Calories in Potatoes, russet, flesh and skin, raw
Generic food Raw Vegetables
Potatoes, russet, flesh and skin, raw contains 79 kcal per 100 g. A typical serving of 1 Potato medium, 2-1/4" to 3-1/4" dia (213 g) provides about 168 kcal.
Roughly 89% of its calories come from carbohydrates, with 10% from protein and 0.9% from fat (estimated with general energy factors).
That is more energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 20% of the Daily Value for Vitamin B6 and 11% of the Daily Value for copper.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 79 kcal | |
| Total fat M | 0.08 g | 0.1% |
| Saturated fat ? | 0.026 g | 0.1% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 5 mg | 0.2% |
| Total carbohydrates C | 18.1 g | 7% |
| Dietary fiber M | 1.3 g | 5% |
| Total sugars M | 0.62 g | |
| Protein M | 2.1 g | 4% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C M | 5.7 mg | 6% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.01 mg | 0.1% |
| Vitamin K M | 1.8 µg | 2% |
| Thiamin (B1) M | 0.082 mg | 7% |
| Riboflavin (B2) M | 0.033 mg | 3% |
| Niacin (B3) M | 1 mg | 6% |
| Pantothenic acid (B5) M | 0.3 mg | 6% |
| Vitamin B6 M | 0.35 mg | 20% |
| Folate (B9) C | 14 µg | 4% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 12.6 mg | 2% |
| Calcium M | 13 mg | 1% |
| Iron M | 0.86 mg | 5% |
| Magnesium M | 23 mg | 5% |
| Phosphorus M | 55 mg | 4% |
| Potassium M | 417 mg | 9% |
| Zinc M | 0.29 mg | 3% |
| Copper M | 0.1 mg | 11% |
| Manganese M | 0.16 mg | 7% |
| Selenium M | 0.4 µg | 0.7% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 10%
- Carbohydrates 89%
- Fat 0.9%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein2.1 gabove the median for vegetables and vegetable products (median 2 g)
- Fiber1.3 gin the lowest quarter of vegetables and vegetable products (median 2.2 g)
- Sugars0.62 gin the lowest quarter of vegetables and vegetable products (median 2.3 g)
- Fat0.08 gin the lowest quarter of vegetables and vegetable products (median 0.3 g)
- Saturated fat0.026 gin the lowest quarter of vegetables and vegetable products (median 0.052 g)
- Sodium5 mgin the lowest quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal2.7 gprotein density, useful for comparing foods with different calorie levels
- Water78.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.002 g |
|---|---|
| Polyunsaturated fat ? | 0.043 g |
Sugars and starch (7)
| Starch M | 15.9 g |
|---|---|
| Sucrose M | 0.13 g |
| Glucose M | 0.25 g |
| Fructose M | 0.23 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.032 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0.001 g |
| SFA 12:0 ? | 0.003 g |
| SFA 14:0 ? | 0.001 g |
| SFA 16:0 ? | 0.016 g |
| SFA 18:0 ? | 0.004 g |
| MUFA 18:1 ? | 0.001 g |
| PUFA 18:3 ? | 0.01 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.001 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (10)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 5 µg |
| Retinol Z | 0 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta C | 0 µg |
| Tocopherol, beta M | 0 mg |
| Tocopherol, gamma M | 0 mg |
| Tocopherol, delta M | 0 mg |
Sterols (1)
| Phytosterols ? | 5 mg |
|---|
Other components (10)
| Water M | 78.6 g |
|---|---|
| Caffeine Z | 0 mg |
| Ash M | 1.1 g |
| Theobromine Z | 0 mg |
| Energy C | 332 kJ |
| Vitamin A, IU C | 1 IU |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 14 µg |
| Betaine M | 0.2 mg |
Other forms of Potatoes
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Ginger root, raw Raw | 80 | 1.8 g | 17.8 g | 0.75 g |
| Mountain yam, hawaii, raw Raw | 67 | 1.3 g | 16.3 g | 0.1 g |
| Yautia (tannier), raw Raw | 98 | 1.5 g | 23.6 g | 0.4 g |
| Arrowroot, raw Raw | 65 | 4.2 g | 13.4 g | 0.2 g |
| Seaweed, irishmoss, raw Raw | 49 | 1.5 g | 12.3 g | 0.16 g |
| Salsify, (vegetable oyster), raw Raw | 82 | 3.3 g | 18.6 g | 0.2 g |
| Sweet potato, raw Raw | 86 | 1.6 g | 20.1 g | 0.05 g |
| Corn, sweet, white, raw Raw | 86 | 3.2 g | 19 g | 1.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw potatoes?
100 g of raw potatoes has 79 kcal. 1 Potato medium, 2-1/4" to 3-1/4" dia (213 g): about 168 kcal. 0.5 cup, diced (75 g): about 59 kcal. 1 Potato small, 1-3/4" to 2-1/4" dia (170 g): about 134 kcal.
How much protein is in raw potatoes?
Raw potatoes contains 2.1 g of protein per 100 g (4% of the 50 g Daily Value), or 4.6 g in 1 Potato medium, 2-1/4" to 3-1/4" dia (213 g). About 10% of its calories come from protein. Compared with other vegetables and vegetable products, that is above the median (median 2 g).
How many carbs are in raw potatoes?
Raw potatoes has 18.1 g of total carbohydrates per 100 g, including 1.3 g of fiber and 0.62 g of sugars.
How much fat is in raw potatoes?
Raw potatoes contains 0.08 g of fat per 100 g, of which 0.026 g is saturated (0.1% of the Daily Value).
What vitamins and minerals does raw potatoes contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B6 (20% DV) and copper (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw potatoes?
100 g contains 5 mg of sodium, 0.2% of the 2,300 mg Daily Value.
Does potatoes have the same nutrition raw and cooked?
No. Per 100 g, potatoes, russet, flesh and skin, raw has 79 kcal, while potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil has 242 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 170027. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Source description: "Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)". Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.