Nutrition Facts for Potatoes
What Is Potatoes?
Potatoes is one of those “default” foods people come back to when they want predictable nutrition and a meal that fits their calorie target.
It works well as a base for balanced meals, because you can pair it with vegetables for volume, a protein source for satiety, and a sauce or seasoning for enjoyment.
Per 100g, Potatoes has 77 calories, with 2g protein, 17g carbs, and 0.1g fat. Use the serving table below to scale those numbers to your usual portions.
Tip: If you are tracking intake, log portions using a realistic serving size (not just 100g) so your daily totals reflect what you actually eat.
Calories in Potatoes (Per 100g)
The following values are standardized per 100 grams of potatoes.
- Calories
77 kcal
- Protein
2 g
- Carbohydrates
17 g
- Fat
0.1 g
Nutrition by Serving Size
Calories and macros for common portion sizes of potatoes.
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 50g | 38.5 kcal | 1 g | 8.5 g | 0.1 g |
| 100g | 77 kcal | 2 g | 17 g | 0.1 g |
| 150g | 115.5 kcal | 3 g | 25.5 g | 0.2 g |
| 200g | 154 kcal | 4 g | 34 g | 0.2 g |
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Is Potatoes Good for Weight Loss?
Potatoes can fit into a weight loss diet when portions are controlled. At 77 calories per 100g, it offers a moderate calorie density, so you can include it in a calorie deficit without blowing your budget. For best results, combine potatoes with plenty of vegetables and a sustainable calorie target from a calorie calculator or calorie deficit calculator.
Health Benefits of Potatoes
No single food is “magic,” but choosing foods that you can portion consistently (and actually enjoy) is a big part of sustainable fat loss and better health habits. Here are practical reasons potatoes can be a useful addition to a balanced diet:
- Provides useful energy from carbohydrates when you need performance and consistency.
- Pairs well with higher-protein foods, making it easy to build a balanced meal without guessing.
- Keeps macros easier to manage when you want a simpler, leaner plate.
- Works well for volume-friendly meals when you want to stay full on fewer calories.
Who Is Potatoes Best For?
Weight loss
Potatoes can fit a weight loss plan when you track portions and keep your daily calorie target realistic.
Muscle gain
Potatoes can support muscle gain as part of a higher-calorie day. The key is pairing it with enough protein and total calories over time.
General health
Potatoes can be part of a healthy diet when you balance it with vegetables, adequate protein, and overall calorie intake that matches your goals.
How to Use Potatoes in Your Diet
Practical ways to include potatoes in meals:
- Use potatoes as the base of a bowl with lean protein and vegetables for an easy calorie-controlled meal.
- For better satiety, add a protein source and keep sauces measured; the base portion stays consistent.
- Turn it into meal prep: cook a batch, then build different bowls across the week to avoid repetition.
- Mix it into soups or stir-fries to make meals more filling without relying on snacks later.
- Use smaller servings on rest days and larger servings around workouts for performance.
- Want a fast macro breakdown? Use the Meal Log Calculator to estimate calories and macros for your full meal (not just one ingredient).
Related Tools
Log potatoes and other foods in the Meal Log Calculator. Set daily targets with the calorie calculator and macro calculator.
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