Calories in Potatoes,
Potato Nutrition

Nutritional Benefits and Calories in Potatoes: Raw, Boiled, Mashed, Baked or Jacket Potato, Potato Chips and French Fries

How many calories in a Potato? See below, the Potato calories for the different serving sizes. We provide you with the Potato nutrition facts and the health benefits of Potato to help you to lose weight and eat a healthy diet.

The humble Potato, considered by many of us as essential in our diet. There are so many varieties and ways that we cook them but are they good for us?

They are full of vitamin C, high in potassium and B6, and if you eat the skin as well, full of fiber. They are also high in carbohydrates given their high starch content. So if you do eat the skin, it will make you feel full quicker and you will use more energy when digesting the food. Fiber is thought to be good at protecting you against colon cancer. Other potato benefits: Vitamin B6 helps with the regeneration of our cells.

Interestingly in the United Kingdom, the National Health Service which recommends five portions of fruit and vegetables daily, does not include the Potato. Also the potato is high on the GI Index.

Below are several calorie and nutrition tables allowing your to compare the many ways this vegetable can be prepared and cooked. Compare the nutrition and calories in potatoes with the calories in other vegetable varieties.

All of our calorie and nutrition data is provided by the US Department of Agriculture.

Raw Potato Calories
Boiled Potato Calories
Baked Potato Calories
Mashed Potato Calories
French Fries Calories
Potato Chips Calories
Potato Nutrition Facts

Enjoy losing weight with Potato diet recipes below

Calories in Potatoes, Raw:

Potatoes, Flesh and Skin, Raw

Refuse: 0%
Scientific Name: Solanum tuberosum

Serving Size	White Potatoes, Calories per Serving	Red Potatoes, Calories per Serving	Russet Potatoes, Calories per Serving
100 grams	69 kcal (288 kJ)	70 kcal (295 kJ)	79 kcal (332 kJ)
Calories in a Large Potato: 1 potato large (3 to 4-1/4" dia), 369 grams	255 kcal (1063 kJ)	258 kcal (1089 kJ)	292 kcal (1225 kJ)
Calories in a Medium Potato: 1 potato medium (2-1/4" to 3-1/4" dia), 213 grams	147 kcal (613 kJ)	149 kcal (628 kJ)	168 kcal (707 kJ)
1 potato small (1-3/4" to 2-1/4" dia, raw), 170 grams	117 kcal (490 kJ)	119 kcal (502 kJ)	134 kcal (564 kJ)
0.5 cup, diced, 75 grams	52 kcal (216 kJ)	52 kcal (221 kJ)	59 kcal (249 kJ)

Calories in Potatoes, Boiled:

Calories in Potatoes, Boiled, Cooked in Skin, Flesh, With and Without Salt

Refuse: 9% (Skins and eyes)

Serving Size	Calories per Serving
100 grams	87 kcal (364 kJ)
0.5 cup, 78 grams	68 kcal (284 kJ)
Calories in a Boiled Potato: 1 potato (2-1/2" dia, sphere), 136 grams	118 kcal (495 kJ)

Potatoes, Boiled, Cooked Without Skin, Flesh, With and Without Salt

Refuse: 0%

Serving Size	Calories per Serving
100 grams	86 kcal (360 kJ)
1 large (3" to 4-1/4" dia), 300 grams	258 kcal (1080 kJ)
1 medium (2-1/4" to 2-1/4" dia), 167 grams	144 kcal (601 kJ)
1 small (1-3/4" to 2-1/2" dia), 125 grams	108 kcal (450 kJ)
0.5 cup, 78 grams	67 kcal (281 kJ)

Calories in Potatoes, Baked:

Calories in Potatoes, Flesh and Skin, Baked

Refuse: 0%

Serving Size	White Potato, Calories per Serving	Red Potato, Calories per Serving	Russet Potato, Calories per Serving
100 grams	94 kcal (393 kJ)	89 kcal (372 kJ)	97 kcal (408 kJ)
Calories in a Large Baked Potato: 1 potato large (3" to 4-1/4" dia), 299 grams	281 kcal (1175 kJ)	266 kcal (1112 kJ)	290 kcal (1220 kJ)
Calories in a Medium Baked Potato: 1 potato medium (2-1/4" to 3-1/4" dia), 173 grams	130 kcal (542 kJ)	154 kcal (644 kJ)	168 kcal (706 kJ)
Calories in a Small Baked Potato: 1 potato small (1-3/4" to 2-1/2" dia), 138 grams	139 kcal (542 kJ)	123 kcal (513 kJ)	134 kcal (563 kJ)

Calories in Potatoes, Mashed:

Refuse: 0%

Serving Size	*Potatoes, mashed, home-prepared, whole milk added (calories per serving)**	Potatoes, mashed, home-prepared, whole milk and butter added (calories per serving)**
100 grams	83 kcal (348 kJ)	113 kcal (471 kJ)
1 cup, 210 grams	174 kcal (731 kJ)	237 kcal (989 kJ)

Footnotes:
* Recipe: Potatoes, 84%; whole milk, 15%; and salt, 1%.
** Recipe: Potatoes, 80%; whole milk, 14%; butter, 5%; and salt, 1%.

Calories in French Fries:

Refuse: 0%

Serving Size	Calories in Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated, (calories per serving)	Calories in Potatoes, french fried, all types, salt not added in processing, frozen, as purchased
100 grams	164 kcal (266 kJ)	150 kcal (628 kJ)
10 strips, 50 grams	82 kcal (344 kJ)	-
1 package (9 oz), yields 198 grams	325 kcal (1362 kJ)	-
10 strips, 65 grams	82 kcal (344 kJ)	98 kcal (408 kJ)
1 package (9 oz), yields 255 grams	82 kcal (344 kJ)	382 kcal (1601 kJ)

Calories in Potato Chips:

Snack, Potato Chips

Refuse: 0%

Serving Size	Calories per Serving
Potato chips, plain, salted, 1 bag (8 oz), 227 grams	1230 kcal (5146 kJ)
Potato chips, plain, unsalted, 1 bag (8 oz), 227 grams	1217 kcal (5092 kJ)
Barbecue flavor, 1 bag (7 oz), 198 grams	972 kcal (4067 kJ)
Cheese flavor, 1 bag (6 oz), 170 grams	843 kcal (3528 kJ)
Sour cream and onion flavor, 1 bag (7 oz), 198 grams	1051 kcal (4400 kJ)
Reduced fat, 1 bag (6 oz), 170 grams	801 kcal (3351 kJ)
fat free, salted, 1 bag (8 oz), 227 grams	860 kcal (3600 kJ)

Potato Nutrition Facts


Nutritional value per 100 g (3.5 oz)
Proximates:
Nutrients	Potatoes, white, flesh and skin, raw	Potatoes, white, flesh and skin, baked	Potatoes, mashed, home-prepared, whole milk and butter added**	Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated
Water	81.58 g	75.43 g	75.61 g	62.48 g
Energy	288 kJ (69 kcal)	393 kJ (94 kcal)	471 kJ (113 kcal)	688 kJ (164 kcal)
Carbohydrates	15.71 g	21.08 g	16.81 g	27.74 g
Protein	1.68 g	2.10 g	1.86 g	2.66 g
Total Fat:	0.10 g	0.15 g	4.22 g	5.22 g
saturated fat	0.026 g	0.022 g	2.613 g	1.029 g
monounsaturated fat	0.002 g	0.002 g	1.070 g	3.237 g
polyunsaturated fat	0.043 g	0.037 g	0.199 g	0.321 g
Cholesterol	0 mg	0 mg	11 mg	0 mg
Minerals:
Calcium, Ca	9 mg (1 %)	10 mg (1%)	24 mg (2%)	12 mg (1%)
Iron, Fe	0.52 mg (3 %)	0.64 mg (4%)	0.26 mg (1.4%)	0.74 mg (4%)
Magnesium, Mg	21 mg (5 %)	27 mg (7%)	18 mg (5%)	26 mg (7%)
Phosphorus, P	62 mg (6 %)	75 mg (8%)	45 mg (5%)	97 mg (11%)
Potassium, K	407 mg (8 %)	544 mg (12%)	284 mg (6%)	451 mg (10%)
Sodium, Na	16 mg (1 %)	7 mg (0.3%)	317 mg (14%)	388 mg (17%)
Zinc, Zn	0.29 mg (2 %)	0.35 mg (2%)	0.27 mg (2%)	0.38 mg (3%)
Copper, Cu	0.116 mg (6 %)	0.127 mg (6%)	0.138 mg (7%)	0.135 mg (7%)
Manganese, Mn	0.145 mg (7 %)	0.189 mg (9%)	0.114 mg (6%)	0.210 mg (11%)
Selenium, Se	0.3 mcg (0.4 %)	0.5 mcg (0.7%)	0.8 mcg (1%)	0.2 mcg (0%)
Vitamins:
Vitamin C	19.7 mg (33 %)	12.6 mg (21%)	6 mg (10%)	13.3 mg (22%)
Thiamine (Vit. B1)	0.071 mg (5 %)	0.048 mg (3%)	0.086 mg (6%)	0.128 mg (9%)
Riboflavin (Vit. B2)	0.034 mg (2 %)	0.043 mg (3%)	0.041 mg (2%)	0.031 mg (1.5%)
Niacin (Vit. B3)	1.066 mg (5 %)	1.528 mg (8%)	1.072 mg (5%)	2.218 mg (10%)
Pantothenic acid (B5)	0.281 mg (3 %)	0.383 mg (4%)	0.468 mg (5%)	0.522 mg (6%)
Vitamin B6	0.203 mg (10 %)	0.211 mg (11%)	0.222 mg (11%)	0.184 mg (9%)
Folate (Vit. B9)	18 mcg (5 %)	38 mcg (10%)	8 mcg (2%)	28 mg (7%)
Vitamin A	8 IU (0.2 %)	10 IU (0.2%)	138 IU (3%)	5 IU (0%)
Vitamin K	1.6 mcg (2 %)	2.7 mcg (3%)	2.0 mcg (3%)	2.5 mcg (4%)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.

Source: USDA National Nutrient Database for Standard Reference
Author: Lana Soko

Potato Recipes

Smoked Salmon and Potato Frittata Recipe

This is one of my favorite frittata recipes. It is very tasty, will keep you full for a long time and quick and easy to prepare for breakfast, lunch or even dinner. There are 320 calories per serving. The recipe is high in protein, potassium, copper, niacin, phosphorus, vitamins B-12, B-6 and C.