Potato
Per serving: 1 medium boiled potato with skin (167g)
About Potato
One medium boiled potato with skin provides approximately 145 calories, 3.1 grams of protein, 33.4 grams of carbohydrate, 0.2 grams of fat, and 3 grams of fiber. It contains about 30.4 grams of net carbohydrate, and its glycemic effect can range widely depending on variety, cooking method, temperature, and meal composition.
Potato nutrition includes potassium, vitamin C, vitamin B6, copper, magnesium, phosphorus, and several B vitamins. The skin contributes fiber, while deep-frying or adding large amounts of butter, cheese, or cream changes the food's calorie and fat profile substantially.
Plain boiled potatoes provide water, volume, and strong satiety, but their high glycemic index makes portion control important for people managing blood glucose. Pair them with lean protein, legumes, and non-starchy vegetables instead of treating potatoes as the entire meal.
At-a-Glance Stats
Macronutrient Breakdown
145 kcal
Total calories per 1 medium boiled potato with skin (167g)
Protein
Builds & repairs muscle tissue
6% of typical daily value
Carbohydrates
Primary fuel source for energy
33% of typical daily value
Total Fat
Supports hormones & nutrient uptake
0% of typical daily value
Dietary Fiber
Feeds gut bacteria & aids digestion
10% of typical daily value
Calories by Serving Size
All values are approximate. Actual nutrition may vary by apple variety (Fuji, Gala, Granny Smith, etc.).
Key Health Benefits
- 1
Potatoes provide potassium, which supports normal fluid balance, nerve signals, and muscle contraction.
- 2
Vitamin C contributes to collagen formation, antioxidant defense, and absorption of non-heme iron.
- 3
Vitamin B6 supports amino-acid metabolism, neurotransmitter production, and red-blood-cell function.
- 4
Keeping the skin increases fiber intake and helps support digestive health and satiety.
- 5
Plain boiled potatoes can be highly satiating, although added oils, butter, cheese, and frying can substantially increase calorie density.
Vitamins & Minerals
% Daily Value (2,000 cal diet):
≥20% High10-19% Good<10% LowExpert Tip
Boil or bake potatoes with the skin and use measured portions rather than deep-frying them. Cooling cooked potatoes safely and reheating them can increase resistant starch modestly, but portion size remains important for blood-glucose management.
Diet Compatibility
Frequently Asked Questions
How many calories are in Potato?›
Potato contains 145 calories per 1 medium boiled potato with skin (167g). This includes 3.1g protein (12.4 kcal), 33.4g carbohydrates (133.6 kcal), and 0.2g fat (1.8 kcal).
How much protein does Potato have?›
Potato provides 3.1g of protein per 1 medium boiled potato with skin (167g).
Is Potato good for weight loss?›
Plain boiled potatoes can be highly satiating, although added oils, butter, cheese, and frying can substantially increase calorie density. With 145 calories per serving, it can fit well within a calorie-controlled diet.