Nutrition Facts

.ME

N/A servings per container

Serving size 1 medium potato (213g)

Amount per serving
Calories 168
% Daily Value*
Sodium 13mg 1%
Protein 4.4g 9%
Total Fat 0.2g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Added Sugars 0g 0%
Total Sugars 1.7g
Dietary Fiber 4.5g 16%
Saturated Fat <0.1g 0%
Total Carbohydrate 38g 14%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Russet Potato Calories

A medium-sized russet potato, weighing approximately 213 grams, contains about 168 calories when eaten raw with the skin on. As a starchy vegetable, most of these calories come from carbohydrates, providing a good source of energy. Understanding the calories in basic foods like potatoes is essential when using a calorie calculator or planning meals to achieve a calorie deficit. It's important to note that the preparation method drastically alters the final calorie count; a baked potato will have far fewer calories than one that has been deep-fried. This makes it a versatile ingredient for a variety of meal plans.

Potato Nutrition

Beyond its calorie content, the russet potato offers a solid nutritional profile. It is naturally very low in fat, cholesterol-free, and contains a notable amount of protein for a vegetable. The 38 grams of carbohydrates are primarily complex carbs, which are digested more slowly than simple sugars. Much of the potato's nutritional benefit, including its 4.5 grams of dietary fiber, is found in its skin. Fiber is crucial for digestive health and can help promote feelings of fullness, which is beneficial when creating low calorie meals. When considering how many calories I should eat a day, nutrient-dense foods like potatoes are a smart choice. Pairing it with a lean protein, and considering the chicken breast calories, can create a well-rounded and satisfying meal.