Potato
100 g raw
76 kcal
Boiled, 100 g
80 kcal
Roasted, 100 g
89 kcal
medium potato (213 g)
161 kcal
Protein, fat and carbs per 100 g
- Protein
- 2.1 g
- Fat
- 0.3 g
- Carbs
- 16.3 g
- Fiber
- 1.7 g
- Sugar
- 0.7 g
Servings
- medium potato (213 g)161 kcal · Protein 4.4 g · Fat 0.5 g · Carbs 34.7 g
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 76 kcal | 2.1 g | 0.3 g | 16.3 g |
| Boiled | 95% | 80 kcal | 2.2 g | 0.3 g | 17.2 g |
| Steamed | 97% | 78 kcal | 2.1 g | 0.3 g | 16.8 g |
| Roasted | 85% | 89 kcal | 2.4 g | 0.3 g | 19.2 g |
| Fried | 90% | 84 kcal | 2.3 g | 0.3 g | 18.1 g |
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin C | 21.3 mg | 28% |
| Vitamin E | 0.01 mg | 0% |
| Vitamin K | 1.1 mcg | 1% |
| Vitamin B1 (thiamine) | 0.07 mg | 6% |
| Vitamin B2 (riboflavin) | 0.03 mg | 3% |
| Vitamin B3 (niacin) | 1.5 mg | 11% |
| Vitamin B6 (pyridoxine) | 0.14 mg | 11% |
| Vitamin B9 (folate) | 18 mcg | 5% |
| Choline | 16.4 mg | 4% |
| Calcium | 5.1 mg | 1% |
| Iron | 0.39 mg | 2% |
| Magnesium | 23.6 mg | 8% |
| Phosphorus | 55.6 mg | 8% |
| Potassium | 472 mg | 18% |
| Sodium | 2.9 mg | 0% |
| Zinc | 0.39 mg | 5% |
| Copper | 0.09 mg | 10% |
| Manganese | 0.17 mg | 9% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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Data: USDA FoodData Central, record “Potatoes, red, without skin, raw”.