Potato nutrition facts

Potato (1 potato medium, 173 g) has 161 calories, 4.3 g protein, 3.8 g fiber, 0.2 g fat. It is an excellent source of vitamin B6 (32% DV), copper (23% DV) and a good source of potassium and vitamin C.

Vitamin B6 32% DV Copper 23% DV Potassium 20% DV Vitamin C 18% DV Manganese 16% DV

Nutrition Facts

Serving size1 potato medium (173 g)

Calories161

Total Fat 0.2g0.3%

Saturated Fat 0.1g0.3%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 17mg0.8%

Total Carbohydrate 36.6g13%

Dietary Fiber 3.8g14%

Total Sugars 2g

Protein 4.3g8.7%

Vitamin D 0µg0%

Calcium 26mg2%

Iron 1.9mg10%

Potassium 926mg20%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 10%
■ Fat 1%
■ Carbohydrate 88%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

0.3

Inflammatory profile anti-inflammatory

Lower is more anti-inflammatory. Percentile 27 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in potato

Nutrient	Per 1 potato medium	% Daily Value
Macronutrients
Calories	161 kcal	8%
Protein	4.3 g	8.7%
Total fat	0.2 g	0.3%
Carbohydrate	36.6 g	13%
Fiber	3.8 g	14%
Sugars	2 g	no DV
Fats
Saturated fat	0.1 g	0.3%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.02 g	no DV
Omega-6 (linoleic)	0.07 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	16.6 mg	18%
Thiamin (B1)	0.11 mg	9.2%
Riboflavin (B2)	0.08 mg	6.4%
Niacin (B3)	2.4 mg	15%
Pantothenic acid (B5)	0.65 mg	13%
Vitamin B6	0.54 mg	32%
Folate (DFE)	48 µg	12%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	2 µg	0.2%
Vitamin E	0.07 mg	0.5%
Vitamin D	0 µg	0%
Vitamin K	3.5 µg	2.9%
Choline	26 mg	4.7%
Minerals
Sodium	17 mg	0.8%
Calcium	26 mg	2%
Iron	1.9 mg	10%
Magnesium	48 mg	12%
Phosphorus	121 mg	9.7%
Potassium	926 mg	20%
Zinc	0.6 mg	5.7%
Copper	0.2 mg	23%
Manganese	0.38 mg	16%
Selenium	0.7 µg	1.3%
Carotenoids
Beta-carotene	10 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	52 µg	no DV
Other
Caffeine	0 mg	no DV
Water	130 g	no DV
Amino acids
Tryptophan	0.043 g	no DV
Threonine	0.14 g	no DV
Isoleucine	0.138 g	no DV
Leucine	0.206 g	no DV
Lysine	0.225 g	no DV
Methionine	0.066 g	no DV
Phenylalanine	0.171 g	no DV
Valine	0.216 g	no DV
Histidine	0.073 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	93 kcal	4.7%
Protein	2.5 g	5%
Total fat	0.1 g	0.2%
Carbohydrate	21.1 g	7.7%
Fiber	2.2 g	7.9%
Sugars	1.2 g	no DV
Fats
Saturated fat	0 g	0.2%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.01 g	no DV
Omega-6 (linoleic)	0.04 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	9.6 mg	11%
Thiamin (B1)	0.06 mg	5.3%
Riboflavin (B2)	0.05 mg	3.7%
Niacin (B3)	1.4 mg	8.8%
Pantothenic acid (B5)	0.38 mg	7.5%
Vitamin B6	0.31 mg	18%
Folate (DFE)	28 µg	7%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	1 µg	0.1%
Vitamin E	0.04 mg	0.3%
Vitamin D	0 µg	0%
Vitamin K	2 µg	1.7%
Choline	15 mg	2.7%
Minerals
Sodium	10 mg	0.4%
Calcium	15 mg	1.2%
Iron	1.1 mg	6%
Magnesium	28 mg	6.7%
Phosphorus	70 mg	5.6%
Potassium	535 mg	11%
Zinc	0.4 mg	3.3%
Copper	0.12 mg	13%
Manganese	0.22 mg	9.5%
Selenium	0.4 µg	0.7%
Carotenoids
Beta-carotene	6 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	30 µg	no DV
Other
Caffeine	0 mg	no DV
Water	75 g	no DV
Amino acids
Tryptophan	0.025 g	no DV
Threonine	0.081 g	no DV
Isoleucine	0.08 g	no DV
Leucine	0.119 g	no DV
Lysine	0.13 g	no DV
Methionine	0.038 g	no DV
Phenylalanine	0.099 g	no DV
Valine	0.125 g	no DV
Histidine	0.042 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	26 kcal	1.3%
Protein	0.7 g	1.4%
Total fat	0 g	0%
Carbohydrate	6 g	2.2%
Fiber	0.6 g	2.2%
Sugars	0.3 g	no DV
Fats
Saturated fat	0 g	0%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0 g	no DV
Omega-6 (linoleic)	0.01 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	2.7 mg	3%
Thiamin (B1)	0.02 mg	1.5%
Riboflavin (B2)	0.01 mg	1%
Niacin (B3)	0.4 mg	2.5%
Pantothenic acid (B5)	0.11 mg	2.1%
Vitamin B6	0.09 mg	5.2%
Folate (DFE)	8 µg	2%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.01 mg	0.1%
Vitamin D	0 µg	0%
Vitamin K	0.6 µg	0.5%
Choline	4 mg	0.8%
Minerals
Sodium	3 mg	0.1%
Calcium	4 mg	0.3%
Iron	0.3 mg	1.7%
Magnesium	8 mg	1.9%
Phosphorus	20 mg	1.6%
Potassium	152 mg	3.2%
Zinc	0.1 mg	0.9%
Copper	0.03 mg	3.7%
Manganese	0.06 mg	2.7%
Selenium	0.1 µg	0.2%
Carotenoids
Beta-carotene	2 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	9 µg	no DV
Other
Caffeine	0 mg	no DV
Water	21 g	no DV
Amino acids
Tryptophan	0.007 g	no DV
Threonine	0.023 g	no DV
Isoleucine	0.023 g	no DV
Leucine	0.034 g	no DV
Lysine	0.037 g	no DV
Methionine	0.011 g	no DV
Phenylalanine	0.028 g	no DV
Valine	0.035 g	no DV
Histidine	0.012 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #170093 ("Potatoes, baked, flesh and skin, without salt").

Potato variants compared

Per 100 g, so preparations can be compared directly.

Variant	kcal	Protein g	Fat g	Carbs g	Fiber g	Sugars g	Potassium mg	Vit C mg	Sodium mg
Potato (this page)	93	2.5	0.1	21.1	2.2	1.2	535	9.6	10
Boiled, without skin	86	1.7	0.1	20	1.8	0.9	328	7.4	5
Raw, with skin	58	2.6	0.1	12.4	2.5	—	413	11.4	10

Compare potato with…

Potato vs Sweet potato

Frequently asked questions

How many calories are in potato?

Potato has 161 calories per 1 potato medium (173 g), or 93 calories per 100 g, according to USDA FoodData Central.

How much protein is in potato?

4.3 g of protein per 1 potato medium, which is 8.7% of the 50 g Daily Value.

What is potato rich in?

Per serving, potato is richest in Vitamin B6 at 32% of the Daily Value, Copper (23%), Potassium (20%), Vitamin C (18%).

Is potato healthy?

By nutrient density, potato scores 50 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More vegetables

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.