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Potato (medium) Calories
Good source of carbohydrates and potassium, contains fiber.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Potato (medium) (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 78 (high), so it raises blood sugar quickly.
Potato (medium) 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%
Potato (medium) 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 Potato (medium)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 116 kcal |
| 1 piece (extra small) | 75 g | 58 kcal |
| 100 g | 100 g | 77 kcal |
| 1 piece (small) | 100 g | 77 kcal |
| 1 cup (chopped) | 150 g | 116 kcal |
| 1 serving (medium) | 200 g | 154 kcal |
| 1 cup (diced) | 200 g | 154 kcal |
| 1 piece (large) | 250 g | 193 kcal |
| 1 serving (large) | 300 g | 231 kcal |
| 1 piece (extra large) | 350 g | 270 kcal |
Calculated from 77 calories per 100 g.
Frequently Asked Questions About Potato (medium)
How should you store a medium potato?
Store a medium potato in a cool, dark, dry, well-ventilated place, and keep it unwashed until you are ready to cook it. Avoid sealed plastic bags and damp conditions, which can encourage spoilage.
Is a green medium potato safe to eat?
No; discard a medium potato that is extensively green or tastes bitter. Green areas can contain elevated glycoalkaloids, which may cause illness. Do not try to make a strongly green or bitter potato safe just by peeling it.
Can you eat a medium potato with sprouts?
A firm medium potato with only tiny sprouts may be usable if you remove the sprouts and surrounding areas generously. Throw it away if it is extensively sprouted, shriveled, green, or bitter.
Can you eat the skin of a medium potato?
Yes, the skin of a medium potato is edible. Scrub it thoroughly under running water before cooking, and trim away damaged or green areas; discard the potato if it tastes bitter.
Which medium potato is best for mashed potatoes?
A starchy, floury potato makes fluffy mashed potatoes, while waxier potatoes tend to produce a denser, creamier mash. The names of suitable varieties differ by country, so choose a variety described as good for baking or mashing.
Can you freeze a medium potato?
Yes, you can freeze a medium potato after cooking it. Raw potatoes often develop an unpleasant texture after freezing. Cool cooked potato, seal it in a freezer-safe container, and expect the texture to soften after thawing.
Can you eat a medium potato raw?
It is better not to eat a medium potato raw. Its starch can be hard to digest and may cause stomach discomfort; never eat it raw if it is green, sprouted, or bitter.
Why does a medium potato turn brown after you cut it?
A medium potato can turn brown because enzymes react with oxygen on the cut surface. If you are not cooking it right away, keep the peeled or cut potato submerged in cold water, then drain and dry it before cooking.
How is a medium potato different from a sweet potato?
A medium potato and a sweet potato are different plants, not two varieties of the same vegetable. They differ in flavor and texture, so they are not always interchangeable in recipes; sweet potato is typically sweeter.
Can people with diabetes eat a medium potato?
Yes, people with diabetes can include a medium potato, but it can raise blood glucose. Pairing a planned portion with protein and fiber can help make a meal more balanced; ask your clinician or dietitian for advice tailored to your care plan.
Potato (medium) 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
Potato (medium) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Potato (medium)
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 Potato (medium)?
A medium potato is the edible underground tuber of the potato plant, originally domesticated in the Andes of South America and now grown around the world. It can be boiled, baked, mashed or fried, and is also used in soups, stews and salads. Its mild, earthy flavour suits both simple meals and more elaborate dishes.
In many places it is served as a filling side with meat, fish or vegetables; in the UK and elsewhere, chips and roast potatoes are familiar favourites. The flesh turns fluffy when baked or boiled and crisp when roasted or fried. Potatoes are mainly a source of carbohydrates, with some fibre and potassium. For a lighter plate, bake or boil one and pair it with vegetables or a protein-rich topping.
How Nutritious Is Potato (medium)?
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 Potato (medium) 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 Potato (medium) Contain Allergens?
No known major allergens
Which Diets Is Potato (medium) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Potato (medium) Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.