Potato: calories and nutrition facts
100 g of potato has 77 kcal. 1 medium potato (213 g): 164 kcal.
Potato is in the family Vegetables. Per 100 g it provides 2 g protein, 17.5 g carbohydrates (2.1 g fiber) and 0.09 g fat: about 89% of its calories come from carbohydrates.
What potato provides most
- High in vitamin C: 19.7 mg per 100 g, 22 % of the Daily Value.
- Source of vitamin B6: 0.3 mg per 100 g, 18 % of the Daily Value.
Potato per serving
The serving is 1 medium potato, 213 g, from USDA's household measure.
| Nutrient | 100 g | 1 medium potato |
|---|---|---|
| Calories | 77 kcal | 164 kcal |
| Protein | 2 g | 4.4 g |
| Carbohydrates | 17.5 g | 37.3 g |
| Fiber | 2.1 g | 4.5 g |
| Sugars | 0.82 g | 1.7 g |
| Fat | 0.09 g | 0.19 g |
| Sodium | 6 mg | 12.8 mg |
Potato nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 77 kcal | — |
| Protein | 2 g | 4 % |
| Total fat | 0.09 g | 0 % |
| Saturated fat | 0.03 g | 0 % |
| Monounsaturated fat | 0 g | — |
| Polyunsaturated fat | 0.04 g | — |
| Cholesterol | 0 mg | 0 % |
| Carbohydrates | 17.5 g | 6 % |
| Dietary fiber | 2.1 g | 8 % |
| Total sugars | 0.82 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 0 µg | 0 % |
| Vitamin C | 19.7 mg | 22 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 0.01 mg | 0 % |
| Vitamin K | 2 µg | 2 % |
| B1 · Thiamin | 0.08 mg | 7 % |
| B2 · Riboflavin | 0.03 mg | 2 % |
| B3 · Niacin | 1.1 mg | 7 % |
| B6 | 0.3 mg | 18 % |
| B9 · Folate | 15 µg | 4 % |
| B12 | 0 µg | 0 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 12 mg | 1 % |
| Iron | 0.81 mg | 5 % |
| Magnesium | 23 mg | 5 % |
| Phosphorus | 57 mg | 5 % |
| Potassium | 425 mg | 9 % |
| Sodium | 6 mg | 0 % |
| Zinc | 0.3 mg | 3 % |
| Selenium | 0.4 µg | 1 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.01 g | — |
| Omega-3 · EPA | 0 g | — |
| Omega-3 · DHA | 0 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other vegetables
Of 14 foods in this family on Micela, potato ranks 4th for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🧄 Garlic | 149 | 6.4 g |
| 2 | 🌽 Corn | 86 | 3.3 g |
| 3 | 🍠 Sweet potato | 86 | 1.6 g |
| 4 | 🥔 Potato | 77 | 2 g |
| 5 | 🥕 Carrot | 41 | 0.93 g |
| 6 | 🧅 Onion | 40 | 1.1 g |
| 7 | 🥦 Broccoli | 34 | 2.8 g |
| 8 | 🎃 Squash | 26 | 1 g |
| 9 | 🍆 Eggplant | 25 | 0.98 g |
| 10 | 🍄 Mushroom | 22 | 3.1 g |
| 11 | 🫑 Bell pepper | 20 | 0.86 g |
| 12 | 🍅 Tomato | 18 | 0.88 g |
| 13 | 🥬 Lettuce | 17 | 1.2 g |
| 14 | 🥒 Cucumber | 15 | 0.65 g |
Where it comes from
Andean altiplano, between Peru and Bolivia.
Approximate origin, under review.
Frequently asked questions
How many calories does potato have?
100 g of potato has 77 kcal. 1 medium potato (213 g) has 164 kcal.
How much protein does potato have?
2 g per 100 g; 4.4 g in 1 medium potato.
How many carbs does potato have?
17.5 g of carbohydrates per 100 g, of which 2.1 g is fiber and 0.82 g sugars.
What vitamins and minerals does potato have?
The ones it provides most per 100 g, by Daily Value: vitamin C, 22 %; vitamin B6, 18 %.
Where does potato come from?
Andean altiplano, between Peru and Bolivia. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 11352 · Potatoes, flesh and skin, raw · Potatoes, flesh and skin, raw
One serving (1 medium potato) is about 8% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers