Food · Vegetables and Vegetable Products

Potato nutrition facts

A typical portion of potato (1/2 cup, diced; 75 g, potatoes, flesh and skin, raw) has 60 calories and 2g of protein (USDA FoodData Central). USDA lists 121 descriptions of it: per 100 g they range from 44 calories (potatoes, canned, solids and liquids) to 312 (fast foods, french fried in vegetable oil).

Nutrition Facts

Serving size1/2 cup, diced (75g)

AmountPortion

Amount per serving

Calories60

% Daily Value*

Total Fat 0g0%

Saturated Fat 0g0%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 0mg0%

Total Carbohydrate 13g5%

Dietary Fiber 2g6%

Total Sugars <1g

Includes Added Sugars not declared

Protein 2g3%

Vitamin D 0mcg0%

Calcium 10mg1%

Iron 0.6mg3%

Potassium 320mg7%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Potatoes, flesh and skin, raw, scaled to the portion. Check the USDA record.

Protein per 100 g: 2.1g; more than 24% of 8,218 USDA reference foods
Calories per 100 g: 77; more than 22% of reference foods
Sodium per 100 g: 6mg; more than 14% of reference foods

1/2 cup, diced weighs 75 g in USDA's record for Potatoes, flesh and skin, raw (FDC 170026).

Where the calories come from: 89% carbohydrate, 1% fat and 10% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

Vitamin C15 mg in 1/2 cup, diced (75 g), 16% of the Daily Value
Vitamin B60.2 mg in 1/2 cup, diced (75 g), 13% of the Daily Value

Source: USDA FoodData Central (FDC 170026), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of potato USDA describes

Fast foods, french fried in… has the most calories per 100 g (312); the fewest: Potatoes, canned, solids and… (44)

Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.

All 121 USDA descriptions of potato, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Potatoes, flesh and skin, raw	77	2.1 g	0.1 g	6 mg
Potato, scalloped, from fresh, with meat	173	7.4 g	10.4 g	358 mg
Potato, scalloped, from dry mix, with meat	167	7.3 g	9.6 g	442 mg
Potato, scalloped, NFSSame values: Potato, scalloped, from fresh	168	7.1 g	9.6 g	322 mg
Potato, scalloped, ready-to-heat, with meat	183	7.1 g	11.6 g	430 mg
Potato, scalloped, from dry mix	169	6.9 g	9.8 g	414 mg
Potato, scalloped, ready-to-heat	178	6.8 g	11 g	400 mg
Potato, scalloped, from fast food or restaurant	206	6.7 g	14.3 g	408 mg
Potato, hash brown, ready-to-heat, with cheese	249	6 g	15.2 g	440 mg
Potato, hash brown, from fast food, with cheeseSame values: Potato, hash brown, from restaurant, with cheese	295	6 g	19.9 g	581 mg
Potato, french fries, with chili, fast food / restaurantSame values: Potato, french fries, with chili	241	5.2 g	10.8 g	261 mg
Potato, hash brown, from fresh, with cheese	223	5.1 g	15.5 g	389 mg
Potato, baked, peel eaten, with chili	143	4.9 g	6.2 g	259 mg
Potato, baked, peel eaten, with meat	160	4.7 g	8.3 g	257 mg
Potato, french fries, with chili and cheese, fast food / restaurantSame values: Potato, french fries, with chili and cheese	221	4.7 g	11.4 g	363 mg
Potato, french fries, with cheese, school	181	4.6 g	10.3 g	195 mg
Potato, baked, peel not eaten, with chili	143	4.5 g	6.2 g	255 mg
Potato, mashed, from fresh, made with milk, with cheese	145	4.4 g	7.3 g	258 mg
Potato, mashed, from dry mix, made with milk, with cheese	148	4.3 g	9.6 g	295 mg
Potato, baked, peel not eaten, with meat	160	4.3 g	8.3 g	253 mg
Potato, mashed, ready-to-heat, with cheese	138	4.3 g	8.1 g	336 mg
Potato, baked, peel eaten, with vegetables	142	4.1 g	6.4 g	228 mg
Potato, baked, peel eaten, with cheese	153	4.1 g	7.7 g	225 mg
Potato, baked, peel not eaten, with vegetables	142	3.7 g	6.3 g	224 mg
Potato, baked, peel not eaten, with cheese	153	3.7 g	7.7 g	221 mg
Potato, french fries, restaurant	289	3.5 g	14 g	357 mg
Fast foods, potato, french fried in vegetable oilSame values: Potato, french fries, fast food	312	3.4 g	14.7 g	210 mg
Potato, french fries, with cheese, fast food / restaurantSame values: Potato, french fries, with cheese	260	3.3 g	14.2 g	365 mg
Potatoes, boiled, cooked in skin, skin, without salt	78	2.9 g	0.1 g	14 mg
Potatoes, boiled, cooked in skin, skin, with salt	78	2.9 g	0.1 g	250 mg
Potato, french fries, from frozen, baked	158	2.8 g	5.5 g	324 mg
Potato, hash brown, from school lunch	218	2.6 g	11.5 g	169 mg
Potato, hash brown, NFSSame values: Potato, hash brown, from dry mix, Potato, hash brown, ready-to-heat	217	2.6 g	11.5 g	398 mg
Fast foods, potatoes, hash browns, round pieces or pattySame values: Potato, hash brown, from fast food, Potato, hash brown, from restaurant	272	2.6 g	17 g	566 mg
Potato, french fries, NFSSame values: Potato, french fries, NS as to fresh or frozen, Potato, french fries, from frozen, fried	225	2.5 g	14.1 g	295 mg
Potato, boiled, from fresh, peel eaten, no added fatSame values: Potato, roasted, from fresh, peel eaten, no added fat	93	2.5 g	0.1 g	164 mg
Potato, baked, peel eaten	93	2.5 g	0.1 g	186 mg
Potato, baked, peel eaten, with sour cream	131	2.5 g	5.5 g	189 mg
Potato, boiled, from fresh, peel eaten, made with butterSame values: Potato, roasted, from fresh, peel eaten, made with butter	123	2.4 g	4 g	181 mg
Potato, baked, peel eaten, with butter	125	2.4 g	4.2 g	203 mg
Potato, boiled, from fresh, peel eaten, NS as to fatSame values: Potato, boiled, from fresh, peel eaten, fat added, NS as to fat type, Potato, roasted, from fresh, peel eaten, NS as to fat, Potato, roasted, from fresh, peel eaten, fat added, NS as to fat type	126	2.4 g	4.3 g	170 mg
Potato, boiled, from fresh, peel eaten, made with margarineSame values: Potato, roasted, from fresh, peel eaten, made with margarine	116	2.4 g	3.2 g	189 mg
Potato, boiled, from fresh, peel eaten, made with oilSame values: Potato, roasted, from fresh, peel eaten, made with oil	131	2.4 g	4.9 g	156 mg
Potato, mashed, NFSSame values: Potato, mashed, from fresh, made with milk, Potato, mashed, from fresh, NFS	114	2.2 g	4.1 g	210 mg
Potato, mashed, from school lunch	77	2.1 g	1.9 g	201 mg
Potato, cooked, as ingredient	81	2.1 g	0.3 g	3 mg
Potato, mashed, from restaurant	138	2.1 g	7.2 g	370 mg
Potato, mashed, from dry mix, NFSSame values: Potato, mashed, from dry mix, made with milk	117	2.1 g	6.7 g	252 mg
Potato, french fries, from fresh, bakedSame values: Potato, french fries, school	166	2 g	9.2 g	147 mg
Potato, baked, peel not eaten, with sour cream	131	2 g	5.4 g	184 mg
Potatoes, frozen, whole, cooked, boiled, drained, without salt	65	2 g	0.1 g	20 mg
Potatoes, frozen, whole, cooked, boiled, drained, with salt	63	2 g	0.1 g	256 mg
Potato, mashed, ready-to-heatSame values: Potato, mashed, ready-to-heat, NFS	106	2 g	5 g	298 mg
Potato, home fries, from fresh	185	2 g	11.5 g	279 mg
Potato, baked, NFSSame values: Potato, baked, peel not eaten	93	2 g	0.1 g	181 mg
Potato, boiled, from fresh, peel not eaten, no added fatSame values: Potato, roasted, from fresh, peel not eaten, no added fat	93	2 g	0.1 g	159 mg
Potato, hash brown, from fresh	190	1.9 g	12.3 g	343 mg
Potato, french fries, from fresh, fried	198	1.9 g	13.1 g	141 mg
Potato, home fries, NFSSame values: Potato, home fries, ready-to-heat	197	1.9 g	13 g	340 mg
Potato, boiled, from fresh, peel not eaten, made with butterSame values: Potato, roasted, from fresh, peel not eaten, made with butter	123	1.9 g	4 g	176 mg
Potato, baked, peel not eaten, with butter	125	1.9 g	4.2 g	198 mg
Potatoes, boiled, cooked in skin, flesh, with salt	87	1.9 g	0.1 g	240 mg
Potatoes, boiled, cooked in skin, flesh, without salt	87	1.9 g	0.1 g	4 mg
Potato, NFSSame values: Potato, boiled, NFS, Potato, boiled, ready-to-heat, Potato, boiled, from fresh, peel not eaten, NS as to fat, Potato, boiled, from fresh, peel not eaten, fat added, NS as to fat type, Potato, roasted, NFS, Potato, roasted, from fresh, peel not eaten, NS as to fat, Potato, roasted, from fresh, peel not eaten, fat added, NS as to fat type, Potato, roasted, ready-to-heat	126	1.9 g	4.3 g	166 mg
Potato, boiled, from fresh, peel not eaten, made with margarineSame values: Potato, roasted, from fresh, peel not eaten, made with margarine	116	1.9 g	3.2 g	185 mg
Potato, home fries, from restaurant / fast food	213	1.9 g	15.2 g	396 mg
Potato, boiled, from fresh, peel not eaten, made with oilSame values: Potato, roasted, from fresh, peel not eaten, made with oil	131	1.9 g	4.8 g	152 mg
Potato, mashed, from fresh, made with milk, with gravy	100	1.9 g	3.8 g	246 mg
Potato, mashed, from restaurant, with gravy	120	1.8 g	6.3 g	373 mg
Potato, mashed, from dry mix, made with milk, with gravy	103	1.8 g	5.9 g	280 mg
Potato, home fries, with vegetables	173	1.7 g	11.8 g	382 mg
Potato, mashed, ready-to-heat, with gravy	94	1.7 g	4.5 g	316 mg
Potatoes, boiled, cooked without skin, flesh, without salt	86	1.7 g	0.1 g	5 mg
Potatoes, boiled, cooked without skin, flesh, with salt	86	1.7 g	0.1 g	241 mg
Fast foods, potato, mashedSame values: Potato, mashed, from fast food	89	1.7 g	2.8 g	306 mg
Potato, mashed, from fast food, with gravy	81	1.5 g	2.8 g	323 mg
Potatoes, canned, drained solids	60	1.4 g	0.2 g	219 mg
Potatoes, canned, drained solids, no salt added	60	1.4 g	0.2 g	5 mg
Potato, canned, no added fat	60	1.4 g	0.2 g	159 mg
Potato, canned, NS as to fatSame values: Potato, canned, fat added, NS as to fat type	94	1.3 g	4.4 g	166 mg
Potatoes, canned, solids and liquids	44	1.2 g	0.1 g	217 mg

Every nutrient in this record (99)

The portion is 1/2 cup, diced (75 g); % DV is for that portion.

Energy, macronutrients and sugars (21)

Nutrient	Per portion	Per 100 g	% DV
Protein	1.54 g	2.05 g	3%
Total lipid (fat)	0.068 g	0.090 g	0%
Carbohydrate, by difference	13.1 g	17.5 g	5%
Ash	0.83 g	1.11 g
Energy	57.8 kcal	77.0 kcal
Starch	11.5 g	15.3 g
Sucrose	0.13 g	0.17 g
Glucose	0.23 g	0.31 g
Fructose	0.20 g	0.26 g
Lactose	0 g	0 g
Maltose	0 g	0 g
Alcohol, ethyl	0 g	0 g
Water	59.4 g	79.3 g
Total Sugars	0.61 g	0.82 g
Galactose	0 g	0 g
Fiber, total dietary	1.57 g	2.10 g	6%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	0.019 g	0.025 g	0%
Fatty acids, total monounsaturated	0.0015 g	0.0020 g
Fatty acids, total polyunsaturated	0.032 g	0.042 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	9.00 mg	12.0 mg	1%
Iron, Fe	0.61 mg	0.81 mg	3%
Magnesium, Mg	17.3 mg	23.0 mg	4%
Phosphorus, P	42.8 mg	57.0 mg	3%
Potassium, K	319 mg	425 mg	7%
Sodium, Na	4.50 mg	6.00 mg	0%
Zinc, Zn	0.23 mg	0.30 mg	2%
Copper, Cu	0.083 mg	0.11 mg	9%
Manganese, Mn	0.11 mg	0.15 mg	5%
Selenium, Se	0.30 µg	0.40 µg	1%

Vitamins (29)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	0 µg	0 µg	0%
Carotene, beta	0.75 µg	1.00 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.0075 mg	0.010 mg	0%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	6.75 µg	9.00 µg
Tocopherol, beta	0 mg	0 mg
Tocopherol, gamma	0 mg	0 mg
Tocopherol, delta	0 mg	0 mg
Vitamin C, total ascorbic acid	14.8 mg	19.7 mg	16%
Thiamin	0.061 mg	0.081 mg	5%
Riboflavin	0.024 mg	0.032 mg	2%
Niacin	0.80 mg	1.06 mg	5%
Pantothenic acid	0.22 mg	0.29 mg
Vitamin B-6	0.22 mg	0.30 mg	13%
Folate, total	11.3 µg	15.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	9.07 mg	12.1 mg	2%
Vitamin K (Dihydrophylloquinone)	0 µg	0 µg
Vitamin K (phylloquinone)	1.50 µg	2.00 µg	1%
Folic acid	0 µg	0 µg
Folate, food	11.3 µg	15.0 µg
Folate, DFE	11.3 µg	15.0 µg	3%
Betaine	0.15 mg	0.20 mg
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.016 g	0.021 g
Threonine	0.050 g	0.067 g
Isoleucine	0.050 g	0.066 g
Leucine	0.074 g	0.098 g
Lysine	0.080 g	0.11 g
Methionine	0.024 g	0.032 g
Cystine	0.018 g	0.024 g
Phenylalanine	0.061 g	0.081 g
Tyrosine	0.036 g	0.048 g
Valine	0.077 g	0.10 g
Arginine	0.076 g	0.10 g
Histidine	0.026 g	0.035 g
Alanine	0.047 g	0.063 g
Aspartic acid	0.36 g	0.48 g
Glutamic acid	0.26 g	0.35 g
Glycine	0.043 g	0.057 g
Proline	0.047 g	0.063 g
Serine	0.056 g	0.074 g

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0.00075 g	0.0010 g
SFA 12:0	0.0023 g	0.0030 g
SFA 14:0	0.00075 g	0.0010 g
SFA 16:0	0.012 g	0.016 g
SFA 18:0	0.0030 g	0.0040 g
MUFA 18:1	0.00075 g	0.0010 g
PUFA 18:2	0.024 g	0.032 g
PUFA 18:3	0.0075 g	0.010 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.00075 g	0.0010 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0 g	0 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 170026: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in potato?

60 in 1/2 cup, diced (75 g) of potatoes, flesh and skin, raw; 44 to 312 per 100 g across USDA's descriptions.

How much protein is in potato?

2g in 1/2 cup, diced; 2.1 g per 100 g.

How much sodium is in potato?

0mg in 1/2 cup, diced; 6 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Potato compared

Sweet potato vs potato

Sources for this page

USDA FoodData Central: the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov