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
| Nutrient | Per 1 undetermined potato medium (2-1/4" to 3-1/4" dia) (173 g) | Per 100 g |
|---|---|---|
| Calories | 161 | 93 |
| Protein | 4 g | 3 g |
| Total carbohydrate | 37 g | 21 g |
| Total fat | 0 g | 0 g |
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
Photo by Townsend Walton on Unsplash
Selecting, storing & prepping potato
- Selecting
- Choose potatoes that feel firm with smooth skin — avoid any with green patches or sprouting eyes, both signs of age and, in the case of green skin, a bitter compound called solanine.
- Storing
- Keeps for weeks in a cool, dark, well-ventilated spot — not the refrigerator, where cold temperatures convert some of the starch to sugar and affect both flavor and how it browns when cooked.
- Prepping
- Soaking cut potatoes in cold water for 30 minutes before frying or roasting rinses away surface starch, which is why it helps them crisp up rather than stick together.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
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.
- What is the nutritional value of potato?
- Per 1 undetermined potato medium (2-1/4" to 3-1/4" dia) (173 g), potato has 161 calories, 4 g protein, 37 g carbohydrate, and 0 g fat, plus notable amounts of Vitamin B6, Copper, Potassium, Vitamin C, Manganese, and Niacin. See the full nutrition facts label above for every vitamin and mineral.
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://nutrifactshub.com/foods/potato