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Potato Nutrition Facts: Is Potato Good for You?
A plain baked potato with skin is a source of several nutrients. It is a good source of potassium, vitamin B6, vitamin C, copper, and manganese, while being very low in fat, saturated fat, sodium, and sugar. As a starchy vegetable, it is higher in carbohydrates and calories compared to many other vegetables. Its place in a healthy diet depends on preparation methods, portion sizes, and what else is eaten with it.
Per 100 g · Potatoes, baked, flesh and skin, without salt
What stands out in potato
- Good source of potassium. A 100-gram serving of baked potato provides 535 mg of potassium, which is 11% of the Daily Value (DV).
- Good source of vitamin B6. This serving size also supplies 0.31 mg of vitamin B6, meeting 18% of the Daily Value.
- Good source of vitamin C. You get 9.6 mg of vitamin C in a 100-gram portion, which is 11% of the Daily Value.
- Very low in fat and sodium. A plain baked potato is very low in fat, with only 0.13 grams per 100 grams. It is also low in sodium, containing 10 mg.
What to keep in mind
- This nutrition data is for a plain baked potato with skin, prepared without salt. Adding toppings like butter, cheese, or sour cream will increase the calories, fat, and sodium.
- Potatoes are higher in carbohydrates and calories than non-starchy vegetables. A medium potato has 161 calories and about 37 grams of carbohydrates.
Potato nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 93 kcal | – |
| Protein | 2.5 g | 5% |
| Total fat | 0.13 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Monounsaturated fat | 0 g | – |
| Polyunsaturated fat | 0.06 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 21.1 g | 8% |
| Dietary fiber | 2.2 g | 8% |
| Total sugars | 1.2 g | – |
| Water | 74.9 g | – |
| Sodium | 10 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 535 mg | 11% |
| Calcium | 15 mg | 1% |
| Iron | 1.1 mg | 6% |
| Magnesium | 28 mg | 7% |
| Phosphorus | 70 mg | 6% |
| Zinc | 0.36 mg | 3% |
| Copper | 0.12 mg | 13% |
| Manganese | 0.22 mg | 10% |
| Selenium | 0.4 mcg | 1% |
| Vitamin A (RAE) | 1 mcg | 0% |
| Vitamin C | 9.6 mg | 11% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.04 mg | 0% |
| Vitamin K | 2 mcg | 2% |
| Thiamin (B1) | 0.06 mg | 5% |
| Riboflavin (B2) | 0.05 mg | 4% |
| Niacin (B3) | 1.4 mg | 9% |
| Vitamin B6 | 0.31 mg | 18% |
| Folate (DFE) | 28 mcg | 7% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 14.8 mg | 3% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Potato by portion
The nutrition facts change with portion size. A medium baked potato (173 g) has 161 calories, 4.3 g of protein, and 3.8 g of fiber. A large potato (299 g) provides 278 calories and 6.6 g of fiber. The FDA’s reference serving size of 148 g contains 138 calories and 3.3 g of fiber. These values are for a plain potato with the skin on.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 serving (FDA label reference amount) | 148 g | 138 | 3.7 g | 31.2 g | 3.3 g | 0.2 g |
| 1 potato large | 299 g | 278 | 7.5 g | 63.1 g | 6.6 g | 0.4 g |
| 1 potato medium | 173 g | 161 | 4.3 g | 36.5 g | 3.8 g | 0.2 g |
| 1 potato small | 138 g | 128 | 3.4 g | 29.1 g | 3 g | 0.2 g |
How potato compares with other vegetables
Among the 38 vegetables on this site, a baked potato ranks as one of the highest in calories, carbohydrates, and potassium (all ranked #2). It ranks much lower for fat and sugar content (both ranked #30). Per 100 grams, a baked potato (93 kcal) has a similar calorie count to a sweet potato (90 kcal) and sweet corn (86 kcal). It has more carbohydrates (21.1 g) than green peas (14.4 g) but less dietary fiber (2.2 g) than both sweet potatoes (3.3 g) and green peas (5.7 g).
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Potato | 93 | 2.5 g | 21.1 g | 2.2 g | 0.13 g |
| Sweet Potato | 90 | 2 g | 20.7 g | 3.3 g | 0.15 g |
| Sweet Corn | 86 | 3.3 g | 18.7 g | 2 g | 1.4 g |
| Ginger Root | 80 | 1.8 g | 17.8 g | 2 g | 0.75 g |
| Green Peas | 81 | 5.4 g | 14.4 g | 5.7 g | 0.4 g |
Quick answers
How many calories are in a baked potato?
A medium (173 g) baked potato with skin has 161 calories. A large one (299 g) has 278 calories, and a small one (138 g) has 128 calories.
How many carbs are in a baked potato?
A medium (173 g) baked potato contains 36.5 grams of total carbohydrates. This includes 3.8 grams of dietary fiber and 2.1 grams of total sugars.
Do potatoes have much protein?
A medium (173 g) baked potato provides 4.3 grams of protein. Per 100 grams, the protein content is 2.5 grams, which is 5% of the Daily Value.
When to talk to a doctor or dietitian
- At 535 mg of potassium per 100 g, potato is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how potato fits your situation.
Last updated October 21, 2026