Calories in Potato
The potato is a starchy root vegetable, a staple food in many cultures worldwide. It is a good source of carbohydrates, vitamin C, potassium, and vitamin B6. When prepared simply, potatoes are a nutritious and naturally low-fat food.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 149 | 2.3g | 20.1g | 7g |
| 1 small (1-3/4" to 2-1/4" dia, raw) (110g) | 1 small (1-3/4" to 2-1/4" dia, raw) (110g) | 164 | 2.6g | 22.1g | 7.7g |
| 1 cup (127g) | 1 cup (127g) | 189 | 3g | 25.5g | 8.9g |
| 1 oz, raw, yields (18g) | 1 oz, raw, yields (18g) | 27 | 0.4g | 3.6g | 1.3g |
| 1 large (3" to 4-1/4" dia, raw) (232g) | 1 large (3" to 4-1/4" dia, raw) (232g) | 346 | 5.4g | 46.5g | 16.2g |
| 1 serving (136 g) | 1 serving (136 g) | 203 | 3.2g | 27.3g | 9.5g |
Health Benefits
Rich in potassium, which is important for blood pressure regulation and heart health.
Contains vitamin C, an antioxidant that supports immune function and skin health.
Provides complex carbohydrates for sustained energy, making it a good fuel source for physical activity.
Nutrition Tips
- Opt for baking, boiling, or steaming potatoes instead of frying to reduce fat and calorie content.
- Eat potatoes with their skin on to maximize fiber intake, as much of the fiber and nutrients are in or just beneath the skin.
- Pair potatoes with lean protein sources and plenty of non-starchy vegetables for a balanced meal.
- Be mindful of toppings like butter, sour cream, cheese, and excessive salt, which can significantly increase calorie and sodium counts.
- Allowing cooked potatoes to cool can increase their resistant starch content, which may benefit gut health.
GAYA Tracking Tip
For accurate results, photograph your potato dish from above, ensuring all components are visible. GAYA can then estimate the portion size and preparation method more precisely, especially distinguishing between baked, boiled, or fried.
Frequently Asked Questions
Are potatoes high in calories?+
A medium potato (173g) contains about 165 calories, which is moderate. The calorie content can increase significantly with added fats from frying or rich toppings like butter and cheese.
Are potatoes a good source of protein?+
While not a primary protein source, a medium potato provides about 4.3 grams of protein. When combined with other protein-rich foods, it contributes to your daily protein intake.
Are potatoes healthy for weight loss?+
Yes, potatoes can be part of a healthy weight loss diet when prepared healthily. They are filling due to their fiber and water content, which can help with satiety. Focus on baked or boiled potatoes without excessive toppings.
Related Foods
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