Calories in a Potato: Full Nutrition Breakdown
How many calories are in a potato? Size-by-size breakdown with full nutrition facts and FAQ.
Potatoes are one of the most widely consumed staple foods in the world. They are an excellent source of complex carbohydrates, potassium, vitamin C, and vitamin B6. Despite their reputation in low-carb diets, potatoes are naturally fat-free, cholesterol-free, and packed with essential nutrients when prepared without excess butter or oil. Here is a complete breakdown of potato nutrition by size.
Calories by size:
| Size | Weight | Calories | Carbs | Fiber | Protein | Potassium |
|---|---|---|---|---|---|---|
| Small | ~170 g | 130 kcal | 30 g | 3.6 g | 3.5 g | 738 mg |
| Medium | ~213 g | 163 kcal | 37 g | 4.5 g | 4.3 g | 926 mg |
| Large | ~299 g | 229 kcal | 52 g | 6.3 g | 6.1 g | 1,299 mg |
| Half (medium) | ~107 g | 82 kcal | 19 g | 2.3 g | 2.2 g | 463 mg |
Potatoes are also a good source of niacin, manganese, phosphorus, and contain resistant starch (especially when cooled after cooking) that acts as a prebiotic for gut health.
Frequently Asked Questions (FAQ)
How many calories are in a medium potato?
A medium russet potato weighing about 213 grams with the skin on contains approximately 163 calories. Nearly all of those calories come from carbohydrates — about 37 grams, including 4.5 grams of dietary fiber. Potatoes are naturally very low in fat, with less than 0.2 grams per serving.
Are potatoes healthy or fattening?
Plain potatoes are a nutritious and filling food. A medium potato provides more potassium than a banana and is rich in vitamin C and B6. Potatoes become calorie-dense only when fried or loaded with butter, cheese, and sour cream. Baked or boiled potatoes are a healthy, satisfying choice for most diets.
Do potatoes have a lot of carbs?
Yes, potatoes are a carbohydrate-rich food. A medium potato contains about 37 grams of carbs, making it a good energy source. However, potatoes also have a relatively high glycemic index, especially when baked. Eating them with protein, fat, or fiber can help moderate the blood sugar response.
Are potato skins nutritious?
Potato skins are very nutritious and should not be discarded. The skin of a medium potato contains about half of the total fiber, along with significant amounts of iron, potassium, and B vitamins. Eating potatoes with the skin on maximizes their nutritional value and helps slow digestion.
How much potassium is in a potato?
A medium potato provides about 926 mg of potassium, which is roughly 20% of the daily recommended intake and more than twice the amount found in a medium banana. Potassium is essential for maintaining healthy blood pressure, proper muscle function, and fluid balance in the body.
How many calories are in a medium potato?
Are potatoes healthy or fattening?
Do potatoes have a lot of carbs?
Are potato skins nutritious?
How much potassium is in a potato?
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