Calories in Potato, white, flesh and skin, raw
Generic food Raw Vegetables
Potato, white, flesh and skin, raw contains 69 kcal per 100 g. A typical serving of 1 medium, 2+-1/4" to 3-1/4" dia. (213 g) provides about 147 kcal.
Roughly 89% of its calories come from carbohydrates, with 10% from protein and 1% 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 13% of the Daily Value for copper, 12% of the Daily Value for Vitamin B6 and 10% of the Daily Value for Vitamin C.
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 | 69 kcal | |
| Total fat M | 0.1 g | 0.1% |
| Saturated fat ? | 0.026 g | 0.1% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 16 mg | 0.7% |
| Total carbohydrates C | 15.7 g | 6% |
| Dietary fiber M | 2.4 g | 9% |
| Total sugars ? | 1.2 g | |
| Protein M | 1.7 g | 3% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C M | 9.1 mg | 10% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 0.01 mg | 0.1% |
| Vitamin K M | 1.6 µg | 1% |
| Thiamin (B1) M | 0.071 mg | 6% |
| Riboflavin (B2) M | 0.034 mg | 3% |
| Niacin (B3) M | 1.1 mg | 7% |
| Pantothenic acid (B5) M | 0.28 mg | 6% |
| Vitamin B6 M | 0.2 mg | 12% |
| Folate (B9) C | 18 µg | 5% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 11 mg | 2% |
| Calcium M | 9 mg | 0.7% |
| Iron M | 0.52 mg | 3% |
| Magnesium M | 21 mg | 5% |
| Phosphorus M | 62 mg | 5% |
| Potassium M | 407 mg | 9% |
| Zinc M | 0.29 mg | 3% |
| Copper M | 0.12 mg | 13% |
| Manganese M | 0.15 mg | 6% |
| Selenium M | 0.3 µg | 0.5% |
% 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 1%
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
- Protein1.7 gbelow the median for vegetables and vegetable products (median 2 g)
- Fiber2.4 gabove the median for vegetables and vegetable products (median 2.2 g)
- Sugars1.2 gbelow the median for vegetables and vegetable products (median 2.3 g)
- Fat0.1 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)
- Sodium16 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal2.4 gprotein density, useful for comparing foods with different calorie levels
- Water81.6 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 I | 13.5 g |
|---|---|
| Sucrose M | 0.28 g |
| Glucose M | 0.53 g |
| Fructose M | 0.34 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan M | 0.017 g |
|---|---|
| Threonine M | 0.055 g |
| Isoleucine M | 0.054 g |
| Leucine M | 0.08 g |
| Lysine M | 0.087 g |
| Methionine M | 0.026 g |
| Cystine M | 0.02 g |
| Phenylalanine M | 0.066 g |
| Tyrosine M | 0.039 g |
| Valine M | 0.084 g |
| Arginine M | 0.082 g |
| Histidine M | 0.028 g |
| Alanine M | 0.051 g |
| Aspartic acid M | 0.39 g |
| Glutamic acid M | 0.29 g |
| Glycine M | 0.046 g |
| Proline M | 0.051 g |
| Serine M | 0.061 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 | 5 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 13 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 I | 0 mg |
| Tocopherol, gamma I | 0 mg |
| Tocopherol, delta I | 0 mg |
Other components (11)
| Water M | 81.6 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 0.94 g |
| Theobromine Z | 0 mg |
| Energy C | 288 kJ |
| Vitamin A, IU C | 8 IU |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 18 µg |
| Betaine M | 0.2 mg |
Other forms of Potato
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 |
|---|---|---|---|---|
| Mountain yam, hawaii, raw Raw | 67 | 1.3 g | 16.3 g | 0.1 g |
| Ginger root, raw Raw | 80 | 1.8 g | 17.8 g | 0.75 g |
| Burdock root, raw Raw | 72 | 1.5 g | 17.3 g | 0.15 g |
| Squash, winter, butternut, raw Raw | 45 | 1 g | 11.7 g | 0.1 g |
| Seaweed, irishmoss, raw Raw | 49 | 1.5 g | 12.3 g | 0.16 g |
| Sweet potato, raw Raw | 86 | 1.6 g | 20.1 g | 0.05 g |
| Salsify, (vegetable oyster), raw Raw | 82 | 3.3 g | 18.6 g | 0.2 g |
| Leeks, (bulb and lower leaf-portion), raw Raw | 61 | 1.5 g | 14.2 g | 0.3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Compare: Potato, white, flesh and skin, raw vs Sweet potato, raw
Frequently asked questions
How many calories are in raw potato?
100 g of raw potato has 69 kcal. 1 medium, 2+-1/4" to 3-1/4" dia. (213 g): about 147 kcal. 0.5 cup, diced (75 g): about 52 kcal. 1 small, 1-3/4" to 2-1/4" dia. (92 g): about 63 kcal.
How much protein is in raw potato?
Raw potato contains 1.7 g of protein per 100 g (3% of the 50 g Daily Value), or 3.6 g in 1 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 below the median (median 2 g).
How many carbs are in raw potato?
Raw potato has 15.7 g of total carbohydrates per 100 g, including 2.4 g of fiber and 1.2 g of sugars.
How much fat is in raw potato?
Raw potato contains 0.1 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 potato contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (13% DV), Vitamin B6 (12% DV) and Vitamin C (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw potato?
100 g contains 16 mg of sodium, 0.7% of the 2,300 mg Daily Value.
Does potato have the same nutrition raw and cooked?
No. Per 100 g, potato, white, flesh and skin, raw has 69 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 170028. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Source description: "Potatoes, white, flesh and skin, raw". Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.