Calories in Potatoes: Nutrition Facts & Serving Sizes
Per 1 skin (38g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A plain potato contains just 58 calories per 100g, making it one of the most filling, low-calorie carb sources available. With 12.4g of carbs, 2.6g of protein, 2.5g of fiber, and nearly zero fat, potatoes are a clean energy food that supports performance and recovery without driving up calorie counts. Iron stands out at 3.2mg per 100g, which is high for a plant-based food and supports oxygen transport and energy production. Potassium comes in at 413mg per 100g, supporting muscle contraction and electrolyte balance. Vitamin C at 11.4mg and folate at 17mcg round out the nutritional profile. Potatoes get a bad reputation because of how they are often prepared (fried, loaded with butter and sour cream), but a plain baked or boiled potato is genuinely one of the most satiating foods per calorie on the satiety index, making it a smart choice for anyone managing body weight.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 skin (38g) | 22 | 1g | 4.7g | 0g | 1g |
| 100g | 58 | 2.6g | 12.4g | 0.1g | 2.5g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 58 | 3% |
| Protein | 2.6g | 5% |
| Total Fat | 0.1g | |
| Total Carbohydrates | 12.4g | 5% |
| Dietary Fiber | 2.5g | 9% |
| Sugars | 0g | |
| Sodium | 10mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 30mg | 2% |
| Iron | 3.2mg | 18% |
| Potassium | 413mg | 9% |
| Vitamin C | 11.4mg | 13% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 23mg | 5% |
| Phosphorus | 38mg | 3% |
| Zinc | 0.4mg | 4% |
| Selenium | 0.3mcg | 1% |
| Folate | 17mcg | 4% |
| Niacin (B3) | 1mg | 6% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Potatoes
Potatoes score exceptionally high on the satiety index, outranking most other carbohydrate sources including bread, pasta, and rice for fullness per calorie. At 58 calories per 100g, you can eat a large volume of potato and stay within a calorie target, which is why they are effective for body composition management when prepared without added fat.
Iron at 3.2mg per 100g is unusually high for a vegetable and contributes to hemoglobin synthesis and oxygen transport to working muscles. For those who do not eat red meat frequently, potatoes provide a meaningful non-heme iron contribution to daily intake.
Potassium at 413mg per 100g supports muscle contraction, fluid balance, and cardiovascular function. Getting adequate potassium helps reduce the risk of muscle cramps during training and supports recovery by restoring intracellular electrolyte balance after sweating.
Vitamin C at 11.4mg per 100g supports immune function, collagen synthesis for connective tissue repair, and enhances iron absorption from plant sources when eaten together. Folate at 17mcg supports DNA synthesis and red blood cell production.
The fiber content (2.5g per 100g) from resistant starch in cooled potatoes acts as a prebiotic, feeding beneficial gut bacteria. Research shows that resistant starch also improves insulin sensitivity, which supports nutrient partitioning toward muscle rather than fat storage.
Dietary Considerations
Potatoes are naturally vegan, vegetarian, gluten-free, and dairy-free, making them one of the most universally compatible whole foods. They are not suitable for strict keto diets due to their 12.4g of carbs per 100g, though they fit easily into low-calorie, low-fat, and high-volume eating strategies. For weight loss, plain boiled or baked potatoes are excellent because of their high satiety score and low calorie density. Avoid adding butter, sour cream, or cheese when cutting, as the toppings dramatically increase calorie density. A 200g plain potato provides only 116 calories with 5.2g protein and 5g fiber.
Daily Intake (100g)
100g of potato provides 3% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in a potato?
A plain potato contains 58 calories per 100g. Calorie counts vary significantly with preparation: a plain baked potato (150g) is about 87 calories, while french fries made from the same potato can exceed 450 calories per 100g.
Is potato good for weight loss?
Yes, plain potatoes are excellent for weight loss. At 58 calories per 100g with high fiber and satiety scores, they help you feel full without consuming many calories. The key is preparation: keep toppings minimal and avoid frying.
How much protein is in a potato?
A potato contains 2.6g of protein per 100g. While not a high-protein food, potatoes contain all essential amino acids in modest amounts and pair well with protein-rich foods to create complete meals.
Are potatoes gluten-free?
Yes, plain potatoes are naturally gluten-free. Be cautious with seasoned fries, chips, or packaged potato products, as these may contain gluten-containing additives or be processed in facilities with cross-contamination risk.
Are potatoes keto?
Potatoes are generally not suitable for strict keto diets at 12.4g of carbs per 100g. A single medium potato can contain 30g or more of carbs, exceeding a full day's carb limit on keto.
What is the difference in calories between a potato and sweet potato?
A plain potato has 58 calories per 100g while a sweet potato has 91 calories per 100g. Both are nutritious carb sources, but potatoes are lower in calories while sweet potatoes provide more vitamin A and a slightly higher sugar content.
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