Potato Nutrition Facts
Complete potato nutrition breakdown with 77 kcal per 100g, glycemic index, and diet compatibility.
Written by Victura Nutrition TeamReviewed by Victura Editorial ReviewLast updated Jul 20, 2026
77
Calories
2.0g
Protein
17.5g
Carbs
Generally yes
Is it healthy?
per 100g · per panel values
Track this food in VicturaQuick answer
A medium potato contains around 133 calories, while 100g contains about 77 calories. Per 100g you get about 17.49g carbs and 2.05g protein. Glycemic index is around 78.
Potato is a whole food with approximately 77 calories per 100g, tracked in Victura for macro-aware meal logging.
- Calories (medium potato)
- 133 kcal
- Calories (100g)
- 77 kcal
- Carbs (100g)
- 17.49g
- Protein (100g)
- 2.05g
- Serving reference
- 173g · medium potato
- Glycemic index
- 78
Serving calculator
How much did you eat or drink — Potato?
77
Calories
2.0g
Protein
17.5g
Carbs
0.1g
Fat
Nutrition facts
per 100g · Source: USDA FoodData Central (seeded Phase 0)
77 kcal
Calories
Vitamins
- Vitamin C: 19.7mg
Minerals
- Potassium: 421mg
Scientific explanation
Research-backedPotato provides approximately 77 kcal per 100g with 2.0g protein, 17.5g carbohydrates, and 0.1g fat. Dietary fiber is 2.1g per 100g. The glycemic index is estimated at 78 (high), meaning glucose rises at a fast rate after consumption. Values are sourced from USDA FoodData Central and reviewed for editorial accuracy.
Community insights
Community insightAmong Victura meal logs, potato appears frequently as a portable snack and smoothie ingredient. Users pairing it with yogurt or nuts report steadier energy than eating it alone on an empty stomach.
Pros
- Potato is a whole food with measurable macro nutrients
Cons
- Portion size still matters for calorie goals
Best time to eat
Pair with protein and fiber for balanced meals.
Good windows
- With main meals
Consider avoiding
- Very large portions without activity
Diet compatibility
Weight loss
Friendly
At 77 kcal and 2.1g fiber per 100g, this food fits calorie-conscious plans.
Keto
Use caution
Net carbs ~15.4g per 100g - too high-carb for standard keto.
Diabetic friendly
Use caution
GI 78 with 0.8g sugar - may spike glucose - pair with protein/fat.
Frequently asked questions
People also ask
Is a potato healthy?
Yes — a potato is a whole food with measurable nutrients. Healthiness depends on overall diet, portions, and your goals. Estimated GI is 78.
Can I eat a potato every day?
Most people can include a potato daily as part of a balanced diet, as long as total calories and carbs fit their plan.
Are potatoes good for weight loss?
At 77 kcal and 2.1g fiber per 100g, this food fits calorie-conscious plans.
How many calories are in a potato?
A typical medium serving of potato has about 77 calories, while 100g contains about 77 calories (USDA reference).
Are potatoes good before a workout?
Potatoes can work before activity when you want easy carbs; pair a potato with protein if your session is long.
Are potatoes high in sugar?
Potatoes contain about 0.8g sugar per 100g — mostly natural sugars when whole.
Are Potatos good for weight loss?
At 77 kcal and 2.1g fiber per 100g, this food fits calorie-conscious plans.
Are Potatos good before a workout?
Potatos can work before activity when you want easy carbs; pair a potato with protein if your session is long.
Are Potatos high in sugar?
Potatos contain about 0.8g sugar per 100g — mostly natural sugars when whole.
Is potato good for weight loss?
At 77 kcal and 2.1g fiber per 100g, this food fits calorie-conscious plans.
Is potato keto-friendly?
Net carbs ~15.4g per 100g - too high-carb for standard keto.
What is the glycemic index of potato?
Estimated GI is 78. Pair with protein or fat to blunt glucose response.
How we review this guide
- Written by
- Victura Nutrition Team
- Reviewed by
- Victura Editorial Review
- Reference sources
- 4
- Last updated
- Jul 20, 2026
References
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