Potato Calories & Nutritional Facts Calculator
Calculate accurate calories and complete nutritional information for potatoes, one of the world’s most important staple foods. Get detailed nutrition facts including protein, carbohydrates, vitamins, minerals, and fiber content for different potato varieties and cooking methods.
How Many Calories Are In Potatoes?
Potato Calories by Type and Cooking Method
The calorie content of potatoes varies significantly based on variety, size, and preparation method:
Raw Potatoes (per 100g):
• Russet Potato: 79 calories
• Red Potato: 70 calories
• White Potato: 77 calories
• Yellow Potato (Yukon Gold): 75 calories
• Purple Potato: 73 calories
• Sweet Potato: 86 calories
Cooked Potatoes (per 100g):
• Baked Potato: 93 calories
• Boiled Potato: 87 calories
• Mashed Potato (with butter): 113 calories
• French Fries: 365 calories
• Potato Chips: 536 calories
Research published in the American Journal of Potato Research
shows that potatoes are nutrient-dense foods providing essential vitamins, minerals, and fiber.
Track your daily calorie intake with our calories burned calculator
to maintain optimal energy balance.
Impact of Cooking Methods on Calories
Baking: Minimal calorie increase (5-10%) while preserving most nutrients
Boiling: Slight calorie decrease (5%) due to water content, some nutrient loss
Steaming: Best nutrient retention with minimal calorie change
Frying: Dramatic calorie increase (300-400%) due to oil absorption
Mashing: Calorie increase depends on added ingredients (butter, milk, cream)
Calculate your daily macronutrient requirements
to see how potatoes fit into your balanced diet plan.
Potato Nutrition Comparison Chart
| Potato Type | Calories (per 100g) | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) | Potassium (mg) | Vitamin C (mg) |
|---|---|---|---|---|---|---|---|
| Russet Potato | 79 | 2.1 | 17.5 | 0.1 | 2.3 | 425 | 19.7 |
| Red Potato | 70 | 1.9 | 15.9 | 0.1 | 2.2 | 407 | 21.0 |
| White Potato | 77 | 2.0 | 17.5 | 0.1 | 2.1 | 421 | 19.7 |
| Yellow Potato | 75 | 2.0 | 17.1 | 0.1 | 2.2 | 379 | 18.4 |
| Purple Potato | 73 | 2.2 | 16.8 | 0.1 | 2.5 | 448 | 22.5 |
| Sweet Potato | 86 | 1.6 | 20.1 | 0.1 | 3.0 | 337 | 2.4 |
Complete Nutritional Information for Potatoes
Macronutrient Profile
Potatoes are primarily composed of carbohydrates with moderate protein and minimal fat content:
Carbohydrates (per 100g):
• Total Carbs: 15-20g (varies by variety)
• Dietary Fiber: 2-3g (supports digestive health)
• Natural Sugars: 0.6-4.2g (lower in regular potatoes)
• Starch: 13-17g (complex carbohydrates for sustained energy)
Protein Quality:
Potatoes contain all essential amino acids, making them a complete protein source for vegetarians.
Research from Springer Nature
confirms that potato protein has a biological value of 90-100, comparable to egg protein.
Calculate your daily protein requirements
to optimize your nutrition plan.
Vitamin and Mineral Content
Key Vitamins (per 100g):
• Vitamin C: 19-23mg (21-26% daily value)
• Vitamin B6: 0.2-0.3mg (12-18% daily value)
• Folate: 15-18mcg (4-5% daily value)
• Niacin (B3): 1.0-1.2mg (6-8% daily value)
• Thiamine (B1): 0.07-0.09mg (6-8% daily value)
Essential Minerals (per 100g):
• Potassium: 379-448mg (8-10% daily value)
• Phosphorus: 44-59mg (4-6% daily value)
• Magnesium: 20-25mg (5-6% daily value)
• Iron: 0.6-0.9mg (3-5% daily value)
• Zinc: 0.3-0.4mg (3-4% daily value)
Studies published in ResearchGate
show that potatoes are among the most nutrient-dense vegetables per calorie. Monitor your overall health with our
BMI calculator.
Health Benefits of Potatoes
Cardiovascular Health Benefits
Potassium Power: Potatoes are one of the richest sources of potassium among vegetables,
providing 8-10% of daily needs per 100g. This essential mineral helps regulate blood pressure and supports
heart function. Research from the American Journal of Potato Research
demonstrates that adequate potassium intake can reduce stroke risk by up to 24%.
Heart-Healthy Compounds: Purple potatoes contain anthocyanins, powerful antioxidants that
may help reduce inflammation and support cardiovascular health. Studies show these compounds can help
lower blood pressure and improve arterial function.
Cholesterol-Free: Potatoes naturally contain no cholesterol and minimal saturated fat,
making them heart-friendly when prepared without excessive added fats. Plan your cardiovascular health with our
heart rate calculator.
Weight Management & Metabolic Health
Satiety Factor: Potatoes rank highest on the satiety index among common foods,
meaning they help you feel full longer per calorie consumed. This can support weight management
by reducing overall calorie intake throughout the day.
Resistant Starch: Cooled, cooked potatoes contain resistant starch, which acts like
fiber in the digestive system. This compound may help improve insulin sensitivity, support gut health,
and promote fat burning.
Metabolic Benefits: The B-vitamins in potatoes support energy metabolism and nervous
system function. Vitamin B6 is particularly important for protein metabolism and neurotransmitter synthesis.
Calculate your basal metabolic rate
to optimize your daily calorie intake.
Dietary Considerations and Uses
For Different Health Goals
Weight Loss: Choose baked, boiled, or steamed potatoes without added fats.
A medium baked potato (150g) provides only 140 calories while delivering substantial nutrition
and satiety. Pair with lean protein and vegetables for balanced meals.
Muscle Building: Potatoes provide quality carbohydrates for post-workout recovery
and muscle glycogen replenishment. The complete amino acid profile supports muscle protein synthesis
when combined with other protein sources.
Athletic Performance: The complex carbohydrates in potatoes provide sustained energy
for endurance activities. Many athletes use potatoes as a natural, easily digestible fuel source.
Track your progress with our workout planner.
Special Dietary Considerations
Gluten-Free: Potatoes are naturally gluten-free, making them an excellent
carbohydrate source for people with celiac disease or gluten sensitivity. They can replace
wheat-based foods in many recipes.
Diabetic-Friendly Preparation: While potatoes have a moderate glycemic index,
preparation method matters. Boiled and cooled potatoes have a lower glycemic impact than hot,
mashed potatoes. Pairing with protein and fiber helps moderate blood sugar response.
Low-Sodium: Fresh potatoes are naturally very low in sodium (4-6mg per 100g),
making them suitable for low-sodium diets. Monitor your cardiovascular health with our
heart rate calculator.
Cooking Methods and Nutritional Impact
Best Cooking Methods for Nutrition
Steaming: Preserves the most nutrients, especially water-soluble vitamins like
vitamin C and B-vitamins. Retains 90-95% of original vitamin content.
Baking with Skin: Maintains fiber content and most minerals. The skin contains
significant amounts of fiber, potassium, and antioxidants. Vitamin C retention: 80-85%.
Boiling: Some nutrient loss occurs as vitamins leach into cooking water.
Using the cooking water in soups or stews can help retain these nutrients. Vitamin C retention: 70-75%.
Microwaving: Quick cooking time helps preserve nutrients. Similar retention
to steaming for most vitamins and minerals.
Methods to Avoid for Health
Deep Frying: Dramatically increases calorie content (300-400% increase) and
may create harmful compounds like acrylamide. French fries and chips should be occasional treats.
Excessive Added Fats: Loading potatoes with butter, sour cream, cheese, and
bacon can turn a healthy food into a high-calorie, high-saturated fat meal.
High-Temperature Cooking: Roasting at very high temperatures or charring
can create potentially harmful compounds. Moderate temperatures (350-400°F) are preferable.
Plan your meals with our macro calculator.
Frequently Asked Questions
Are potatoes good for weight loss?
Yes, potatoes can support weight loss when prepared healthily. They rank highest on the satiety index, meaning they help you feel full longer per calorie consumed. A medium baked potato contains only 140 calories while providing substantial nutrition. The key is preparation method – avoid frying and excessive added fats. Use our calorie burn calculator to balance your energy intake and expenditure.
How many potatoes should I eat per day?
For most adults, 1-2 medium potatoes (150-300g total) per day can be part of a healthy diet. This provides 140-280 calories and significant amounts of potassium, vitamin C, and fiber. Active individuals or those with higher calorie needs may consume more. The key is balancing potatoes with other vegetables, proteins, and healthy fats. Calculate your specific needs with our macro calculator.
Are potatoes suitable for diabetics?
Potatoes can be included in diabetic meal plans with proper portion control and preparation. The glycemic index varies by variety and cooking method – boiled and cooled potatoes have a lower glycemic impact than hot, mashed potatoes. Pairing potatoes with protein, healthy fats, and fiber helps moderate blood sugar response. Always consult with healthcare providers for personalized dietary guidance.
What makes potatoes a healthy food choice?
Potatoes are nutrient-dense foods providing essential vitamins, minerals, and fiber at a relatively low calorie cost. They’re rich in potassium (more than bananas), vitamin C, and B-vitamins. The complete amino acid profile makes them valuable for vegetarians. Research from scientific journals confirms their role in healthy diets worldwide. Maintain overall health with our BMI calculator.
Potato Varieties and Their Unique Benefits
Specialty Potato Varieties
Purple Potatoes: Contain anthocyanins, powerful antioxidants that give them
their color. These compounds may help reduce inflammation and support brain health. Studies
suggest purple potatoes may have anti-cancer properties.
Sweet Potatoes: Higher in vitamin A (beta-carotene) and natural sugars.
Excellent source of antioxidants and may help regulate blood sugar better than regular potatoes
due to their fiber content and lower glycemic index.
Fingerling Potatoes: Often have higher concentrations of nutrients due to
their smaller size and thinner skin-to-flesh ratio. Rich in potassium and vitamin C.
Seasonal and Storage Considerations
Fresh vs. Stored: Newly harvested potatoes have higher vitamin C content,
which gradually decreases during storage. However, properly stored potatoes retain most
of their nutritional value for several months.
Storage Tips: Store potatoes in a cool, dark, well-ventilated place.
Avoid refrigeration as it can increase sugar content and affect taste. Don’t store with
onions as they can cause potatoes to sprout faster.
Green Potatoes: Avoid potatoes that have turned green, as this indicates
solanine production, which can be toxic in large amounts. Monitor your fitness goals with our
workout planner.
- Aljuraiban, G. S., Pertiwi, K., Stamler, J., Chan, Q., Geleijnse, J. M., Horn, L. V., Daviglus, M. L., Elliott, P., Oude Griep, L. M., & Group, I. R. (2020). Potato consumption, by preparation method and meal quality, with blood pressure and body mass index: The INTERMAP Study. Clinical Nutrition (Edinburgh, Scotland), 39(10), 3042.
- Burgos, G., Zum Felde, T., Andre, C., Kubow, S. (2020). The Potato and Its Contribution to the Human Diet and Health. In: Campos, H., Ortiz, O. (eds) The Potato Crop. Springer, Cham.
- Beals, Katherine. (2018). Potatoes, Nutrition and Health. American Journal of Potato Research. 96. 10.1007/s12230-018-09705-4.
- Raigond, Pinky. (2014). Nutritional value of potato..
