VEGETABLE · per 100g edible portion
Potato
Nutrition facts for potato (raw) — measured values from USDA FoodData Central, standardized to a 100g basis.
Ranks in 8 of 8 tracked rankings
Energy
77kcal
per 100g
Per 1 potato medium (2-1/4" to 3-1/4" dia) (213 g): 164 kcal · 4.4 g protein · 37.3 g carbs · 0.2 g fat
Protein
2.1g
Carbs
17.5g
Fiber
2.1g
Fat
0.1g
Macronutrient mix
Share of calories from each macro (Atwater 4/4/9 kcal per g)
In context
Why potato stands out
Where potato sits among the 61 foods in the database, per nutrient — computed from measured values only.
High in
Nothing in the top tier for this food.
Source of
Nothing in the top tier for this food.
Low in
- Fat#59 · 0.1 g
Serving sizes
Household measures
| Measure | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 0.5 cup, diced | 75 g | 58 kcal | 1.5 g | 13.1 g | 0.1 g |
| 1 Potato small (1-3/4" to 2-1/2" dia) | 170 g | 131 kcal | 3.5 g | 29.7 g | 0.2 g |
| 1 Potato medium (2-1/4" to 3-1/4" dia) | 213 g | 164 kcal | 4.4 g | 37.3 g | 0.2 g |
| 1 Potato large (3" to 4-1/4" dia) | 369 g | 284 kcal | 7.6 g | 64.5 g | 0.3 g |
Measures from USDA food portion data; per-serving values are derived from the measured per-100g values.
Full profile
Nutrition facts per 100g
| Nutrient | Amount |
|---|---|
| Calories | 77 kcal |
| Protein | 2.05 g |
| Carbohydrates | 17.49 g |
| Fiber | 2.1 g |
| Sugar | 0.82 g |
| Fat | 0.09 g |
| Saturated Fat | 0.03 g |
| Calcium | 12 mg |
| Iron | 0.81 mg |
| Magnesium | 23 mg |
| Phosphorus | 57 mg |
| Potassium | 425 mg |
| Sodium | 6 mg |
| Zinc | 0.3 mg |
| Vitamin A | 0 µg |
| Vitamin C | 19.7 mg |
| Vitamin D | 0 µg |
| Vitamin E | 0.01 mg |
| Vitamin K | 2 µg |
| Vitamin B1 | 0.08 mg |
| Vitamin B2 | 0.03 mg |
| Vitamin B3 | 1.06 mg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0 µg |
| Folate | 15 µg |
Common questions
Potato FAQ
How many calories in 1 Potato medium (2-1/4" to 3-1/4" dia) of potato?
1 Potato medium (2-1/4" to 3-1/4" dia) of potato (213 g) provides about 164 kcal. Per 100 g, potato has 77 kcal.
How much protein in potato?
Potato contains 2.1 g of protein per 100 g — about 4.4 g per 1 potato medium (2-1/4" to 3-1/4" dia) (213 g).
Is potato high in fiber?
Potato has 2.1 g of fiber per 100 g and ranks #33 of 58 tracked foods for fiber.
Explore
Where potato ranks
Food graph
Nutritionally similar to potato
Computed from all 25 tracked nutrient profiles in the database — closest overall composition, not necessarily the same food family.
Keep exploring
Related vegetables
Data Provenance
USDA FoodData Central
SR Legacy
- Source
- USDA FoodData Central
- FDC ID
- 170026
- Basis
- 100 g edible portion
- Record type
- SR Legacy
- Retrieved
- November 10, 2026