Calories in a raw potato.
77 kcal per 100 g.
Potatoes, flesh and skin, raw · SR Legacy (2018-04) · USDA FDC 170026
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 77 kcal | 77 kcal |
| Protein | 2.05 g | 2.05 g |
| Carbohydrates | 17.5 g | 17.5 g |
| Fat | 0.09 g | 0.09 g |
| Fibre | 2.1 g | 2.1 g |
| Sugars | 0.82 g | 0.82 g |
| Saturated fat | 0.03 g | 0.03 g |
| Sodium | 6 mg | 6 mg |
| Salt (calculated from sodium) | 0.02 g | 0.02 g |
| Vitamin A (RAE) | 0 ug | 0 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.01 mg | 0.01 mg |
| Vitamin K (phylloquinone) | 2 ug | 2 ug |
| Vitamin C | 19.7 mg | 19.7 mg |
| Thiamin | 0.08 mg | 0.08 mg |
| Riboflavin | 0.03 mg | 0.03 mg |
| Niacin | 1.06 mg | 1.06 mg |
| Vitamin B6 | 0.3 mg | 0.3 mg |
| Folate, total | 15 ug | 15 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 425 mg | 425 mg |
| Calcium | 12 mg | 12 mg |
| Phosphorus | 57 mg | 57 mg |
| Magnesium | 23 mg | 23 mg |
| Iron | 0.81 mg | 0.81 mg |
| Zinc | 0.3 mg | 0.3 mg |
| Selenium | 0.4 ug | 0.4 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.11 mg | 0.11 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
A raw potato is 77 kcal per 100 g, the lowest figure in this family, and almost pure starch and water — 0.1 g of fat. Boiling takes it to 86 per 100 g and baking to 93, both by water loss rather than by anything gained. Everything a potato is famous for happens afterwards: roasting fat, butter, cream, or a fryer, none of which are in any of these rows.
Logging this food
USDA's sizes are worth knowing because potatoes vary so much: a large one is 369 g and 284 kcal, a medium 213 g and 164, a small 170 g and 131. Half a cup diced is 75 g and 58. Weigh raw and use this row, or weigh cooked and use the boiled or baked one — a potato loses about a fifth of its weight in the oven.
Swaps and alternatives
A raw sweet potato is 86 kcal per 100 g, slightly above this. Neither is a high-calorie food; the cooking method is what separates a 164 kcal medium potato from a portion of chips. Boiled and cooled potato also develops resistant starch, which is a reason to make potato salad rather than to avoid potatoes.