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Fresh Potatoes Calories
Vitamin C, potassium, fiber source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fresh Potatoes (150 g) has 116 calories. That works out to 77 calories per 100 g. It contains 26.3 g of carbs, 3 g of protein, 0.2 g of fat and 3.3 g of fiber. Its 29.6 mg of Vitamin C covers 33% of the Daily Value. Its glycemic index is 77 (high), so it raises blood sugar quickly.
Fresh Potatoes Nutrition Facts
Selected: 1 piece (medium) · 150 g
116
KCAL / 150G
Carbs
26.3g
· 10% DV
Protein
3g
· 6% DV
Fat
0.2g
· 0% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 88% · Protein 10% · Fat 2%
Fresh Potatoes nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 116 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 9 mg | 0% |
| Total carbohydrate | 26.3 g | 10% |
| Fiber | 3.3 g | 12% |
| Protein | 3 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Fresh Potatoes?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 116 kcal |
| 1 piece (small) | 80 g | 62 kcal |
| 100 g | 100 g | 77 kcal |
| 1 serving (small) | 100 g | 77 kcal |
| 1 cup (chopped) | 130 g | 100 kcal |
| 1 cup (diced) | 180 g | 139 kcal |
| 1 serving (large) | 200 g | 154 kcal |
| 1 piece (large) | 250 g | 193 kcal |
| 1 piece (extra large) | 300 g | 231 kcal |
Calculated from 77 calories per 100 g.
Frequently Asked Questions About Fresh Potatoes
How should fresh potatoes be stored?
Keep fresh potatoes in a cool, dark, well-ventilated place, away from moisture and direct sunlight. A breathable bag or basket works better than a sealed plastic bag. Wash them only just before cooking.
Are fresh potatoes the same as new potatoes?
Not always. “New potatoes” are harvested young, before they have fully matured, so they tend to have thin skins and moist flesh. “Fresh potatoes” can simply mean recently harvested potatoes, including mature ones.
Do you need to peel fresh potatoes?
No, peeling fresh potatoes is optional. Their skins are often thin, so scrub them under running water and cook them with the skin on. Peel them if the skin is damaged or your recipe calls for peeled potatoes.
Can you freeze fresh potatoes?
You can freeze fresh potatoes after cooking them, but freezing them raw often leaves them discolored or unpleasantly textured. Cook them first, let them cool, and store them in an airtight freezer-safe container.
Why do fresh potatoes turn green?
Fresh potatoes turn green when light triggers chlorophyll production in the skin. The color can signal increased glycoalkaloids, so discard potatoes that are extensively green; cooking does not reliably remove these compounds.
Can you eat fresh potatoes that have sprouted?
If a fresh potato is still firm and has only small sprouts, cut out the sprouts and the surrounding eyes before cooking. Discard it if it is extensively sprouted, shriveled, or soft, and never eat the sprouts.
Should fresh potatoes be washed before storing?
No, keep fresh potatoes unwashed until you are ready to cook them. Washing adds moisture that can encourage spoilage. If they have soil on them, brush off the loose dirt gently before putting them away.
How do you roast fresh potatoes?
Scrub fresh potatoes, dry them well, and cut any large ones so the pieces are similar in size. Toss with a little oil and seasoning, then roast until tender and browned, checking early because small potatoes may cook quickly.
How long do fresh potatoes last?
Freshly harvested potatoes generally keep for less time than mature potatoes because they have more moisture and thinner skins. Store them in a cool, dark, ventilated place and use them promptly, especially if they start to soften or develop blemishes.
How can you tell if fresh potatoes have gone bad?
Discard fresh potatoes that are moldy, leaking, have a rotten smell, or are very soft and deteriorating. Small surface blemishes can be cut away, but extensive damage or decay means the potato should not be used.
Fresh Potatoes Vitamins & Minerals
Vitamins
Vitamin C
29.55mg · 33% DV
B6
0.45mg · 26% DV
B1
0.12mg · 10% DV
B3
1.58mg · 10% DV
Minerals
Potassium ⭐
644mg · 19% DV
Copper
0.17mg · 19% DV
Manganese
0.22mg · 10% DV
Phosphorus
66mg · 9% DV
Sodium
9mg · 0% DV
Fresh Potatoes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh Potatoes
To burn the 116 calories in 1 piece (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Fresh Potatoes?
Fresh potatoes are potatoes harvested while still young, before their skins have fully thickened. Their thin skins and moist, tender flesh make them especially suited to boiling, roasting and salads. In Britain and elsewhere in Europe, new potatoes are often served warm with butter and herbs or cooled into a potato salad; they also work well alongside grilled fish, vegetables or a simple dip. Their mild, earthy flavour pairs easily with fresh herbs and tangy dressings.
They are mainly a source of carbohydrate, with some fibre, potassium and vitamin C. For a lighter preparation, boil or roast them rather than deep-frying, and scrub the skins well if you plan to leave them on.
How Nutritious Is Fresh Potatoes?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Fresh Potatoes Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Fresh Potatoes Contain Allergens?
No known major allergens
Which Diets Is Fresh Potatoes Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fresh Potatoes Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.