How many calories are in 150g of raw potatoes?

November 5, 2025 •

3 min read

According to nutritional data, a 150g raw russet potato with skin contains approximately 119 calories. This relatively low number makes it a staple for many looking to control their caloric intake. Understanding how many calories are in 150g of raw potatoes can help you plan healthier meals and better manage your diet.

Quick Summary

A 150g raw potato, depending on the variety, typically contains 105 to 119 calories, primarily from carbohydrates. The total calorie count is influenced by the potato type and whether the skin is included. Cooking methods can alter the nutrient density and affect the final energy content per gram.

Key Points

Low Calorie Content: 150g of raw potatoes contains between 105 and 119 calories, with a russet variety at the higher end.
Primarily Carbohydrates: The majority of the calories in raw potatoes come from carbohydrates, specifically starch.
Cooking Increases Calorie Density: The calorie content per gram of potato increases after cooking because of water loss. Frying adds significant fat and calories.
Rich in Potassium: A 150g potato with the skin on contains more potassium than a medium banana, supporting muscle function and blood pressure.
Good Source of Vitamin C: Raw potatoes are a good source of vitamin C, an important antioxidant.
Cooking Method Matters: Boiling, steaming, or baking without added fats are the best ways to keep the calorie count low.
Skin is Nutrient-Dense: Leaving the skin on adds valuable fiber and nutrients.

Calorie Breakdown in 150g of Raw Potatoes

For a standard medium-sized (150g) raw potato, the calorie content is surprisingly low and varies slightly by type. For instance, a 150g raw Russet potato with skin contains around 119 calories, while a red potato of the same weight might have about 105 calories. These calories come almost exclusively from carbohydrates, with trace amounts of fat and a moderate protein content.

Macronutrient Profile

The macronutrient composition of a raw potato reveals its value as a carbohydrate source. In a 150g raw russet potato, you can expect roughly:

Carbohydrates: 27g, with approximately 2g of that being dietary fiber.
Protein: 3g.
Fat: Less than 0.2g.

The majority of the calories are derived from the potato's starches, which are complex carbohydrates. Fiber, which is particularly concentrated in the skin, aids in digestion and can help with feelings of fullness. The low-fat and no-cholesterol nature of raw potatoes, before any cooking, makes them a naturally healthy food.

Comparison Table: Calories in Different 150g Potato Varieties


Potato Variety (150g, raw, with skin)	Approximate Calories	Carbohydrates (g)	Protein (g)	Fiber (g)
Russet	119	27	3	2
Red Potato	105	24	3	3
Baby New Potatoes	116	24	3	2
Standard White	112	23.2	3.1	2.6

The Effect of Cooking on Potato Calories

While the baseline caloric value of a potato is established when raw, the cooking process significantly alters its final energy density. This is due to both moisture loss and the addition of other ingredients. For example, a raw potato will weigh more than the same potato baked, meaning the calories per gram increase after baking due to water evaporation. Frying the potato, however, drastically increases the calorie count by absorbing cooking oil, adding a substantial amount of fat.

How cooking alters nutrient density

Boiling or steaming: These methods generally have the least impact on the inherent caloric value. However, some water-soluble vitamins, like vitamin C, can be lost into the cooking water.
Baking or roasting: The potato loses water, which concentrates the remaining carbohydrates and protein. Unless you add fat, the total calorie count for the whole potato remains the same, but the calories per gram increase significantly.
Frying: This is the most calorie-intensive method. Frying causes the potato to absorb oil, which is very energy-dense, turning a low-calorie food into a high-calorie one. For example, 100g of raw potato becomes 350 calories when turned into fries due to the added fat.

Lists for Calorie-Conscious Cooking

For those watching their calorie intake, here are some recommended cooking methods and preparation tips:

Boil or Steam: This preserves most of the nutrients and adds no extra calories. Serving them plain or with minimal, low-calorie additions is ideal.
Bake or Microwave: A plain baked potato is a great option. For flavor, use spices, herbs, or a small dollop of Greek yogurt instead of high-fat butter or sour cream.
Use Herbs and Spices: Flavor your potatoes with paprika, garlic powder, black pepper, or rosemary to boost taste without adding significant calories. A small amount of olive oil can also be used for roasting.
Make a Potato Salad: If you prefer it cold, make a healthy potato salad with a vinaigrette-based dressing instead of a creamy, mayonnaise-heavy one. Cooling the potatoes after cooking can also increase their resistant starch, which has a lower impact on blood sugar.

Nutritional Benefits Beyond Calories

Beyond the calorie count, raw potatoes offer several other nutritional benefits. They are a significant source of potassium, which is essential for maintaining fluid balance and muscle function. A single medium-sized (150g) potato with the skin on contains more potassium (over 600mg) than a banana. They also provide a good amount of vitamin C, which acts as an antioxidant and supports immune function.

For more detailed nutritional information and a comparison of raw versus cooked potatoes, you can refer to authoritative sources like Healthline.

Conclusion: Making Informed Dietary Choices

To summarize, 150g of raw potatoes is a low-calorie, nutrient-dense food that is an excellent source of carbohydrates, potassium, and vitamin C. The exact calorie count will vary based on the specific variety, but it generally falls between 105 and 119 calories. The way you prepare the potato is the most critical factor in its final caloric value. Opting for simple cooking methods like boiling, steaming, or baking without high-fat additives ensures that you maximize its nutritional benefits while keeping the calories in check. Being aware of the raw calorie count provides a solid foundation for making healthier choices when incorporating potatoes into your diet.

Frequently Asked Questions

The total calories of one specific potato do not change from raw to baked. However, because baking removes water, a 100g serving of baked potato will have more calories than a 100g serving of raw potato due to a higher concentration of nutrients per gram.

Peeling a raw potato removes some fiber and nutrients found in the skin, but the change in total calories is minimal. Most of the calories are in the starchy flesh.

Different potato varieties, such as russet, red, or baby new potatoes, have slight variations in their calorie counts per 150g. Russets tend to be slightly higher than red potatoes, but all remain relatively low in calories.

While raw potatoes are lower in calories per gram than cooked ones, eating them raw is not recommended. They are difficult to digest and contain a toxin called solanine, which can cause digestive issues.

To minimize calories, boil, steam, or bake your potatoes without adding high-fat ingredients like butter, sour cream, or oil. Season with herbs, spices, or a squeeze of lemon juice instead.

No, a medium-sized (approx. 150g) white potato often contains slightly fewer calories than a similar-sized sweet potato. However, they are generally comparable in caloric value.

For a vegetable, raw potatoes contain a moderate amount of protein, with a 150g serving typically providing around 3g of protein. This contributes to their nutritional profile.