1 piece (medium) of Potato (Raw) (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.

What is Potato (Raw)?

A raw potato is the firm, starchy tuber of a plant originally domesticated in the Andes and now grown around the world. Its mild, earthy flavour is usually a starting point rather than the finished dish: potatoes are generally cooked before eating, whether boiled, baked, roasted or fried.

Across English-speaking kitchens, they appear in everything from mash and soups to salads and oven chips, with the skin often left on after a good scrub. Potatoes are mostly a source of carbohydrate, with some fibre, potassium and vitamin C. For a lighter preparation, boil or roast them with a little oil and herbs instead of deep-frying.

Potato (Raw) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

17.5g

· 6% DV

Protein

· 4% DV

Fat

0.1g

· 0% DV

Fiber

2.2g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 89% · Protein 10% · Fat 1%

Potato (Raw) Vitamins & Minerals

Vitamins

Vitamin C

19.7mg · 22% DV

0.3mg · 18% DV

0.08mg · 7% DV

1.05mg · 7% DV

Minerals

Potassium ⭐

429mg · 13% DV

Phosphorus

44mg · 6% DV

Magnesium

23mg · 5% DV

Calcium

10mg · 1% DV

How Nutritious Is Potato (Raw)?

Nutrient density

High

60/ 100

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

46/ 100

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.

Potato (Raw) Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Potato (Raw)

To burn the 77 calories in 100 g:

🚶

19min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

10min

Cycling

🏊

9min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Potato (Raw) 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 (Raw) Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Potato (Raw) 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 (Raw) Fat Profile

SATURATED

0.03g

MONOUNSATURATED

POLYUNSATURATED

0.01g

⚖️

Omega 6:3 ratio 1:1

Below the ideal 4:1 — a good omega balance.

Compare Potato (Raw)

🥔vs🍅

Potato (Raw) vs Tomato59 kcal more per 100 g

→🥔vs🥗

Potato (Raw) vs Mixed Green Salad59 kcal more per 100 g

→🥔vs🫑

Potato (Raw) vs Red Pepper46 kcal more per 100 g

→🥔vs🥄

Potato (Raw) vs Boiled Beetroot33 kcal more per 100 g

→

Foods Similar to Potato (Raw)

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Potato (Raw)

Can you eat raw potatoes?

Yes, a small amount of raw potato is edible, but it is harder to digest than cooked potato and may cause bloating or stomach discomfort. Cooking softens the potato’s starch and makes it easier for most people to digest.

Are raw potatoes poisonous?

Ordinary fresh raw potatoes are not automatically poisonous, but green, heavily sprouted, bitter, or damaged potatoes can contain more glycoalkaloids. Avoid eating those; cooking does not reliably make a badly green or bitter potato safe.

Why are raw potatoes hard to digest?

Raw potatoes contain starch granules that are difficult for people to digest, which can lead to gas or discomfort. Heating the potato changes its starch structure, so boiled, baked, or roasted potatoes are generally easier to digest.

Can you drink raw potato juice?

There is no reliable evidence that raw potato juice treats a health condition. Juice made from green, sprouted, or bitter potatoes may contain harmful compounds, so drinking it as a home remedy is not a safe or proven treatment.

Are raw potatoes good for you?

Raw potatoes provide nutrients, but eating them raw is not a better way to get those nutrients than eating them cooked. Their starch is harder to digest raw, and cooking makes the potato easier to eat and digest.

How should you store raw potatoes?

Keep raw potatoes in a cool, dark, dry, well-ventilated place, such as a pantry. Avoid washing them before storage, since dampness encourages spoilage; remove any potatoes that become soft, moldy, or foul-smelling.

Can you eat raw potato skin?

Yes, the skin of a sound raw potato is edible after you scrub it well under running water. Peel away green or damaged areas, and discard potatoes that are very green, badly sprouted, moldy, or bitter.

Can you freeze raw potatoes?

You can freeze raw potatoes, but they often turn discolored or develop an unpleasant texture after thawing. For better results, cut them into pieces, briefly blanch them, cool them, and then freeze them.

Why does a cut raw potato turn brown?

A cut raw potato turns brown when its exposed surface reacts with oxygen; this is enzymatic browning, not proof that it has spoiled. Cook it promptly, or keep the cut pieces briefly in cold water to slow the color change.

Should you wash raw potatoes before storing them?

No, leave raw potatoes unwashed until you are ready to prepare them. Moisture on stored potatoes can encourage mold and spoilage; brush off loose dirt while storing, then scrub them under running water before cutting or cooking.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026