Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| Small potato, 80 g | 62 | 1.6 | 0.3 | 13.0 |
| Medium potato, 120 g | 92 | 2.4 | 0.5 | 19.6 |
| Large potato, 200 g | 154 | 4.0 | 0.8 | 32.6 |
| Side serving, 200 g | 154 | 4.0 | 0.8 | 32.6 |
| 100 g | 77 | 2.0 | 0.4 | 16.3 |
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FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Raw | 92 kcal |
| Boiled, peeled | 98 kcal |
| Boiled in the skin | 94 kcal |
| Oven-baked without oil | 112 kcal |
| Mashed with milk and butter | 127 kcal |
| Pan-fried in oil | 230 kcal |
| French fries | 374 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Potassium | 682 mg | 19% |
| Vitamin C | 24 mg | 24% |
| Vitamin B6 | 0.4 mg | 20% |
| Magnesium | 27.6 mg | 7% |
How many calories are in 100 g of potato
Raw potato has 77 kcal per 100 g: 2 g of protein, 0.4 g of fat and 16 g of carbs, mostly starch. A medium potato weighs 100-150 g, 120 g on average, which is 92 kcal, a small 80 g one is 62 kcal, a large 200 g one is 154. New potatoes are slightly lighter than old ones, about 60-65 kcal per 100 g: they have less starch.
Boiled, in the skin and baked
Boiled potatoes barely change weight, so they come to about 82 kcal per 100 g, 78 when boiled in the skin. Salt adds no calories. Oven-baked potatoes without oil lose water and reach about 93 kcal per 100 g. It is not the method but the add-ons that change the numbers: a 10 g piece of butter on a serving of boiled potatoes is another 75 kcal, a spoon of sour cream 40, and mashed potatoes with milk and butter come to about 106 kcal per 100 g.
Fried potatoes and fries
Fried potatoes absorb oil, and 100 g from the pan come to about 192 kcal, two and a half times more than boiled. Deep-fried French fries are even higher: about 312 kcal per 100 g, and a medium 110 g fast-food serving is about 340 kcal. Oven wedges with a spoon of oil on the tray come to about 130-150 kcal per 100 g, a compromise between taste and calories.
Potatoes for weight loss
Potatoes are often seen as a diet enemy, but a 92 kcal boiled potato is lighter than a slice of bread and quite filling. It is rich in potassium and vitamin C, especially when boiled in the skin. What gets in the way is not the potato but frying, butter, mayonnaise and sour cream. Eaten as a side to meat or fish, up to 200 g at a time, potatoes fit a calorie deficit just fine.
How to count your serving
Weigh the potatoes raw or boiled and multiply by 0.8. Add frying oil and sour cream separately. If the potatoes are on a plate with meat and salad, take a photo in MyFoodMate AI: the app estimates the weight of each food.