Raw potato with its skin contains 77 kcal per 100 g in this USDA reference. The source's medium example weighs 213 g and gives about 164 kcal. Your potato may weigh more or less, so the calculator below accepts its actual weight.
The reference describes raw flesh and skin, before cooking or adding oil. The small, medium, and large examples below use the USDA portion weights of 170 g, 213 g, and 369 g. Those are reference examples rather than a rule for every variety sold as a medium potato.
If you peel a potato before eating it, weigh the edible part and choose a matching peeled-food entry when possible. For a raw 150 g portion using this reference, the estimate is about 116 kcal: 150 × 77 ÷ 100.
A cooked potato has a different water content, so its cooked weight needs a matching cooked-food entry. This page's 77 kcal per 100 g is a raw-weight reference. For a recipe weighed before cooking, record the raw potato and the added ingredients, then divide the finished recipe by the amount you eat.
Oil, butter, cheese, and sauces also belong in that recipe total. When comparing roast potatoes with plain boiled potatoes, check whether the listed calories include those additions and whether the portion is weighed raw or cooked.
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 77 kcal | 164 kcal |
| Protein | 2.05 g | 4.4 g |
| Fat | 0.09 g | 0.2 g |
| Carbohydrates | 17.49 g | 37.3 g |
| Fiber | 2.1 g | 4.5 g |
| Sugar | 0.82 g | 1.7 g |
| Water | 79.25 g | 168.8 g |
| Vitamins & Minerals | ||
| Vitamin C | 19.7 mg | 22% |
| Vitamin B6 | 0.298 mg | 18% |
| Vitamin E | 0.01 mg | 0% |
| Vitamin K | 2 µg | 2% |
| Thiamin (B1) | 0.081 mg | 7% |
| Riboflavin (B2) | 0.032 mg | 2% |
| Niacin (B3) | 1.061 mg | 7% |
| Folate | 15 µg | 4% |
| Pantothenic Acid (B5) | 0.295 mg | 6% |
| 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% |
| Copper | 0.11 mg | 12% |
| Manganese | 0.153 mg | 7% |
| Selenium | 0.4 µg | 1% |
| Serving | Calories | Protein | Fat | Carbohydrates |
|---|---|---|---|---|
| 100 g | 77 kcal | 2.05 g | 0.09 g | 17.49 g |
| Medium (213 g) | 164 kcal | 4.4 g | 0.2 g | 37.3 g |
| Small (170 g) | 131 kcal | 3.5 g | 0.2 g | 29.7 g |
| Large (369 g) | 284 kcal | 7.6 g | 0.3 g | 64.5 g |
| Food | Calories | Protein | Fat | Carbohydrates |
|---|---|---|---|---|
| Potato (raw, with skin) | 77 kcal | 2.05 g | 0.09 g | 17.49 g |
| Cucumber | 15 kcal | 0.7 g | 0.1 g | 3.6 g |
| Zucchini | 17 kcal | 1.2 g | 0.3 g | 3.1 g |
| Tomato | 18 kcal | 0.9 g | 0.2 g | 3.9 g |
| Spinach | 23 kcal | 2.9 g | 0.4 g | 3.6 g |
Use our calorie calculator to find your daily calorie needs.
Record the potato and its toppings together in CalZen. Check the raw or cooked description of the food entry so that it matches the portion you weighed.
Reference checked: .
