Potato calories
Per 100 g, potato has 77 kcal, 2.0 g of protein and 2.1 g of fiber. A usual serving of 213 g lands near 164 kcal.
A serving covers about 8% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 148 to 180 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (213 g) |
|---|---|---|
| kcal | 77 | 164 |
| Protein, g | 2.0 | 4.3 |
| Fat, g | 0.1 | 0.2 |
| Carbs, g | 17.5 | 37.3 |
| Fiber, g | 2.1 | 4.5 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 106 g | 82 kcal | 74-90 | 2,600 |
| 1 · 213 g | 164 kcal | 148-180 | 5,100 |
| 1½ · 320 g | 246 kcal | 221-271 | 7,700 |
| 2 · 426 g | 328 kcal | 295-361 | 10,200 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 5,100 steps, or 40 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Size is what changes the number here. Put something for scale next to it, like a fork or your hand, or type the weight if you know it.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Beets | 43 | 35 kcal / 82 g | 1.6 g |
| Brussels sprouts | 43 | 38 kcal / 88 g | 3.4 g |
| Artichoke | 53 | 64 kcal / 120 g | 2.9 g |
| Potato | 77 | 164 kcal / 213 g | 2.0 g |
| Ginger | 80 | 9 kcal / 11 g | 1.8 g |
| Green peas | 81 | 117 kcal / 145 g | 5.4 g |
| Sweet potato | 90 | 103 kcal / 114 g | 2.0 g |
| Baked potato | 93 | 161 kcal / 173 g | 2.5 g |
| Corn on the cob | 96 | 99 kcal / 103 g | 3.4 g |
Lightest in this group per 100 g: Beets.
Where the numbers come from
Values from USDA FoodData Central, a public domain (CC0) database by the US Department of Agriculture: FDC 170026 (Potatoes, flesh and skin, raw).
The ±10% range covers natural variation between samples: size, variety, ripeness or fat content, and how it was prepared.
Questions
How many calories in potato?
Potato has about 77 kcal per 100 g. A typical 213 g serving is about 164 kcal, and realistically anywhere from 148 to 180 kcal depending on the recipe and portion.
How much protein is in potato?
2.0 g of protein per 100 g, or about 4.3 g in a 213 g serving.
Your plate isn't a lab sample
Snap your own potato and Kalorea estimates what's actually on your plate, with a range and macros.