Vegetable

White potatoes (flesh and skin, raw) Nutrition Facts

USDA description: Potatoes, white, flesh and skin, raw

Per 100 g, White potatoes (flesh and skin, raw) provides 69 calories. A typical portion, 1 medium (213 g), has 147 calories, 3.6 g protein, 33 g carbs and 0.2 g fat.

calories: 69
protein: 1.7 g
carbs: 16 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.

White potatoes (flesh and skin, raw): calories, protein, carbs, fat, fiber and sugars per serving
Serving	Calories	Protein	Carbs	Fat	Fiber	Sugars
100 g	693%	1.7 g3%	16 g6%	0.1 g<1%	2.4 g9%	1.2 g
1/2 cup, diced75 g	523%	1.3 g3%	12 g4%	0.1 g<1%	1.8 g6%	0.9 g
1 large3" to 4-1/4" dia. · 369 g	25513%	6.2 g12%	58 g21%	0.4 g<1%	8.9 g32%	4.2 g
1 medium2+-1/4" to 3-1/4" dia. · 213 g	1477%	3.6 g7%	33 g12%	0.2 g<1%	5.1 g18%	2.4 g
1 small1-3/4" to 2-1/4" dia. · 92 g	633%	1.5 g3%	14 g5%	0.1 g<1%	2.2 g8%	1.1 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
White potatoes (flesh and skin, raw) (this page)	69	1.7 g	16 g	0.1 g
White potatoes (flesh and skin, baked)	92	2.1 g	21 g	0.2 g

How White potatoes 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	1.7 g#69 of 123 vegetables	4.9 g#104 of 123 vegetables
Fiber	2.4 g#46 of 112 vegetables	7 g#85 of 112 vegetables
Potassium	407 mg#16 of 123 vegetables	1,180 mg#83 of 123 vegetables
Calcium	9 mg#112 of 123 vegetables	26 mg#114 of 123 vegetables
Iron	0.52 mg#81 of 123 vegetables	1.5 mg#111 of 123 vegetables
Magnesium	21 mg#49 of 122 vegetables	61 mg#103 of 122 vegetables
Vitamin C	9.1 mg#81 of 120 vegetables	26 mg#90 of 120 vegetables

Macronutrient Breakdown

10%

Protein

89%

Carbs

Fat

Compared with the median of vegetables

Per 100 g; median of the 122 vegetables with a value.

Calories: White potatoes: 69 kcal
median: 32 kcal
Protein: White potatoes: 1.7 g
median: 1.8 g
Carbs: White potatoes: 16 g
median: 6.9 g
Fat: White potatoes: 0.1 g
median: 0.3 g
Fiber: White potatoes: 2.4 g
median: 2.1 g

Vitamins and minerals

Nutrient	Per 100 g	%DV	Per 1 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	16 mg	1%	34 mg	1%
Vitamin D	0 µg	0%	0 µg	0%
Calcium	9 mg	1%	19 mg	1%
Iron	0.52 mg	3%	1.1 mg	6%
Potassium	407 mg	9%	867 mg	18%
Vitamin A (RAE)	0 µg	0%	0 µg	0%
Vitamin C	9.1 mg	10%	19 mg	22%
Vitamin E	0.01 mg	<1%	0.02 mg	<1%
Vitamin K	1.6 µg	1%	3.4 µg	3%
Thiamin (B1)	0.07 mg	6%	0.15 mg	13%
Riboflavin (B2)	0.03 mg	3%	0.07 mg	6%
Niacin (B3)	1.1 mg	7%	2.3 mg	14%
Vitamin B6	0.2 mg	12%	0.43 mg	25%
Folate (approx.)	18 µg	5%	38 µg	10%
Vitamin B12	0 µg	0%	0 µg	0%
Phosphorus	62 mg	5%	132 mg	11%
Magnesium	21 mg	5%	45 mg	11%
Zinc	0.29 mg	3%	0.62 mg	6%
Selenium	0.3 µg	1%	0.64 µg	1%
Copper	0.12 mg	13%	0.25 mg	27%
Manganese	0.14 mg	6%	0.31 mg	13%

Source: U.S. Department of Agriculture, FoodData Central, FDC ID 170028 (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.