Potato calories by size
USDA weighs potato in several sizes. Calories rise with weight:
| Serving | Weight | Calories | Total carbohydrate |
|---|---|---|---|
| 1 potato small | 138 g | 128 | 29.2 g |
| 1 potato medium | 173 g | 161 | 36.6 g |
| 1 potato large | 299 g | 278 | 63.2 g |
Nutrition database · Root vegetables and tubers
Baked Potato Nutrition Facts, With the Skin
A medium potato baked with its skin (173 g) has 161 calories, 36.6 g of carbohydrate, 4.3 g of protein and almost no fat. USDA's record is for a plain baked potato eaten flesh and skin together, without salt, butter or other toppings.
Potato Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: SVG · PNG Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
1 potato medium (173 g)
At a glance
- Calories
- 161
- Protein
- 4.3 g · 9%
- Total carbohydrate
- 36.6 g · 13%
- Total fat
- 0.2 g · 0%
- Dietary fiber
- 3.8 g · 14%
- Total sugars
- 2 g · 0%
- Sodium
- 17 mg · 1%
Opens the free label generator with this amount of potato already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 161 | 93 | |
| Total fat | 0.2 g | 0% | 0.13 g |
| Saturated fat | 0.1 g | 0% | 0.03 g |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | <0.1 g | 0 g | |
| Polyunsaturated fat | 0.1 g | 0.06 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 17 mg | 1% | 10 mg |
| Total carbohydrate | 36.6 g | 13% | 21.2 g |
| Dietary fiber | 3.8 g | 14% | 2.2 g |
| Total sugars | 2 g | 1.18 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 4.3 g | 2.5 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 1.7 mcg | 0% | 1 mcg |
| Vitamin C | 17 mg | 18% | 9.6 mg |
| Vitamin E | 0.07 mg | 0% | 0.04 mg |
| Vitamin K | 3.5 mcg | 3% | 2 mcg |
| Thiamin (B1) | 0.11 mg | 9% | 0.06 mg |
| Riboflavin (B2) | 0.08 mg | 6% | 0.05 mg |
| Niacin (B3) | 2.4 mg | 15% | 1.41 mg |
| Vitamin B6 | 0.54 mg | 32% | 0.31 mg |
| Folate (DFE) | 48 mcg | 12% | 28 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 26 mg | 5% | 14.8 mg |
| Minerals | |||
| Calcium | 26 mg | 2% | 15 mg |
| Iron | 1.9 mg | 10% | 1.08 mg |
| Potassium | 926 mg | 20% | 535 mg |
| Magnesium | 48 mg | 12% | 28 mg |
| Phosphorus | 121 mg | 10% | 70 mg |
| Zinc | 0.62 mg | 6% | 0.36 mg |
| Copper | 0.2 mg | 23% | 0.12 mg |
| Manganese | 0.38 mg | 16% | 0.22 mg |
| Selenium | 0.69 mcg | 1% | 0.4 mcg |
| Other | |||
| Water | 129.6 g | 74.9 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Potato nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 NLEA serving | 148 g | 138 | 31.3 g | 3.7 g | 0.2 g | 3.3 g | 1.7 g |
| 1 potato large | 299 g | 278 | 63.2 g | 7.5 g | 0.4 g | 6.6 g | 3.5 g |
| 1 potato medium | 173 g | 161 | 36.6 g | 4.3 g | 0.2 g | 3.8 g | 2 g |
| 1 potato small | 138 g | 128 | 29.2 g | 3.5 g | 0.2 g | 3 g | 1.6 g |
| 100 g | 100 g | 93 | 21.2 g | 2.5 g | 0.1 g | 2.2 g | 1.2 g |
How many carbs are in a potato?
A medium baked potato (173 g) has 36.6 g total carbohydrate, including 3.8 g dietary fiber and 2 g total sugars. Carbohydrate minus fiber is 32.8 g.
How much potassium is in a potato?
A medium baked potato (173 g) has 926 mg of potassium, 20% of the Daily Value. 100 g has 535 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much protein is in a potato?
A medium baked potato (173 g) has 4.3 g protein, 9% of the 50 g Daily Value. 100 g has 2.5 g. That is below the 10% DV a serving needs for a "good source" claim.
How much fiber is in a potato?
A medium baked potato (173 g) has 3.8 g of fiber, 14% of the Daily Value. 100 g has 2.2 g. At 10 to 19% DV per serving, that meets the FDA threshold for a "good source" claim.
How much vitamin C is in a potato?
A medium baked potato (173 g) has 17 mg of vitamin C, 18% of the Daily Value. 100 g has 9.6 mg. At 10 to 19% DV per serving, that meets the FDA threshold for a "good source" claim.
How much vitamin B6 is in a potato?
A medium baked potato (173 g) has 0.54 mg of vitamin B6, 32% of the Daily Value. 100 g has 0.31 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Potato nutrition per 100 grams
100 g of potato has 93 calories, 2.5 g protein, 21.2 g carbohydrate, 2.2 g fiber, 1.18 g sugars and 0.13 g fat.
Which potato does this page cover?
The potato is the swollen underground stem, or tuber, of a plant in the nightshade family, the same family as tomatoes and peppers. USDA's record here is its general entry for baked potatoes, not tied to one variety; russet potatoes, the classic baking potato, have their own russet potato page with very similar numbers.
Because the record is for a baked potato, it reflects some water loss in the oven. A raw potato has slightly fewer calories per gram, and a boiled one sits in between.
Russet, red, yellow and other potato types
Cooks sort potatoes by texture more than by nutrition:
- Starchy (russet, Idaho): dry and fluffy when baked, best for baked potatoes, fries and mash.
- All-purpose (yellow, such as Yukon Gold, and white): medium starch and a creamy texture that works for roasting, mashing and soups.
- Waxy (red, fingerling, new potatoes): firm flesh that holds its shape in potato salad and when boiled.
- Purple and blue: colored by anthocyanins, with waxy to medium texture.
Per 100 g, these types differ only modestly in calories and carbohydrate. How you cook and top them matters far more.
Baked, boiled, fried: how cooking changes potato nutrition
- Baking drives out water, so per-gram values rise a little compared with raw. This page's numbers are for baked.
- Boiling, especially after peeling and cutting, lets some potassium and vitamin C leach into the water.
- Frying adds the oil the potato absorbs. French fries and potato chips carry several times the calories of a baked potato per gram, mostly from that fat and from water loss.
- Toppings such as butter, sour cream, cheese and bacon supply nearly all the fat in a loaded potato and can easily double its calories.
Foods made with potatoes
- Loaded baked potato. A baked potato topped with sour cream, cheddar and crumbled bacon. Sour Cream · Cheddar Cheese · Bacon
- Mashed potatoes. Boiled potatoes mashed with butter and milk. Butter · Whole Milk
- Potato salad. Boiled waxy potatoes with mayonnaise, hard-boiled egg and onion. Mayonnaise · Egg · Onion
- Roasted potatoes. Chunks tossed in olive oil and garlic and roasted until crisp. Olive Oil · Garlic
- Cottage pie. Ground beef and vegetables under a mashed potato crust. Ground Beef · Carrot · Onion
- Potato chips. Thin slices fried in oil, with nutrition very different from a baked potato. Potato Chips
How to store potatoes
Keep raw potatoes in a cool, dark, well-ventilated place, such as a paper bag or basket in a pantry. Light turns the skin green: the green is chlorophyll, but it signals that the potato has also built up more solanine, a bitter natural compound. Cut away green patches and sprouts before cooking, and discard potatoes that are green throughout or taste bitter. Do not store potatoes in a sealed plastic bag, where moisture encourages rot.
Labeling a product made with potatoes
Weigh potatoes in the state your recipe uses them. For a baked potato dish, this cooked record fits the weight after baking. For fries, chips or mashed potatoes, enter the raw or cooked potato together with every ingredient that goes on or in it, including frying oil absorbed and butter, in the label generator, then set the finished batch weight with the recipe nutrition calculator so water loss is counted. Potato salad and plain vegetables have different FDA reference amounts; look up yours in the RACC lookup.
Potato nutrition label for Canada, the EU and the UK
The same serving of potato, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 potato medium (173g) / pour 1 potato medium (173g)
Calories
160
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 0 g | 0 % |
| Saturated / Saturés | 0 g + Trans 0 g | 0 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 15 mg | 1 % |
| Carbohydrate / Glucides | 37 g | 13 % |
| Fibre / Fibres | 4 g | 14 % |
| Sugars / Sucres | 2 g | 2 % |
| Protein / Protéines | 4 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 26 mg | 2 % |
| Iron / Fer | 2 mg | 10 % |
| Potassium | 926 mg | 27 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 389 kJ / 93 kcal |
| Fat | 0.1 g |
| of which saturates | 0.0 g |
| Carbohydrate | 21 g |
| of which sugars | 1.2 g |
| Protein | 2.5 g |
| Salt | 0.0 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 173g | %RI* | |
|---|---|---|---|
| Energy | 389 kJ 93 kcal |
673 kJ 161 kcal |
8% |
| Fat | 0 gg | 0 gg | <1% |
| of which saturates | 0 gg | 0 gg | <1% |
| Carbohydrate | 21g | 37g | 14% |
| of which sugars | 1.2g | 2.0g | 2.3% |
| Fibre | 2.2g | 3.8g | - |
| Protein | 2.5g | 4.3g | 8.7% |
| Salt | 0.03g | 0.04g | <1% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about potato
How many calories are in a potato without the skin?
About the same per gram. USDA's baked-flesh-only record has nearly identical calories per 100 g to this flesh-and-skin record, but less fiber, potassium and protein, and a peeled potato weighs a little less, so it has slightly fewer calories in total.
Do potatoes have nutritional value?
Yes. Beyond potassium and vitamin B6, a medium baked potato has 0.2 mg of copper (23% DV). At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim. It also supplies folate (12% DV), magnesium (12% DV), manganese (16% DV) and iron (10% DV).
Does a potato have more potassium than a banana?
Yes. A medium baked potato has 926 mg of potassium, about twice the amount in a medium banana.
Potato vs sweet potato: what is the difference?
Per 100 g baked, they are close in calories. A potato has more potassium and iron and much less sugar, while a sweet potato has far more vitamin A and more fiber.
Potato vs pasta: which has more calories?
Pasta, by weight. 100 g of baked potato has 93 calories, considerably fewer than the same weight of cooked pasta. The potato also has much more potassium and vitamin C, while pasta has more protein.
Is a potato a vegetable or a starch?
Both. Botanically it is a vegetable (a tuber), and USDA's MyPlate counts potatoes in the vegetable group as a starchy vegetable. Most of its calories come from starch.
What is a serving of potato?
This page defaults to 1 potato medium (173 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for potato.
Can I use potato in a Nutrition Facts label calculation?
Yes. Open the generator with potato added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Potato compared with other forms
Different forms of the same food are separate USDA records, so each has its own page. Per 100 g:
| Form | Calories | Protein | Total fat | Total carbohydrate |
|---|---|---|---|---|
| PotatoPotatoes, baked, flesh and skin, without salt | 93 | 2.5 g | 0.13 g | 21.2 g |
| Russet PotatoPotatoes, Russet, flesh and skin, baked | 95 | 2.63 g | 0.13 g | 21.4 g |
| Boiled PotatoPotatoes, boiled, cooked without skin, flesh, without salt | 86 | 1.71 g | 0.1 g | 20 g |
| Instant Mashed PotatoesPotatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added | 97 | 1.77 g | 5.13 g | 10.9 g |
| Mashed PotatoesPotatoes, mashed, home-prepared, whole milk and butter added | 113 | 1.86 g | 4.22 g | 16.8 g |
| Potato SkinPotatoes, baked, skin, without salt | 198 | 4.29 g | 0.1 g | 46.1 g |
| Raw PotatoPotatoes, flesh and skin, raw | 77 | 2.05 g | 0.09 g | 17.5 g |
| Raw Russet PotatoPotatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program) | 79 | 2.14 g | 0.08 g | 18.1 g |
Related foods
Often compared or used with potato
- Sweet Potato103 cal per 1 medium (2" dia, 5" long, raw)
- Carrot25 cal per 1 medium
- Onion44 cal per 1 medium (2-1/2" dia)
- Butter102 cal per 1 tbsp
More in Root vegetables and tubers
Tools and guides for labeling potato
If you make and sell a product that contains potato, these free tools cover the next steps.
- Nutrition Facts label generatorAdd potato and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare potato with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 170093: "Potatoes, baked, flesh and skin, without salt". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with potato
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