How much protein is in a raw potato?

A raw potato has 2.1 g of protein per 100 g and 7.7 g per 1 Potato large (3" to 4-1/4" dia) (369 g). That is 2.7 g of protein per 100 kcal — essentially not a protein source.

Should potatoes and sweet potatoes be weighed raw or cooked?

Weigh it in whichever state you log it, and use the row that matches — this page is the raw row. Cooking does not change how many calories are there, only how many grams they are spread across: meat loses water in the pan and gets denser, grains and pasta absorb it and get lighter per gram.

All foods

Potatoes and sweet potatoesUSDA SR LegacyFDC 170026

Calories in a raw potato

USDA FoodData Central record for “Potatoes, flesh and skin, raw” — per 100 g, per every USDA serving size, and next to the other potatoes and sweet potatoes rows.

The short answer

A raw potato: 77 kcal per 100 g. 1 Potato large (3" to 4-1/4" dia) (369 g) is 284 kcal with 7.7 g of protein. Source: USDA FoodData Central record 170026, "Potatoes, flesh and skin, raw".

Per 100 g

Nutrient	Per 100 g	Share of energy
Energy	77 kcal	100%
Protein	2.1 g	11%
Fat	0.1 g	1%
Carbohydrate	17.5 g	88%

A raw potato is 77 kcal per 100 g in USDA FoodData Central (SR Legacy). Of that energy, about 11% comes from protein, 1% from fat and 88% from carbohydrate. That works out to 2.7 g of protein per 100 kcal — essentially not a protein source.

Per serving

The serving sizes USDA lists for this record, priced from the per-100 g figures above. Nothing here is rounded to a “portion” — the gram weight next to each label is what the calories are computed from.

Serving	Weight	Calories	Protein	Fat	Carbs
100 g	100 g	77	2.1 g	0.1 g	17.5 g
0.5 cup, diced	75 g	58	1.6 g	0.1 g	13.1 g
1 Potato large (3" to 4-1/4" dia)	369 g	284	7.7 g	0.4 g	64.6 g
1 Potato medium (2-1/4" to 3-1/4" dia)	213 g	164	4.5 g	0.2 g	37.3 g
1 Potato small (1-3/4" to 2-1/2" dia)	170 g	131	3.6 g	0.2 g	29.8 g

Compared with other potatoes and sweet potatoes

Food	kcal / 100 g	Protein / 100 g	Per serving
A raw potato	77	2.1 g	284 kcal · 1 Potato large (3" to 4-1/4" dia)
A baked potato with skin	93	2.5 g	278 kcal · 1 potato large
Boiled potatoes	86	1.7 g	258 kcal · 1 large (3" to 4-1/4" dia.)
A raw sweet potato	86	1.6 g	112 kcal · 1 sweetpotato, 5" long
A baked sweet potato	90	2 g	162 kcal · 1 large
Boiled sweet potato	76	1.4 g	115 kcal · 1 medium

The potatoes and sweet potatoes rows exist in more than one state because water moves during cooking: this is the raw row. Weigh the food in the state you log and pick the row that matches — the calories don’t change in the pan, the grams do. The mechanics are in cooked vs raw weights.

Other tables in vegetables and vegetable products

The same numbers for the foods this one usually shares a plate — or a shopping list — with.

Questions about a raw potato

How many calories are in a raw potato?: A raw potato: 77 kcal per 100 g. 1 Potato large (3" to 4-1/4" dia) (369 g) is 284 kcal with 7.7 g of protein. Source: USDA FoodData Central record 170026, "Potatoes, flesh and skin, raw".
How much protein is in a raw potato?: A raw potato has 2.1 g of protein per 100 g and 7.7 g per 1 Potato large (3" to 4-1/4" dia) (369 g). That is 2.7 g of protein per 100 kcal — essentially not a protein source.
Should potatoes and sweet potatoes be weighed raw or cooked?: Weigh it in whichever state you log it, and use the row that matches — this page is the raw row. Cooking does not change how many calories are there, only how many grams they are spread across: meat loses water in the pan and gets denser, grains and pasta absorb it and get lighter per gram.

How calorie.one logs it

Type “raw potato” into calorie.one and the app matches this exact record — “Potatoes, flesh and skin, raw” — estimates the grams, and shows the line with its USDA label. You correct the amount; the per-100 g figure is never guessed. That split between recognition and arithmetic is the whole methodology. For the numbers in context, read Calories in potatoes: raw, boiled and baked.