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Calories in Potatoes, microwaved, cooked in skin, flesh, without salt

Generic food Cooked Vegetables

Potatoes, microwaved, cooked in skin, flesh, without salt contains 100 kcal per 100 g. A typical serving of 1 potato, 2-1/3" x 4-3/4" (156 g) provides about 156 kcal.

Roughly 91% of its calories come from carbohydrates, with 8% 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 26% of the Daily Value for copper, 19% of the Daily Value for Vitamin B6 and 17% of the Daily Value for Vitamin C.

These values are for the cooked food. Raw and other preparations have their own values, listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

100kcal per 100 g
2.1 gprotein
23.3 gcarbohydrates
0.1 gfat
156kcal in 1 potato, 2-1/3" x 4-3/4" (156 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 100 kcal
Total fat ? 0.1 g 0.1%
Saturated fat ? 0.026 g 0.1%
Trans fat Z 0 g
Cholesterol Z 0 mg 0%
Sodium ? 7 mg 0.3%
Total carbohydrates C 23.3 g 8%
Dietary fiber I 1.6 g 6%
Total sugars not reported
Protein ? 2.1 g 4%
Vitamin A ? 0 µg0%
Vitamin C ? 15.1 mg17%
Vitamin D Z 0 µg0%
Thiamin (B1) ? 0.13 mg11%
Riboflavin (B2) ? 0.025 mg2%
Niacin (B3) ? 1.6 mg10%
Pantothenic acid (B5) ? 0.6 mg12%
Vitamin B6 ? 0.32 mg19%
Folate (B9) C 12 µg3%
Vitamin B12 Z 0 µg0%
Calcium ? 5 mg0.4%
Iron ? 0.41 mg2%
Magnesium ? 25 mg6%
Phosphorus ? 109 mg9%
Potassium ? 411 mg9%
Zinc ? 0.33 mg3%
Copper ? 0.24 mg26%
Manganese ? 0.17 mg7%
Selenium I 0.4 µg0.7%

% 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: 8%Carbohydrates: 91%Fat: 0.9%100kcal / 100 g
  • Protein 8%
  • Carbohydrates 91%
  • 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

Copper26%Vitamin B619%Vitamin C17%Pantothenic acid (B5)12%Thiamin (B1)11%Niacin (B3)10%Potassium9%Phosphorus9%Manganese7%Magnesium6%

Nutritional insights

  • Protein2.1 gabove the median for vegetables and vegetable products (median 2 g)
  • Fiber1.6 gin the lowest quarter of vegetables and vegetable products (median 2.2 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)
  • Sodium7 mgin the lowest quarter of vegetables and vegetable products (median 36 mg)
  • Protein per 100 kcal2.1 gprotein density, useful for comparing foods with different calorie levels
  • Water73.6 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
Amino acids (18)
Tryptophan ?0.033 g
Threonine ?0.076 g
Isoleucine ?0.085 g
Leucine ?0.13 g
Lysine ?0.13 g
Methionine ?0.033 g
Cystine ?0.027 g
Phenylalanine ?0.093 g
Tyrosine ?0.078 g
Valine ?0.12 g
Arginine ?0.097 g
Histidine ?0.046 g
Alanine ?0.065 g
Aspartic acid ?0.51 g
Glutamic acid ?0.35 g
Glycine ?0.062 g
Proline ?0.076 g
Serine ?0.091 g
Individual fatty acids (9)
Linoleic acid (omega-6, 18:2) ?0.032 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
MUFA 16:1 ?0.001 g
Carotenoids (2)
Retinol Z0 µg
Vitamin D (D2 + D3), International Units Z0 IU
Other components (6)
Water ?73.6 g
Ash ?0.97 g
Energy ?418 kJ
Vitamin A, IU ?0 IU
Folic acid Z0 µg
Folate, food ?12 µg

Other forms of Potatoes

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
Potatoes, hash brown, refrigerated, unprepared Raw 84 1.8 g 19.2 g 0.08 g
Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil Cooked 242 3.2 g 34 g 10.3 g
Potatoes, french fried, all types, salt added in processing, frozen, unprepared Cooked 147 2.2 g 24.8 g 4.7 g
Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased Cooked 130 2.2 g 23.5 g 3.4 g
Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated Cooked 148 2.6 g 27 g 3.8 g
Potatoes, mashed, prepared from granules, without milk, whole milk and margarine 108 2.1 g 14.4 g 4.9 g
Potatoes, mashed, home-prepared, whole milk and butter added 113 1.9 g 16.8 g 4.2 g
Potatoes, yellow fleshed, hash brown, shredded, salt added in processing, frozen, unprepared Frozen 81 2 g 18 g 0.07 g
Potatoes, french fried, wedge cut, frozen, unprepared Cooked 162 2.6 g 22.2 g 7.5 g
Potatoes, french fried, steak cut, salt not added in processing, frozen, unprepared Cooked 134 2.4 g 24.3 g 3.4 g
Potatoes, french fried, cross cut, frozen, unprepared Cooked 187 2.7 g 23 g 10 g
Potatoes, canned, drained solids, no salt added Canned 60 1.4 g 13.6 g 0.2 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
Sweet potato, frozen, cooked, baked, with salt Cooked 100 1.7 g 23.4 g 0.12 g
Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt Cooked 94 3.1 g 22.3 g 0.74 g
Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt Cooked 94 3.1 g 22.3 g 0.74 g
Mountain yam, hawaii, cooked, steamed, without salt Cooked 82 1.7 g 20 g 0.08 g
Mountain yam, hawaii, cooked, steamed, with salt Cooked 82 1.7 g 20 g 0.08 g
Burdock root, cooked, boiled, drained, with salt Cooked 88 2.1 g 21.2 g 0.14 g
Burdock root, cooked, boiled, drained, without salt Cooked 88 2.1 g 21.2 g 0.14 g
Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt Cooked 80 2.8 g 19.6 g 0.43 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

  • USDA FoodData Central: SR Legacy, record 170441. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: . Data quality score: 95/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.

Frequently asked questions

How many calories are in cooked potatoes?

100 g of cooked potatoes has 100 kcal. 1 potato, 2-1/3" x 4-3/4" (156 g): about 156 kcal. 0.5 cup (78 g): about 78 kcal.

How much protein is in cooked potatoes?

Cooked potatoes contains 2.1 g of protein per 100 g (4% of the 50 g Daily Value), or 3.3 g in 1 potato, 2-1/3" x 4-3/4" (156 g). About 8% 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 cooked potatoes?

Cooked potatoes has 23.3 g of total carbohydrates per 100 g, including 1.6 g of fiber.

How much fat is in cooked potatoes?

Cooked potatoes 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 cooked potatoes contain?

Per 100 g, the most notable amounts relative to the Daily Value are copper (26% DV), Vitamin B6 (19% DV), Vitamin C (17% DV), Pantothenic acid (B5) (12% DV) and Thiamin (B1) (11% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked potatoes?

100 g contains 7 mg of sodium, 0.3% of the 2,300 mg Daily Value.

Does potatoes have the same nutrition cooked and raw?

No. Per 100 g, potatoes, microwaved, cooked in skin, flesh, without salt has 100 kcal, while potatoes, hash brown, refrigerated, unprepared has 84 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.