Potato: Calories, Nutrition Facts, and Health Benefits (2026)

A medium potato (173 g) contains 133 calories, 3.5 g of protein, and 30.3 g of carbohydrates. It also provides 3.6 g of fiber and 34.1 mg of vitamin C, contributing to 38% of the daily value. With a glycemic index of about 78, it has a moderate impact on blood sugar levels.

This page explores the nutritional profile of potatoes, detailing their health benefits and how they compare to other vegetables. It covers essential nutrients, caloric content, and their effects on common dietary goals.

Potato Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for a medium potato, highlighting key nutrients and their contributions to daily values.

Values are for 1 medium potato (173 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	133	77	7%
Protein	3.5 g	2.0 g	7%
Carbohydrates	30.3 g	17.5 g	11%
Fiber	3.6 g	2.1 g	13%
Sugar	1.4 g	0.8 g	-
Fat	0.2 g	0.1 g	0%
Vitamin C	34.1 mg	19.7 mg	38%
Potassium	735 mg	425 mg	16%
Vitamin B6	0.52 mg	0.30 mg	31%
Magnesium	40 mg	23 mg	9%

About 89% of potato calories come from carbohydrates, 10% from protein and 1% from fat.

Potato by Health Goal

Here, we assess how potatoes rate against common dietary goals, providing insights for various nutritional needs.

Goal	Rating	Why
Weight loss	Fair	133 calories per serving with 3.6 g fiber for fullness
Blood sugar / diabetes	Fair	Glycemic load of about 21 per serving
Immunity	Good	Provides 34.1 mg vitamin C (38% DV)
Digestion	Good	3.6 g fiber per serving supports regularity
Heart health	Excellent	Potassium (735 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (3.5 g); best as a vitamin-rich choice, not a protein source

Potato and Blood Sugar

Glycemic index: 78. Glycemic load: 21 per serving.

Potato has a glycemic index of about 78 and a glycemic load of around 21 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Potato Compares to Other Vegetables

The comparison table illustrates how potatoes stack up against other vegetables in terms of calories and nutrients.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Potato	77	0.8	2.1	19.7
Sweet Potato	86	4.2	3.0	2.4
Parsnip	75	4.8	4.9	17.0
Corn	86	6.3	2.0	6.8

Potato Myths, Checked

Potatoes are fattening , Misleading. A plain medium potato is about 160 calories; toppings and frying add the calories.

Potatoes have no nutrients , False. A potato has potassium, vitamin C and fiber, especially with the skin.

How to Track Potato

Vegetable portions and cooking method both change the numbers, so the same potato can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log potato accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in a medium potato?

A medium potato contains 133 calories. This makes it a relatively low-calorie food option, especially when prepared without added fats.

Is potato good for weight loss?

Potatoes can be part of a weight loss diet when consumed in moderation. They are filling due to their fiber content, which can help control hunger.

Can people with diabetes eat potato?

People with diabetes can eat potatoes, but portion control is important. The glycemic index of potatoes is about 78, indicating a moderate impact on blood sugar.

How much potassium is in potato?

A medium potato provides 735 mg of potassium, which is beneficial for heart health and muscle function.

Is potato high in sugar?

Potatoes contain 1.4 g of sugar, which is relatively low. They are not considered high in sugar compared to many other foods.

Are potatoes fattening?

Potatoes are not inherently fattening; weight gain occurs when consumed in excess. They can be part of a balanced diet.

Key Takeaways

• A medium potato provides 133 calories.
• It contains 3.6 g of fiber, promoting digestive health.
• Potatoes offer 34.1 mg of vitamin C, contributing to immune function.
• They are a good source of potassium, with 735 mg per serving.
• The glycemic index of potatoes is about 78, indicating moderate blood sugar impact.
• Potatoes are low in fat, with only 0.2 g per medium serving.