A starchy staple providing excellent complex carbohydrates. Whether your goal is keto, weight loss, or bodybuilding, here is the full nutritional breakdown you need to hit your macronutrient goals.
💡 Serving Size Guide
A standard serving of 1 medium weighs approximately 213g.
That means one serving contains 164 calories,
4.3g of protein,
and 37.3g of carbs.
77Calories per 100g
2gProtein
17.5gCarbs
0.1gFat
Calories in any amount of Potato
Weigh your portion and type it in. Values scale from the 100g figures above.
164 kcal ·
4.3g protein ·
37.3g carbs ·
0.2g fat
Potato calories and macros by amount
Amount
Calories
Protein
Carbs
Fat
1 oz
22 kcal
0.6g
5g
0g
50 g
39 kcal
1g
8.8g
0.1g
100 g
77 kcal
2g
17.5g
0.1g
1 serving: 1 medium (213 g)
164 kcal
4.3g
37.3g
0.2g
150 g
116 kcal
3g
26.3g
0.2g
200 g
154 kcal
4g
35g
0.2g
250 g
193 kcal
5g
43.8g
0.3g
300 g
231 kcal
6g
52.5g
0.3g
500 g
385 kcal
10g
87.5g
0.5g
1 lb
349 kcal
9.1g
79.4g
0.5g
Potato Micronutrients (100g)
Dietary Fiber2.1 g
Total Sugars0.8 g
Net Carbs (Total Carbs - Fiber)15.4 g
Frequently Asked Questions
Is Potato good for weight loss?
With 77 calories per 100g, Potato can absolutely be part of a healthy diet.
Because it contains 2.1g of dietary fiber and 2g of protein, it helps regulate
satiety. Weight loss ultimately depends on your overall daily caloric deficit (TDEE).
Can I eat Potato on a Keto Diet?
The ketogenic diet requires you to monitor your Net Carbs. A 100g serving of Potato has
15.4g of net carbs (17.5g total minus 2.1g fiber).
You should consume this sparingly or avoid it to stay in ketosis.
Does Potato have high protein?
Providing 2g of protein per 100g, Potato is lower in protein. You may want to pair it with higher-protein foods to hit your macro targets.
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