How many calories are in a potato?

A medium baked potato (213g) has 161 calories. Per 100g, potatoes are 77 calories - quite low. A small potato has 130 cal, large has 284 cal. French fries are 312 cal/100g - almost 4x more due to oil.

Are potatoes good for weight loss?

Plain potatoes support weight loss - they're the most filling food per calorie in studies. At 77 cal/100g with 2.1g fiber, they're satisfying. Problems come from frying or adding butter/sour cream.

What nutrients are in potatoes?

Potatoes provide 926mg potassium (20% DV - more than bananas!), 42mg vitamin C (47% DV), and 4.3g protein per medium potato. They also contain B6, magnesium, and fiber (4.5g with skin).

Are potatoes keto-friendly?

Potatoes are not keto-friendly with 32.1g net carbs per medium potato (36.6g carbs - 4.5g fiber). Even a small serving exceeds daily keto limits. Try mashed cauliflower as a low-carb substitute.

Are potatoes healthy or unhealthy?

Plain potatoes are healthy - low calorie, high potassium, good fiber. The bad reputation comes from how they're prepared (fried) and topped (butter, sour cream). Baked or boiled potatoes are nutritious whole foods.

Are potatoes healthier than rice?

Both are nutritious. Potatoes have more potassium (926mg vs 35mg/serving), vitamin C, and fiber. Potatoes are lower in calories by weight (77 vs 130 per 100g of cooked white rice). Both fit a healthy diet.

Do potatoes spike blood sugar?

Potatoes have a high glycemic index (78-111 depending on type). Waxy potatoes (red, fingerling) have lower GI than russets. Cooking then cooling creates resistant starch which lowers GI. Pair with protein.

Which potato is healthiest?

Sweet potatoes have more vitamin A; white potatoes have more potassium. Red and purple potatoes have more antioxidants. All are healthy - variety is best. Avoid green potatoes (contain solanine toxin).

Are potato skins healthy?

Yes, potato skins contain most of the fiber and many nutrients. A medium potato with skin has 4.5g fiber; without skin only 2.3g. The skin also has iron, potassium, and B vitamins. Always eat the skin.

How should I store potatoes?

Store potatoes in a cool, dark, dry place (45-50°F ideal). Don't refrigerate - cold converts starch to sugar. Keep away from onions (they speed spoilage). Properly stored potatoes last 2-3 months.

All Foods

Calories in Potato

USDA Verified · FDC 170026 · Jan 2026

161 calories

per medium potato (2.5" diameter) (213g)

Protein

17.2g

Carbs

0.1g

Fat

2.1g

Fiber

Per 100g raw

Serving Sizes & Calories

Serving Size	Weight	Calories
Small potato (2" diameter)	170g	130 cal
Medium potato (2.5" diameter)Standard	213g	161 cal
Large potato (3" diameter)	369g	284 cal
1 cup diced, baked	156g	118 cal
1 cup mashed (with milk)	210g	174 cal
100g	100g	77 cal