EatSeeNutrition information: raw potatoes
| Nutrient | Carbs 100 g | % RI* | Medium potato (130 g) |
|---|---|---|---|
| Energy | 77 kcal322 kJ | 4% | 100 kcal418 kJ |
| Fat | 0.1 g | 0% | 0.1 g |
| of which saturated fatty acids | 0 g | 0% | 0 g |
| Carbs | 15.4 g | 6% | 20 g |
| of which sugars | 0.8 g | 1% | 1 g |
| Fiber | 2.1 g | - | 2.7 g |
| Protein | 2.1 g | 4% | 2.7 g |
| Salt | 0.02 g | 0% | 0.03 g |
| Water | 79.3 g | - | 103.1 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in raw potatoes?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Small potato70 g | 54 kcal | 1.5 g | 10.8 g | 0.1 g |
| 100 g | 77 kcal | 2.1 g | 15.4 g | 0.1 g |
| Medium potato130 g | 100 kcal | 2.7 g | 20 g | 0.1 g |
| Large potato200 g | 154 kcal | 4.2 g | 30.8 g | 0.2 g |
Vitamins and minerals
Per 100 g, raw potatoes provide the most vitamin C (25% of the NRV), vitamin B6 (21%), and potassium (21%). We show nutrients that provide at least 2% of the NRV per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 425 mg | 21% |
| Magnesium | 23 mg | 6% |
| Phosphorus | 57 mg | 8% |
| Iron | 0.8 mg | 6% |
| Zinc | 0.3 mg | 3% |
| Vitamin C | 19.7 mg | 25% |
| Vitamin B1 (thiamin) | 0.08 mg | 7% |
| Vitamin B2 (riboflavin) | 0.03 mg | 2% |
| Vitamin B3 (niacin) | 1.1 mg | 7% |
| Vitamin B6 | 0.3 mg | 21% |
| Folate | 15 µg | 8% |
| Vitamin K | 2 µg | 3% |
Raw potatoes compared with other foods
Raw potatoes have more calories per 100 g than 79% of the vegetables in our chart. Here are foods in the vegetables category with similar calorie counts (kcal per 100 g):
- Raw beet43 kcal
- Cooked beet44 kcal
- Leek61 kcal
- Canned corn67 kcal
- Raw potatoes77 kcal
- Raw sweet potato86 kcal
- Boiled potatoes86 kcal
- Roasted sweet potato90 kcal
- Cooked corn96 kcal
Raw potatoes in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 1200 kcal diet - day 1: dill pickle soup with potatoes and chicken
- 1500 kcal meal plan - day 4: lentil soup with potatoes and marjoram
- 1800 kcal meal plan - day 5: oven-baked breaded pork chop with potatoes and beets
- 2500-kcal meal plan - day 1: split pea soup with smoked paprika
Recipes with this ingredient
- New potatoes with a fried egg and Polish cucumber salad (mizeria) - about 517 kcal per serving
- Potatoes with dill and cottage cheese - about 443 kcal per serving
- Baked pollock with potatoes and sauerkraut slaw – about 503 kcal per serving
- Roast pork loin with potatoes and red cabbage slaw — about 602 kcal per serving
- Dill pickle soup with potatoes and chicken - about 460 kcal per serving
- Tuna patties with potatoes and carrot salad - about 598 kcal per serving
Find more ideas in recipes with calories and macros.
FAQs
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Data source: USDA FoodData Central, SR28 database - “Potatoes, flesh and skin, raw” (NDB 11352). Polish names and servings: EatSee editorial team. Values are estimates and depend on variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we put together our calorie chart.
