Vegetable

Potato (flesh and skin, raw) Nutrition Facts

USDA description: Potatoes, flesh and skin, raw

Per 100 g, Potato (flesh and skin, raw) provides 77 calories. A typical portion, 1 Potato medium (213 g), has 164 calories, 4.4 g protein, 37 g carbs and 0.2 g fat.

calories: 77
protein: 2.1 g
carbs: 17 g
fat: 0.1 g

Per 100 g.

Calories and macros per serving

Serving weights are USDA's own for this record; each value is the per-100 g amount scaled to that weight. % = share of the FDA Daily Value.

Potato (flesh and skin, raw): calories, protein, carbs, fat, fiber and sugars per serving
Serving	Calories	Protein	Carbs	Fat	Fiber	Sugars
100 g	774%	2.1 g4%	17 g6%	0.1 g<1%	2.1 g8%	0.8 g
1/2 cup, diced75 g	583%	1.5 g3%	13 g5%	0.1 g<1%	1.6 g6%	0.6 g
1 Potato large3" to 4-1/4" dia · 369 g	28414%	7.6 g15%	65 g23%	0.3 g<1%	7.7 g28%	3 g
1 Potato medium2-1/4" to 3-1/4" dia · 213 g	1648%	4.4 g9%	37 g14%	0.2 g<1%	4.5 g16%	1.7 g
1 Potato small1-3/4" to 2-1/2" dia · 170 g	1317%	3.5 g7%	30 g11%	0.2 g<1%	3.6 g13%	1.4 g

Calories in kcal. n/r = not reported for this food.

Raw, cooked and other forms

Cooking changes water content, so values per 100 g shift. Each row is its own USDA record.

Form (per 100 g)	Calories	Protein	Carbs	Fat
Potato (flesh and skin, raw) (this page)	77	2.1 g	17 g	0.1 g
Potatoes (baked, flesh and skin, with salt)	93	2.5 g	21 g	0.1 g
Potatoes (baked, flesh and skin, without salt)	93	2.5 g	21 g	0.1 g

How Potato ranks among vegetables

Rank 1 = the most of that nutrient among the vegetables on CalorieExplorer. Per 200 kcal shows nutrient density: how much you get for the same calories.

Nutrient	Per 100 g	Per 200 kcal
Protein	2.1 g#51 of 126 vegetables	5.3 g#97 of 126 vegetables
Fiber	2.1 g#60 of 115 vegetables	5.5 g#97 of 115 vegetables
Potassium	425 mg#13 of 126 vegetables	1,104 mg#87 of 126 vegetables
Calcium	12 mg#104 of 126 vegetables	31 mg#112 of 126 vegetables
Iron	0.81 mg#53 of 126 vegetables	2.1 mg#102 of 126 vegetables
Magnesium	23 mg#43 of 125 vegetables	60 mg#107 of 125 vegetables
Vitamin C	20 mg#47 of 123 vegetables	51 mg#69 of 123 vegetables

Macronutrient Breakdown

10%

Protein

89%

Carbs

Fat

Compared with the median of vegetables

Per 100 g; median of the 125 vegetables with a value.

Calories: Potato: 77 kcal
median: 33 kcal
Protein: Potato: 2.1 g
median: 1.8 g
Carbs: Potato: 17 g
median: 7 g
Fat: Potato: 0.1 g
median: 0.3 g
Fiber: Potato: 2.1 g
median: 2.3 g

Vitamins and minerals

Nutrient	Per 100 g	%DV	Per 1 Potato medium (213 g)	%DV
Saturated fat	0 g	<1%	0.1 g	<1%
Trans fat	0 g	no DV	0 g	no DV
Cholesterol	0 mg	0%	0 mg	0%
Sodium	6 mg	<1%	13 mg	1%
Vitamin D	0 µg	0%	0 µg	0%
Calcium	12 mg	1%	26 mg	2%
Iron	0.81 mg	5%	1.7 mg	10%
Potassium	425 mg	9%	905 mg	19%
Vitamin A (RAE)	0 µg	0%	0 µg	0%
Vitamin C	20 mg	22%	42 mg	47%
Vitamin E	0.01 mg	<1%	0.02 mg	<1%
Vitamin K	2 µg	2%	4.3 µg	4%
Thiamin (B1)	0.08 mg	7%	0.17 mg	14%
Riboflavin (B2)	0.03 mg	2%	0.07 mg	5%
Niacin (B3)	1.1 mg	7%	2.3 mg	14%
Vitamin B6	0.3 mg	18%	0.63 mg	37%
Folate (approx.)	15 µg	4%	32 µg	8%
Vitamin B12	0 µg	0%	0 µg	0%
Phosphorus	57 mg	5%	121 mg	10%
Magnesium	23 mg	5%	49 mg	12%
Zinc	0.3 mg	3%	0.64 mg	6%
Selenium	0.4 µg	1%	0.85 µg	2%
Copper	0.11 mg	12%	0.23 mg	26%
Manganese	0.15 mg	7%	0.33 mg	14%

Source: U.S. Department of Agriculture, FoodData Central, FDC ID 170026 (SR Legacy, April 2018 final release). Values per 100 g as published in that record, imported 2026-03-13; serving weights from the same record, retrieved 2026-10-13.

% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. Ranks compare the foods of the same category on this site. How we calculate.

Last updated 2026-10-13. Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.