Grains & Starches
Potato nutrition facts
A 1 undetermined potato medium (2-1/4" to 3-1/4" dia) (173 g) serving of potato provides 161 calories, 4 g protein, 37 g carbohydrate, and 0 g fat — about 10% of its calories from protein, 88% from carbohydrate, and 2% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
Vitamins & minerals
Per serving (173 g)
- Vitamin C
- 16.6 mg
- Vitamin A (RAE)
- 1.73 mcg
- Vitamin E
- 0.07 mg
- Vitamin K
- 3.46 mcg
- Thiamin (B1)
- 0.11 mg
- Riboflavin (B2)
- 0.08 mg
- Niacin (B3)
- 2.44 mg
- Vitamin B6
- 0.54 mg
- Folate (DFE)
- 48.4 mcg
- Magnesium
- 48.4 mg
- Phosphorus
- 121 mg
- Zinc
- 0.62 mg
- Copper
- 0.20 mg
- Manganese
- 0.38 mg
- Selenium
- 0.69 mcg
Nutrition highlights
Per 1 undetermined potato medium (2-1/4" to 3-1/4" dia) (173 g), potato is an excellent source of Vitamin B6, Copper, and Potassium and a good source of Vitamin C, Manganese, Niacin, Dietary Fiber, Folate, Magnesium, Iron, and Phosphorus.
% of the FDA Daily Value per 1 undetermined potato medium (2-1/4" to 3-1/4" dia) (173 g) serving.
Key metrics
Nutrient density
Per 100 kcal, potato delivers about 6% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More potassium than 90% of foods · 94% of grains & starches
- More vitamin C than 80% of foods · 94% of grains & starches
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest grains & starches to potato by nutrition (per 100 g), and how each differs.
Complete the protein
Plant proteins like potato are lower in some essential amino acids. Eating grains & starches together with legumes over the course of a day fills in the gaps for a more complete amino-acid profile — they don’t have to be in the same meal. Some protein-rich partners:
Questions
- How many calories are in potato?
- A 1 undetermined potato medium (2-1/4" to 3-1/4" dia) (173 g) serving of potato has about 161 calories. Per 100 g, it has 93 calories — a low calorie density.
- How much protein is in potato?
- Potato provides about 4 g of protein per 1 undetermined potato medium (2-1/4" to 3-1/4" dia) (173 g) serving.
- What are the macros in potato?
- Per serving, potato has roughly 4 g protein, 37 g carbohydrate, and 0 g fat. By calories, that is 10% protein, 88% carbohydrate, and 2% fat.
- Is potato high in protein?
- Potato has a protein density of about 2.7 g per 100 kcal, and 10% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in potato?
- Per 1 undetermined potato medium (2-1/4" to 3-1/4" dia) (173 g), potato is a notable source of Vitamin B6, Copper, Potassium, Vitamin C, Manganese, and Niacin. The label above lists the full micronutrient profile with % Daily Values.
Use it
More grains & starches
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 170111 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Potato Nutrition Facts.” https://www.nutrifactshub.com/foods/potato