Potato calories & macros
77 calories per 100 g · 133 calories per 1 medium (173 g). Potato (raw, flesh and skin).
The plain potato is unfairly maligned. A medium one is about 133 calories, nearly fat-free, and ranks among the most satiating foods ever tested per calorie. What turns potatoes into a diet problem is preparation — frying and loading with butter — not the potato itself. Baked or boiled with the skin, it is a genuinely filling staple.
Full nutrition facts
| Nutrient | Per 100 g | Per 1 medium (173 g) |
|---|---|---|
| Calories | 77 | 133 |
| Protein | 2 g | 3.5 g |
| Carbohydrate | 17.5 g | 30.3 g |
| Fat | 0.1 g | 0.2 g |
| Fiber | 2.1 g | 3.6 g |
| Sugar | 0.8 g | 1.4 g |
Source: USDA FoodData Central #170026 (Potatoes, russet, raw, with skin). Values are for the edible portion and vary with variety, ripeness, and preparation.
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Put potato in context
- Work out your daily budget with the TDEE calculator or plan a cut with the calorie-deficit calculator.
- Logging feels like a chore? How to count calories without weighing food.
- Paying for barcode scanning elsewhere? Apps that still scan for free — or see how Cibo compares to Cronometer and MacroFactor.
Frequently asked
How many calories in a potato?
A medium russet potato (173 g) has about 133 calories, 3.6 g of fiber, and almost no fat when baked or boiled plain.
Are potatoes good for weight loss?
Plain potatoes are surprisingly good for it — they are one of the most filling foods per calorie. The problem is added fat from frying, not the potato.