Potato Calories Per 100g: Exact Numbers by Type & Preparation

100g of raw potato contains approximately 70 calories (67-77 range depending on variety), with 17g carbohydrates, 2.1g fiber, and 2.0g protein. This foundational nutritional information helps health-conscious eaters make informed dietary choices without unnecessary restrictions.

Understanding potato nutrition is essential for meal planning, whether you're managing weight, tracking macros, or simply making healthier food choices. Potatoes often get unfairly labeled as "unhealthy," but their actual nutritional profile tells a more nuanced story. Let's explore exactly what you're getting when you include this versatile vegetable in your diet.

Raw Potato Nutrition: The Baseline Facts

Before cooking transforms their structure, raw potatoes provide a consistent nutritional foundation. The USDA FoodData Central database confirms that 100g of raw potato delivers:

Nutrient	Amount per 100g	% Daily Value*
Calories	70 kcal	3.5%
Carbohydrates	17g	6%
Dietary Fiber	2.1g	7%
Protein	2.0g	4%
Vitamin C	19.7mg	22%
Potassium	421mg	9%

*Based on a 2,000 calorie diet. Values may vary slightly by potato variety.

How Potato Varieties Affect Calorie Content

Not all potatoes are nutritionally identical. While the calorie difference between varieties remains relatively small, understanding these variations helps you make precise dietary choices:

• Russet potatoes: 72 calories per 100g raw - slightly higher starch content makes them ideal for baking
• Yukon Gold: 70 calories per 100g raw - buttery texture with balanced starch-to-moisture ratio
• Red potatoes: 70 calories per 100g raw - waxy texture with slightly more vitamin C
• Sweet potatoes: 86 calories per 100g raw - higher in natural sugars and beta-carotene (not technically the same species)

According to research published in the Journal of Food Composition and Analysis, these minor differences stem from varying starch structures and moisture content between cultivars. The nutritional variance between common white potato varieties rarely exceeds 5%.

Cooking Methods: How Preparation Changes Calorie Density

The way you prepare potatoes dramatically impacts their final nutritional profile. This context boundary is crucial for accurate dietary tracking:

Preparation Method	Calories per 100g	Key Nutritional Changes
Raw	70	Baseline nutrition
Boiled (with skin)	87	Water absorption increases weight but not calories
Baked	93	Water loss concentrates nutrients and calories
Mashed (no additions)	100	Water content varies based on preparation
French fries	312	Absorbs significant oil during frying
Roasted (with 1 tsp oil)	120	Oil addition increases calories proportionally

This data from the USDA FoodData Central demonstrates why preparation method matters more than the potato itself when managing calorie intake. The same 100g raw potato can range from 70 to over 300 calories depending on how it's cooked.

Practical Portion Guidance for Real-World Eating

Understanding serving sizes puts these numbers into practical context. Common potato portions and their approximate calorie counts include:

• Small potato (130g raw): 91 calories
• Medium potato (150g raw): 105 calories
• Large potato (200g raw): 140 calories
• 1/2 cup mashed potatoes: 100 calories
• 1 cup french fries: 365 calories

Registered dietitians consistently emphasize that potatoes can be part of balanced eating patterns when prepared healthily. The Harvard T.H. Chan School of Public Health notes that potatoes provide valuable potassium and vitamin C while being naturally fat-free. The key is preparation method and what you serve them with.

Smart Strategies for Including Potatoes in Healthy Eating

Instead of eliminating potatoes, use these evidence-based approaches to enjoy them while managing calorie intake:

1. Cook and cool potatoes before eating to increase resistant starch content by up to 50%, which has metabolic benefits according to research in Nutrition Bulletin
2. Always eat the skin for added fiber - it contains nearly half the potato's total fiber content
3. Pair with protein and vegetables to balance blood sugar response
4. Choose baking or boiling over frying to maintain reasonable calorie density
5. Use healthy fats sparingly - one teaspoon of olive oil adds 40 calories

These practical techniques transform potatoes from a potential diet pitfall into a nutrient-rich component of balanced meals. The historical context is interesting too - potatoes have been a staple food for Andean civilizations for over 8,000 years, providing reliable nutrition across diverse cultures long before modern diet trends emerged.

Comparing Potatoes to Other Common Starches

Understanding how potatoes stack up against alternative starch sources helps with informed meal planning:

Food (100g cooked)	Calories	Carbohydrates	Fiber
Potato (boiled)	87	20g	2.2g
White rice	130	28g	0.6g
Quinoa	120	21g	2.8g
Whole wheat pasta	124	25g	3.2g
Sweet potato	86	20g	3.0g

This comparison shows potatoes actually have fewer calories than many alternative starches while providing comparable or better fiber content. The misconception about potatoes being "high calorie" typically stems from preparation methods rather than the vegetable itself.

Addressing Common Misconceptions About Potato Nutrition

Several persistent myths cloud potato nutrition understanding:

• Myth: Potatoes are high glycemic and should be avoided
  Reality: While potatoes do have a higher glycemic index, eating them with protein, fat, or fiber significantly reduces the blood sugar impact
• Myth: Sweet potatoes are always healthier than white potatoes
  Reality: Both offer unique nutritional benefits - white potatoes provide more potassium while sweet potatoes offer more vitamin A
• Myth: Potatoes cause weight gain
  Reality: No single food causes weight gain - it's about overall dietary patterns and portion sizes

The Academy of Nutrition and Dietetics emphasizes that potatoes fit well within healthy eating patterns when prepared appropriately. Their naturally low sodium, fat-free composition, and rich potassium content make them valuable for blood pressure management.

Your Practical Potato Planning Guide

Here's how to apply this information to your daily eating:

• For weight management: Stick to 150g portions of boiled or baked potatoes (about 100-140 calories)
• For athletic performance: Include 200g portions as quality carbohydrate source before endurance activities
• For blood sugar control: Always pair with protein and vegetables, and consider cooling potatoes after cooking
• For maximum nutrition: Eat with skin and pair with vitamin C-rich foods to enhance iron absorption

Remember that potatoes offer more than just carbohydrates - they're a good source of vitamin C, potassium, and B vitamins that many people lack in their diets. When prepared thoughtfully, they contribute valuable nutrients without excessive calories.

Do potatoes have more calories when cooked?

Cooking method affects calorie density. Boiling increases water content, making 100g of cooked potato slightly higher in calories (87 vs 70) than raw due to water absorption. Baking concentrates nutrients as water evaporates, raising calories to about 93 per 100g. Frying dramatically increases calories to around 312 per 100g due to oil absorption.

Are potato skins high in calories?

Potato skins themselves aren't high in calories - they contain about the same calorie density as the flesh. However, eating the skin adds fiber and nutrients without significantly increasing calorie count. A 100g potato with skin has approximately the same 70 calories as one without, but provides nearly double the fiber content.

How many calories in a medium baked potato?

A medium baked potato (about 150g) contains approximately 140 calories when baked with skin and no added fats. This provides 26g carbohydrates, 3g fiber, 3g protein, and significant amounts of potassium and vitamin C. Adding one tablespoon of butter increases the calorie count by about 100 calories.

Are potatoes good for weight loss?

Potatoes can be part of a weight loss plan when prepared healthily. Their high water and fiber content promotes fullness. Research published in the International Journal of Obesity found boiled potatoes had the highest satiety index of any food tested. For weight management, focus on preparation method (baking or boiling instead of frying) and portion control (150g portions).

Do different potato varieties have different calorie counts?

Most white potato varieties have very similar calorie counts - typically 70-77 calories per 100g raw. Russets average 72 calories, Yukon Golds 70, and red potatoes 70 per 100g. Sweet potatoes, while often compared, are a different species with about 86 calories per 100g raw due to higher natural sugar content. The nutritional differences between common white potato varieties rarely exceed 5%.