How Many Calories Are in 1 Cup of Diced Potatoes?

November 7, 2025 •

3 min read

Approximately 116 calories are in one standard cup (153 grams) of raw, diced potatoes with skin. However, this number can change significantly depending on the cooking method, which is important for those monitoring their calorie intake. Understanding the nutritional profile of potatoes is key to dietary management.

Quick Summary

The calorie count for 1 cup of diced potatoes varies based on preparation. Raw potatoes have about 116 calories. Fried versions contain significantly more fat and calories. The cooking method, added ingredients, and skin removal influence nutritional value.

Key Points

Baseline Calories: One cup (approx. 153g) of raw, diced potatoes with skin contains roughly 116 calories.
Cooking Method is Key: Frying potatoes significantly increases the calorie count due to added oil, whereas boiling or steaming adds minimal extra calories.
Added Ingredients Matter: Toppings like butter, oil, and cheese can easily double or triple the final calorie content of a potato dish.
Nutrient-Dense Skin: Leaving the skin on your diced potatoes retains more dietary fiber, potassium, and other beneficial nutrients.
Measure for Accuracy: For precise calorie counting, use a kitchen scale to weigh your potatoes rather than relying solely on volumetric cup measurements.
High in Carbs, Low in Fat: The majority of calories in a plain potato come from carbohydrates, with very little fat, making it a naturally low-fat food.

Calorie Breakdown of 1 Cup of Diced Raw Potatoes

For those tracking nutritional intake, analyzing raw, unprocessed potatoes provides a clear answer. A standard measuring cup holds about 153 grams of diced potatoes with the skin on. According to nutritional databases, this typically equates to approximately 116 calories. The majority of these calories come from carbohydrates; potatoes are naturally low in fat. The macronutrient breakdown is roughly 89% carbohydrates, 10% protein, and just 1% fat, making raw potatoes a very lean food source.

Raw Potato Macronutrient Profile (per 1 cup, diced, approx. 153g)

Calories: 116 kcal
Carbohydrates: 26g
Protein: 3g
Fat: 0.1g
Fiber: 3g

Potatoes offer notable nutritional benefits beyond their calorie count. They are a good source of fiber, which helps digestion and promotes fullness. They are also rich in potassium, essential for cell function, and contain Vitamin C and Vitamin B6.

How Preparation Method Affects Calorie Count

The cooking method is the single biggest factor that alters the final calorie count. Adding oil, butter, or cheese can multiply the total calories, turning a healthy side dish into a high-fat indulgence.

Boiling: This cooking method minimally affects the calorie count, provided no high-fat ingredients are added. A boiled potato will have a slightly higher calorie density per gram than a raw one, but the total calories for the original cup of diced potato remain similar.
Baking or Roasting: Baking or roasting without added fat is a low-calorie option, but most roasting recipes include a generous amount of oil. For example, tossing one cup of diced potatoes in just one tablespoon of olive oil (approx. 120 calories) will more than double the final caloric total.
Frying: Frying drastically increases calories. Potatoes absorb cooking oil, which is very high in calories. The same cup of diced potatoes could end up with 300 calories or more after being deep-fried, depending on the amount of oil absorbed.

Comparison Table: Potatoes by Cooking Method


Method	Added Ingredients	Approx. Calories per 1 Cup Diced (153g)
Raw	None	~116 kcal
Boiled	None	~120-130 kcal
Roasted	1 tbsp Olive Oil	~236+ kcal
Mashed	1 tbsp Butter + Milk	~190+ kcal
Fried	Oil (deep-fried)	~300+ kcal

The Role of the Skin

The skin's presence also impacts nutritional value. The skin is where a significant portion of the dietary fiber, potassium, and minerals are concentrated. Removing the skin reduces the fiber and nutrient content. While this doesn't greatly impact the calorie count, it does diminish the health benefits. Cooking with the skin on is the better choice for a more nutritious meal.

Potato Variety and Other Considerations

The potato type plays a minor role in its nutritional content. For instance, a cup of diced Russet potatoes may have a slightly different calorie count than a cup of red potatoes, though the difference is minimal. Consistency in measurement and accounting for added fats is most important for calorie counting.

To ensure the most accurate calorie count, weighing potatoes with a kitchen scale is best. One cup is a volumetric measurement that can vary. A scale provides a precise weight, which can then be cross-referenced with a reliable nutrition database, such as the USDA. For example, the USDA's food database can be referenced for specific values. An authoritative source like the Harvard T.H. Chan School of Public Health also provides reliable information on nutrition.

Conclusion: Making Informed Choices

In conclusion, 1 cup of raw, diced potatoes contains approximately 116 calories, primarily from carbohydrates. This is a starting point. The cooking method and ingredients used significantly affect the final caloric value. For a low-calorie, nutrient-rich option, boiling or baking without added fats is best, and leaving the skin on provides a valuable fiber boost. Mindful use of toppings and cooking oils is key for keeping potato-based dishes healthy and balanced.

Harvard T.H. Chan School of Public Health: Are Potatoes Healthy?

Frequently Asked Questions

Boiling potatoes adds no extra calories if you avoid adding butter or oil. Baking without oil or butter also adds minimal calories, but adding fat to achieve a crispy texture will increase the total caloric value.

The calorie difference is significant. One cup of diced raw potato is around 116 calories, while the same amount fried could be 300 calories or more, depending on oil absorption.

Eating the skin doesn't reduce calories, but it adds valuable fiber and nutrients. The skin is naturally low in calories and makes the potato more nutritious and filling.

Use preparation methods like boiling, steaming, or air-frying instead of deep-frying to keep potato dishes low in calories. Flavor with herbs, spices, and a small amount of non-fat yogurt instead of butter or cheese.

There are minor differences between varieties like Russet and red potatoes, but the caloric content per cup is very similar. The primary factors affecting calories are preparation method and added ingredients.

Weight is a more accurate and consistent measurement than volume. How densely potatoes are diced and packed into a cup can cause variations, whereas a gram measurement is always the same.

Yes, if prepared correctly. Potatoes are filling and provide important nutrients with relatively low calories when boiled or baked plain. Their high satiety value can help reduce overall calorie intake.