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USDA Nutrition Facts (varies by size, 100g base)

Calories & Macros in Potato

A starchy staple providing excellent complex carbohydrates. Whether your goal is keto, weight loss, or bodybuilding, here is the exact 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.

77 Calories per 100g
2g Protein
17.5g Carbs
0.1g Fat

Potato Micronutrients (100g)

  • Dietary Fiber 2.1 g
  • Total Sugars 0.8 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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