Vegetables · Veg
Potato calories & nutrition
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Quick answer
Potato, 1 medium potato (≈150 g): about 105 kcal, 2.3 g protein, 22.3 g carbs and 0.3 g fat. Per 100 g (raw potato, peeled): 70 kcal and 1.5 g protein.
Potato is a starchy vegetable that's actually moderate in calories. Frying, butter and cream are what make potato dishes heavy.
Nutrition per serving
Choose a serving size. Values are for raw potato, peeled.
1 medium potato (≈150 g)
105kcal
2.3 g protein · 22.3 g carbs · 0.3 g fat
| Calories | 105 kcal |
|---|---|
| Protein | 2.3 g |
| Carbohydrates | 22.3 g |
| Fat | 0.3 g |
| Fibre | 2.6 g |
Nutrition per 100 g
For raw potato, peeled.
| Calories | 70 kcal |
|---|---|
| Protein | 1.5 g |
| Carbohydrates | 14.9 g |
| Fat | 0.2 g |
| Fibre | 1.7 g |
| Calcium | 10 mg |
| Iron | 0.6 mg |
Is potato good for your goals?
Weight loss
Potato fits a weight-loss diet in measured portions (1 medium potato (≈150 g): about 105 kcal). Total daily calories matter more than any single food.
Muscle building
Not a significant protein source (2.2 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.
- Boiled or roasted potato has far fewer calories than the same amount fried.
- Aloo sabzi made with a teaspoon of oil is a reasonable side; aloo paratha with butter is not light.
- Count potato as a carb portion alongside rice or roti, not as a vegetable serving.
Potato vs sweet potato
| Nutrient | Potato | Sweet Potato |
|---|---|---|
| Calories | 70 kcal | 109 kcal |
| Protein | 1.5 g | 1.3 g |
| Carbs | 14.9 g | 24.3 g |
| Fat | 0.2 g | 0.3 g |
| Fibre | 1.7 g | 4 g |
| Protein per 100 kcal | 2.2 g | 1.2 g |
Frequently asked questions
Answers calculated from IFCT 2017 values. Educational information only.
Potato, 1 medium potato (≈150 g): about 105 kcal, with 2.3 g protein, 22.3 g carbohydrate and 0.3 g fat.
Potato, 1 small potato (≈80 g): about 56 kcal, with 1.2 g protein, 11.9 g carbohydrate and 0.2 g fat.
100 g of raw potato, peeled has about 1.5 g protein and 70 kcal — roughly 2.2 g of protein per 100 kcal.
Potato fits a weight-loss diet in measured portions (1 medium potato (≈150 g): about 105 kcal). Total daily calories matter more than any single food.
Not a significant protein source (2.2 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.
Source & method
Values per 100 g are from the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition, Hyderabad), food code F006 “Potato, brown skin, big”. Serving values are calculated from those figures; serving weights are typical household measures.
Last updated . Values vary with variety, brand and cooking. Not medical advice — nutrition disclaimer.