25.8 mg | 5% |
| Minerals | ||
| Calcium | 25.6 mg | 2% |
| Iron | 1.725 mg | 10% |
| Magnesium | 49 mg | 12% |
| Phosphorus | 121.4 mg | 10% |
| Potassium | 905.3 mg | 19% |
| Sodium | 12.8 mg | <1% |
| Zinc | 0.639 mg | 6% |
| Copper | 0.234 mg | 26% |
| Manganese | 0.326 mg | 14% |
| Selenium | 0.639 µg | 1% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 medium (2-1/4" to 3-1/4" dia) | 213 | 164 | 686 | 4.4 | 37.3 | 0.2 |
| 1 small (1-3/4" to 2-1/4" dia) | 170 | 131 | 548 | 3.5 | 29.7 | 0.2 |
| 1 large (3" to 4-1/4" dia) | 369 | 284 | 1,189 | 7.6 | 64.5 | 0.3 |
| 1 cup, diced | 150 | 116 | 483 | 3.1 | 26.2 | 0.1 |
Things worth knowing
- Boiled potato stays close to the raw figure, about 87 kcal per 100 g. Baked with the skin it rises to roughly 93 kcal per 100 g as water evaporates.
- Deep-fried chips are a different food: roughly 312 kcal per 100 g, mostly from absorbed oil.
- Potatoes score very highly on satiety per calorie in controlled studies, which is why plain potato appears in many appetite-control diets.
- A medium potato with skin supplies more potassium than a banana and a substantial amount of vitamin C, most of which survives boiling if the skin stays on.
Converting these figures
One 1 medium (2-1/4" to 3-1/4" dia) of potato is 164 kcal, which is 686 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 310 g of potato to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 39 vegetables in one table →
Source: USDA FoodData Central, SR Legacy 11352. Values are averages; individual samples vary with variety, growing conditions, and preparation.