Calories in Potatoes, red, flesh and skin, raw
Generic food Raw Vegetables
Potatoes, red, flesh and skin, raw contains 70 kcal per 100 g. A typical serving of 1 potato medium, 2-1/4" to 3-1/4" dia (213 g) provides about 149 kcal.
Roughly 88% of its calories come from carbohydrates, with 10% from protein and 2% 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 15% of the Daily Value for copper and 10% of the Daily Value for Vitamin B6.
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 | 70 kcal | |
| Total fat M | 0.14 g | 0.2% |
| Saturated fat I | 0.035 g | 0.2% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 18 mg | 0.8% |
| Total carbohydrates C | 15.9 g | 6% |
| Dietary fiber M | 1.7 g | 6% |
| Total sugars M | 1.3 g | |
| Protein M | 1.9 g | 4% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C M | 8.6 mg | 10% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 0.01 mg | 0.1% |
| Vitamin K M | 2.9 µg | 2% |
| Thiamin (B1) M | 0.081 mg | 7% |
| Riboflavin (B2) M | 0.031 mg | 2% |
| Niacin (B3) M | 1.1 mg | 7% |
| Pantothenic acid (B5) M | 0.28 mg | 6% |
| Vitamin B6 M | 0.17 mg | 10% |
| Folate (B9) C | 18 µg | 5% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 16.4 mg | 3% |
| Calcium M | 10 mg | 0.8% |
| Iron M | 0.73 mg | 4% |
| Magnesium M | 22 mg | 5% |
| Phosphorus M | 61 mg | 5% |
| Potassium M | 455 mg | 10% |
| Zinc M | 0.33 mg | 3% |
| Copper M | 0.13 mg | 15% |
| Manganese M | 0.14 mg | 6% |
| Selenium I | 0.5 µg | 0.9% |
% 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 88%
- Fat 2%
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
- Protein1.9 gbelow the median for vegetables and vegetable products (median 2 g)
- Fiber1.7 gbelow the median for vegetables and vegetable products (median 2.2 g)
- Sugars1.3 gbelow the median for vegetables and vegetable products (median 2.3 g)
- Fat0.14 gin the lowest quarter of vegetables and vegetable products (median 0.3 g)
- Saturated fat0.035 gbelow the median for vegetables and vegetable products (median 0.052 g)
- Sodium18 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal2.7 gprotein density, useful for comparing foods with different calorie levels
- Water81 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat I | 0.003 g |
|---|---|
| Polyunsaturated fat I | 0.059 g |
Sugars and starch (7)
| Starch M | 13.4 g |
|---|---|
| Sucrose M | 0.29 g |
| Glucose M | 0.4 g |
| Fructose M | 0.31 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan M | 0.019 g |
|---|---|
| Threonine M | 0.062 g |
| Isoleucine M | 0.061 g |
| Leucine M | 0.09 g |
| Lysine M | 0.098 g |
| Methionine M | 0.029 g |
| Cystine M | 0.022 g |
| Phenylalanine M | 0.075 g |
| Tyrosine M | 0.044 g |
| Valine M | 0.095 g |
| Arginine M | 0.093 g |
| Histidine M | 0.032 g |
| Alanine M | 0.058 g |
| Aspartic acid M | 0.44 g |
| Glutamic acid M | 0.32 g |
| Glycine M | 0.052 g |
| Proline M | 0.058 g |
| Serine M | 0.069 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) I | 0.044 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 I | 0.001 g |
| SFA 12:0 I | 0.004 g |
| SFA 14:0 I | 0.001 g |
| SFA 16:0 I | 0.022 g |
| SFA 18:0 I | 0.005 g |
| MUFA 18:1 I | 0.001 g |
| PUFA 18:3 I | 0.014 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 I | 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 | 4 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin M | 21 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 |
Sterols (1)
| Phytosterols ? | 5 mg |
|---|
Other components (11)
| Water M | 81 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.1 g |
| Theobromine Z | 0 mg |
| Energy C | 295 kJ |
| Vitamin A, IU C | 7 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 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 |
| Seaweed, irishmoss, raw Raw | 49 | 1.5 g | 12.3 g | 0.16 g |
| Squash, winter, butternut, raw Raw | 45 | 1 g | 11.7 g | 0.1 g |
| Leeks, (bulb and lower leaf-portion), raw Raw | 61 | 1.5 g | 14.2 g | 0.3 g |
| Arrowroot, raw Raw | 65 | 4.2 g | 13.4 g | 0.2 g |
| Burdock root, raw Raw | 72 | 1.5 g | 17.3 g | 0.15 g |
| Sweet potato, raw Raw | 86 | 1.6 g | 20.1 g | 0.05 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 70 kcal. 1 potato medium, 2-1/4" to 3-1/4" dia (213 g): about 149 kcal. 0.5 cup, diced (75 g): about 53 kcal. 1 potato small, 1-3/4" to 2-1/4" dia (170 g): about 119 kcal.
How much protein is in raw potatoes?
Raw potatoes contains 1.9 g of protein per 100 g (4% of the 50 g Daily Value), or 4 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 below the median (median 2 g).
How many carbs are in raw potatoes?
Raw potatoes has 15.9 g of total carbohydrates per 100 g, including 1.7 g of fiber and 1.3 g of sugars.
How much fat is in raw potatoes?
Raw potatoes contains 0.14 g of fat per 100 g, of which 0.035 g is saturated (0.2% 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 copper (15% DV) and Vitamin B6 (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw potatoes?
100 g contains 18 mg of sodium, 0.8% of the 2,300 mg Daily Value.
Does potatoes have the same nutrition raw and cooked?
No. Per 100 g, potatoes, red, flesh and skin, raw has 70 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 170029. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.