How many calories are in a potato?
A medium potato (213 g) has 164 calories. Per 100 grams, potato has 77 calories. A medium potato delivers about 37 g of carbohydrate, 4.4 g of protein, and 4.5 g of fiber, with almost no fat. Gram for gram it has more potassium than a banana.
Potato nutrition facts
| Nutrient | Per medium potato (213 g) | Per 100 g |
|---|---|---|
| Calories | 164 | 77 |
| Protein | 4.4 g | 2.1 g |
| Carbohydrate | 37.3 g | 17.5 g |
| Fiber | 4.5 g | 2.1 g |
| Sugar | 1.7 g | 0.8 g |
| Fat | 0.2 g | 0.1 g |
| Potassium | 905 mg | 425 mg |
| Vitamin C | 42 mg | 20 mg |
| Iron | 2 mg | 1 mg |
Values from Potatoes, flesh and skin, raw (USDA FoodData Central, FDC ID 170026). Figures vary with variety, ripeness, and preparation.
The calories you might not be counting
A plain medium potato is 164 calories and very filling, so the potato itself is rarely the problem. The toppings are. A tablespoon of butter adds 100 calories, a two-tablespoon pour of sour cream another 60, and a handful of shredded cheese about 110. A "loaded" baked potato with all three toppings plus bacon can cross 500 calories while the potato underneath is still 164. French fries are a different math entirely: deep frying absorbs oil and pushes a medium potato worth of fries past 365 calories. Mashed potatoes fold in butter, cream, and milk until the potato is the minority ingredient. Forkd logs the potato and each topping separately so the 164-calorie base stays visible.
Calories by size
USDA sizes range from small (170 g, about 131 calories) to large (369 g, about 284 calories). The medium at 213 g is the usual grocery reference. Russets tend to run large, while red and Yukon Gold varieties skew smaller. A cup of diced potato is 75 g (about 58 calories), which makes cubed potato in a soup or hash a much smaller portion than it looks.
| Size | Weight | Calories |
|---|---|---|
| Small (1-3/4" to 2-1/2" dia) | 170 g | 131 |
| Medium (2-1/4" to 3-1/4" dia) | 213 g | 164 |
| Large (3" to 4-1/4" dia) | 369 g | 284 |
| Cup, diced | 75 g | 58 |
Scanning a potato with Forkd catches the exact portion and the hidden extras this page just described, the oil, the dressing, the topping a photo alone would miss.
Potato calories: common questions
Is a potato good for weight loss?
Plain potatoes score high on satiety indexes, meaning they fill you up for very few calories. A medium baked potato at 164 calories with 4.5 g of fiber is a solid weight-loss food. The count rises with butter, sour cream, cheese, or frying.
How many calories are in a baked potato?
Baking a medium potato does not add calories on its own, so it stays around 164 plain. Toppings do the work: butter, sour cream, and cheese can push a loaded baked potato past 400.
How many calories are in french fries?
A medium serving of restaurant fries is roughly 365 to 400 calories because the oil absorbed during frying more than doubles the calorie density of the raw potato.
Are potatoes high in carbs?
A medium potato has about 37 g of carbohydrate, including 4.5 g of fiber. That is moderate for a whole food. The carbs are mostly complex starch, not sugar, so they digest more slowly than refined grains.
Keep going
Sources: Potatoes, flesh and skin, raw (USDA FoodData Central, FDC ID 170026). Reviewed against USDA FoodData Central reference portions.
This page is for general educational purposes only and is not medical advice, diagnosis, or treatment. Nutrition values are estimates sourced from USDA FoodData Central and may vary by variety, preparation, and portion. Always consult a qualified healthcare professional before making significant changes to your diet.