How many calories in a 150g raw white potato?

November 7, 2025 •

3 min read

Based on average figures from nutritional databases, a 150g raw white potato typically contains approximately 104 to 116 calories, with the exact number varying by variety and size. This simple starchy vegetable is low in fat and packed with vital nutrients.

Quick Summary

A 150g raw white potato contains an estimated 104-116 calories, derived primarily from carbohydrates, with minimal fat. The nutrient and calorie density change significantly based on how it is prepared and cooked.

Key Points

Approximate Calories: A 150g raw white potato contains an estimated 104 to 116 calories, depending on the specific variety.
Low in Fat: Raw white potatoes are virtually fat-free, with less than 1% of their total calories coming from fat.
Primarily Carbohydrates: The majority of the potato's calories come from carbohydrates, providing a source of energy.
Nutrient-Rich: Beyond calories, potatoes offer a good source of potassium and vitamin C, especially when eaten with the skin on.
Cooking Concentrates Calories: The calorie density per gram increases when potatoes are cooked due to water loss, but the total calories of the whole potato do not change unless ingredients like oil are added.
Nutritional Value Depends on Preparation: To keep the calorie count low, opt for boiling, baking, or steaming instead of frying, which adds significant fat and calories.

How to Calculate the Calories in Your Raw Potato

Estimating the calorie content of a raw potato relies on average nutritional data. According to several databases, the calorie count for raw white potatoes ranges from approximately 69 to 77 calories per 100 grams. Therefore, to find the calories for a 150g portion, you can perform a simple calculation:

Low-end Estimate: 69 kcal (per 100g) x 1.5 = 103.5 kcal
High-end Estimate: 77 kcal (per 100g) x 1.5 = 115.5 kcal

This gives you a reliable range of 104 to 116 calories for your 150g raw white potato. This small variation is due to differences in potato variety, growing conditions, and moisture content.

The Macronutrient Breakdown

Beyond just calories, a 150g raw white potato offers a valuable profile of macronutrients. For a typical raw white potato with the skin included, the breakdown is as follows:

Carbohydrates: Approximately 24-26 grams. This accounts for the vast majority of the potato's energy content.
Protein: About 2 to 3 grams of plant-based protein.
Fat: Extremely low, around 0.1 to 0.2 grams.
Fiber: Approximately 2 grams, with a significant portion found in the skin.

The Role of Water Content

It's important to remember that raw potatoes have a high water content. As the potato cooks, it loses some of this water. This is why 100 grams of cooked potato can have a higher calorie count than 100 grams of raw potato; the nutrients become more concentrated per unit of weight.

Raw vs. Cooked: How Preparation Affects Nutrition

The way you prepare your potato has a major impact on its final nutritional value. The total calorie count of a single potato doesn't change from boiling or baking, but the addition of fats or other ingredients does. The calorie density per gram increases as water is lost during cooking.


Preparation Method	Calorie Density (per 100g)	Key Nutritional Changes
Raw	Approx. 69-77 kcal	Highest Vitamin C concentration, but less bioavailable nutrients.
Boiled	Approx. 87 kcal	Water loss increases calorie density. Most vitamins and minerals are retained, especially if cooked with the skin on.
Baked	Approx. 93-100 kcal	Significant water loss, concentrating calories and nutrients. The skin retains fiber and minerals.
Fried (e.g., french fries)	Approx. 350+ kcal	Calories jump significantly due to added fat from cooking oil.

The Impact of Cooling

Interestingly, cooling a cooked potato can alter its nutritional composition. This process increases the amount of resistant starch, a type of fiber that can improve blood sugar control and feed healthy gut bacteria. This can reduce the potato's glycemic index, making it a more favorable carbohydrate source.

Beyond Calories: A Look at the Health Benefits

While the calorie count is a key metric, the other nutrients in a white potato offer substantial health benefits. Here are some of the standout reasons why potatoes are a valuable part of a balanced diet:

Rich in Potassium: A medium 150g potato contains more potassium than a medium banana, a key electrolyte for muscle function and blood pressure regulation.
Excellent Source of Vitamin C: Even in its raw state, a potato is rich in Vitamin C, which is an antioxidant crucial for immune function and collagen production.
Contains B-Vitamins: Potatoes are a good source of B-vitamins like Vitamin B6, which plays an important role in protein and carbohydrate metabolism.
Good Source of Fiber: With half of the fiber located in the skin, eating the potato skin-on helps increase dietary fiber intake, supporting digestive health.
Virtually Fat-Free: Without the addition of oils or fats during preparation, the potato itself is virtually fat-free and sodium-free.

For more detailed information on the health benefits of potatoes, visit the Mayo Clinic Health System.

Conclusion: The Nutritional Value of a Raw White Potato

A 150g raw white potato is a nutrient-dense food with a moderate calorie count of approximately 104-116. It offers significant amounts of potassium, vitamin C, and dietary fiber, especially when consumed with the skin on. While cooking increases the calorie density per gram by removing water, it does not add calories unless fats or oils are included. The key to maintaining the health benefits of this versatile vegetable is in the preparation method. Boiling or baking with minimal fat preserves its nutritional value, while frying drastically increases the calorie count. Ultimately, the raw white potato is a wholesome ingredient that can be a healthy and satisfying part of a nutritious diet.

Frequently Asked Questions

No, a raw white potato is not inherently fattening as it is low in fat and cholesterol-free, with a moderate calorie count. Calorie-dense potato dishes are typically the result of added fats or oils from cooking methods like frying.

Cooking does not add calories to the potato itself, but it does increase the calorie density per gram. This happens because the potato loses water during the cooking process, concentrating the nutrients and calories into a smaller weight.

A 150g raw white potato is a good source of several nutrients, including potassium and vitamin C. It also contains dietary fiber, especially if the skin is left on, as well as B-vitamins and magnesium.

The caloric difference between the potato's skin and flesh is negligible. The skin is prized for its high fiber content and certain minerals, but the majority of the calories are stored in the starchy flesh.

While generally safe in small amounts, eating raw potatoes is not recommended. They contain solanine, a toxic compound that can be harmful in large quantities, especially if the potato has a green tint. Cooking significantly reduces this compound.

A medium white potato has a calorie count that is comparable to a medium sweet potato. However, sweet potatoes contain higher levels of certain antioxidants and Vitamin A.

Slight variations in reported calorie counts are normal and depend on the specific variety of white potato, its size, and the database used. Some varieties may be slightly more or less calorie-dense than others.