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Potatoes Calories
Starchy vegetable, source of vitamin C, versatile
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Potatoes (150 g) has 116 calories. That works out to 77 calories per 100 g. It contains 25.5 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 Potatoes?
Potatoes originated in the Andes of South America and are now a staple in kitchens around the world. The edible tubers are usually cooked before eating, whether boiled, baked, mashed or fried, and they take on the flavour of the seasonings and sauces served with them.
Their mild taste and soft, sometimes floury texture make them easy to pair with vegetables, herbs, meat or fish. They appear in everything from home-cooked stews to chips and baked potatoes. Potatoes are mainly a source of carbohydrate, with some fibre and vitamin C, and are naturally very low in fat. For a lighter preparation, bake or boil them and add herbs or a modest amount of dressing instead of deep-frying.
Potatoes Nutrition Facts
Selected: 100 g
77
KCAL / 100G
Carbs
17g
· 6% DV
Protein
2g
· 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 88% · Protein 10% · Fat 2%
Potatoes Vitamins & Minerals
Vitamins
Vitamin C
19.7mg · 22% DV
B6
0.3mg · 18% DV
B1
0.08mg · 7% DV
B3
1.06mg · 7% DV
Minerals
Potassium ⭐
429mg · 13% DV
Phosphorus
57mg · 8% DV
Iron
1mg · 6% DV
Magnesium
23mg · 5% DV
How Nutritious Is 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.
Potatoes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Potatoes
To burn the 77 calories in 100 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.
Is 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 Potatoes Contain Allergens?
No known major allergens
Which Diets Is 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
Potatoes Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
Compare Potatoes
Foods Similar to Potatoes
Frequently Asked Questions About Potatoes
Are potatoes healthy to eat?
Yes, potatoes can be part of a healthy diet, especially when boiled or baked rather than deep-fried. They provide vitamin C and other nutrients; leave the skin on after scrubbing it well, and pair potatoes with vegetables or a protein source for a balanced meal.
Why do potatoes turn green, and are green potatoes safe to eat?
Potatoes turn green when exposed to light, and the green color can signal increased glycoalkaloids, including solanine. Cut away a small green area generously; discard potatoes that are extensively green or taste bitter rather than trying to cook the bitterness away.
Can you eat sprouted potatoes?
A firm potato with only small sprouts can be used if you cut out the sprouts and their eyes deeply. Discard potatoes that are soft, shriveled, or heavily sprouted; the sprouts and the areas around them can contain concentrated glycoalkaloids.
Should potatoes be stored in the refrigerator?
No, keep raw potatoes in a cool, dark, well-ventilated place instead. Refrigerator temperatures can turn some of their starch into sugars, which may affect flavor and cause potatoes to brown more during high-heat cooking.
Do potatoes cause weight gain?
Potatoes do not inherently cause weight gain; the overall pattern of eating matters. Boiled or baked potatoes are less energy-dense than fries because they absorb less added fat, while generous toppings and large portions can substantially change the meal.
Do potatoes raise blood sugar?
Yes, potato starch is digested into glucose and can raise blood sugar. A moderate serving eaten with vegetables, beans, or another protein source may make the meal’s effect less rapid; if you have diabetes, ask your clinician or dietitian about portions that suit your plan.
Can you freeze raw potatoes?
Freezing raw potatoes usually leaves them watery or grainy after thawing. For better results, partially cook them first, cool them promptly, and pack them airtight; blanching cut potatoes before freezing helps preserve their texture and color.
Can you eat potato skins?
Yes, potato skins are edible. Scrub potatoes thoroughly under running water to remove dirt, and cut away damaged areas; do not use potatoes that are moldy or extensively green. Keeping the skin on also gives cooked potatoes a firmer texture.
Should you soak potatoes before making fries?
Yes, soaking cut potatoes in cold water can rinse off some surface starch and help fries crisp. Drain and dry the pieces thoroughly before frying, since water on the surface makes oil splatter and prevents proper browning.
Why do cut potatoes turn brown?
Cut potatoes brown when their exposed surface reacts with oxygen; this is oxidation, not necessarily spoilage. If you are not cooking them right away, cover the pieces with cold water and refrigerate them briefly, then drain and dry them before cooking.
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Nutrition data compiled from USDA FoodData Central and scientific sources.