Early version. Nutrient values from USDA FoodData Central; dietitian review in progress. Not medical advice.

How healthy is potato?

Is potato healthy? Yes, in sensible portions. Potato scores 57/100 on the HowHealthyIs Score: 100 g provides 93 kcal, 535 mg potassium and 9.6 mg vitamin C. Baked with the skin, it is a good source of potassium and vitamin C. How you cook it matters more than the potato itself. Source: USDA FoodData Central.

  • Source of potassium
  • Low sugar
  • Low fat
Score explained

The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Potato ranks higher than 57% of them.

Counts in favor (% daily value per 100 kcal)

  • Potassium12%
  • Vitamin C11%
  • Fiber8%
  • Magnesium7%
  • Iron6%
  • Protein5%
  • Calcium1%
  • Vitamin E0%
  • Vitamin A0%

Counts against

  • Saturated fat0%
  • Added sugars0%
  • Sodium0%

Raw NRF9.3: 53 minus 1 = 52. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology

How many calories are in potato?

Calories161kcal
Protein4.3g
Carbohydrates37g
Fat0.2g
Fiber3.8g
Sugars2g
Nutrition facts for potato. Per 100 g and for the selected portion (173 g). %DV uses FDA Daily Values.
NutrientPer 100 gPer portion%DV
Energy and macronutrients
Calories93 kcal161 kcal
Protein2.5 g4.3 g9%
Carbohydrates21 g37 g13%
Fiber2.2 g3.8 g14%
Sugars1.2 g2 g
Added sugars0 g0 g0%
Fat0.1 g0.2 g0%
Saturated fat<0.1 g<0.1 g0%
Vitamins
Vitamin A1 µg1.7 µg0%
Vitamin C9.6 mg17 mg18%
Vitamin E<0.1 mg<0.1 mg0%
Minerals
Calcium15 mg26 mg2%
Iron1.1 mg1.9 mg10%
Potassium535 mg926 mg20%
Magnesium28 mg48 mg12%
Sodium10 mg17 mg1%

Source: USDA FoodData Central, "Potatoes, baked, flesh and skin, without salt" (FDC 170093). Values rounded.

Why is potato good for you?

  • 926 mg potassium in 1 medium, baked, 20% of the daily value. Potassium contributes to the maintenance of normal blood pressure.
  • 17 mg vitamin C in 1 medium, baked, 18% of the daily value. Vitamin C contributes to the normal function of the immune system.
  • 3.8 g fiber in 1 medium, baked, 14% of the daily value. Most adults eat well under the 28 g daily value for fiber.

Good ways to use it

  • A filling, inexpensive carb
  • Baked or boiled with the skin on

What should you watch out for?

  • Fries and chips are a different food nutritionally: far more fat, salt and calories per 100 g.

What can you eat instead of potato?

Foods you can use the same way with a higher HowHealthyIs Score.

Sweet potato

90 kcal per 100 g

88

High in vitamin A, Source of fiber

How does potato compare?

Common questions about potato

Are potatoes healthier than rice?
Per 100 g, a baked potato has fewer calories than cooked white rice and much more potassium and vitamin C. Both fit a balanced diet; preparation is the bigger factor.
How many calories are in potato?
100 g of potato has 93 kcal. A typical portion, 1 medium, baked (173 g), has about 161 kcal.
How much protein is in potato?
Potato has 2.5 g of protein per 100 g, or about 4.3 g in 1 medium, baked.
Is potato good for weight loss?
Potato is low in calories (93 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.

Sources

  1. U.S. Department of Agriculture. FoodData Central, SR Legacy: "Potatoes, baked, flesh and skin, without salt", FDC ID 170093. fdc.nal.usda.gov
  2. U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9).
  3. Fulgoni VL, Keast DR, Drewnowski A. Development and validation of the Nutrient-Rich Foods Index. J Nutr. 2009;139(8):1549-1554.
  4. Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941.

Review and updates

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More: Vegetables ranked, foods high in potassium.