How many carbs are in one potato? A Complete Nutritional Breakdown

November 26, 2025 •

3 min read

According to the USDA, a medium (173g) baked russet potato with the skin contains 37 grams of total carbohydrates. However, the exact number for how many carbs are in one potato depends heavily on its size, variety, and how it is prepared.

Quick Summary

The carb count for a single potato depends on its size, type, and preparation method. Most of a potato's carbohydrates are complex starches, which can be modified by cooking and cooling. Potatoes also provide fiber, vitamins, and minerals.

Key Points

Varies by Size: A medium potato (173g) contains around 37 grams of carbohydrates, while a large one has over 60 grams, and a small one has about 20 grams.
Cooking Matters: Boiling and then cooling a potato increases its resistant starch content, which acts like fiber and can lower its glycemic impact.
Complex Carbs: The main carbohydrate in a potato is complex starch, which provides sustained energy for the body.
Nutrient-Dense: Potatoes are packed with essential nutrients beyond just carbs, including vitamin C, vitamin B6, and potassium.
Skin On for Fiber: Leaving the skin on adds valuable dietary fiber, along with extra vitamins and minerals.
Resistant Starch Benefits: The resistant starch formed when potatoes are cooled can improve gut health and insulin sensitivity.
GI Varies: The Glycemic Index (GI) of potatoes varies widely depending on the variety, cooking method, and temperature when eaten.

Understanding the Basics of Potato Carbohydrates

Potatoes are often mischaracterized as a source of 'bad' carbs, but they are a nutrient-dense vegetable rich in complex carbohydrates. The primary carbohydrate in a potato is starch, which provides a key source of energy for the body. The total carbohydrate content is not a single, fixed number but varies based on several factors, including the potato's size and how it is cooked. A large, baked russet potato can contain over 60 grams of carbohydrates, while a small, raw potato has significantly less. This guide will provide a comprehensive look at the carbohydrate content, influencing factors, and different types of carbs found in this popular vegetable.

Carb Count by Potato Size and Type

To get a clear picture of the carbohydrate content, it is helpful to look at standard serving sizes. For a medium (173g) baked russet potato with the skin, the total carbohydrate count is around 37 grams. However, the same potato boiled instead of baked might have a slightly lower carb count. The type of potato also makes a difference; for example, a sweet potato generally has a lower glycemic index and a different carbohydrate profile than a russet.

Small Potato (approx. 100g): Roughly 20 grams of carbohydrates.
Medium Potato (approx. 173g): Around 37 grams of carbohydrates.
Large Potato (approx. 299g): Over 60 grams of carbohydrates.

The Impact of Cooking Methods on Carbohydrates

How a potato is cooked significantly influences its total carb count and the type of starches it contains. The process of cooking and cooling can change the potato's starch composition, particularly increasing resistant starch.

Boiling: Boiling, especially when followed by cooling, can increase the amount of resistant starch. This type of starch resists digestion in the small intestine and acts more like dietary fiber, which can have a lower impact on blood sugar levels.
Baking: Baking at high temperatures gelatinizes the starch, making it more readily digestible. This typically results in a higher glycemic index compared to a boiled and cooled potato.
Frying: Frying potatoes, such as for French fries or chips, increases the fat content but can also increase resistant starch depending on the preparation and cooling process. However, this method adds significant amounts of fat and can negate other health benefits.

The Role of Resistant Starch

Resistant starch is a type of carbohydrate that is not digested in the small intestine but is fermented by bacteria in the large intestine. This process can improve gut health. Raw potatoes have high levels of resistant starch, but cooking reduces this. The magic, however, happens during cooling. When a potato is cooked and then cooled, some of the starch retrogrades, or recrystallizes, becoming resistant starch again. Reheating the potato after cooling will not reverse this change, meaning you can benefit from increased resistant starch even when eating reheated potatoes. This process makes potatoes, especially when prepared and stored properly, a useful component of a healthy diet.

Comparison of Carb and Nutrient Content

The following table compares the nutritional content of a medium (100g) raw potato versus a medium (100g) boiled potato, providing a better context for its carbohydrate value.


Nutrient	Raw Potato (per 100g)	Boiled Potato (per 100g)
Calories	74 Kcal	75 Kcal
Carbohydrates	17.5g	15.4g
Dietary Fibre	1.6g	1.7g
Protein	1.8g	2.2g
Fat	0.1g	0.1g
Potassium	Approx. 407mg	484mg
Vitamin C	Approx. 9.1mg	12.0mg

Beyond Carbs: A Nutrient-Dense Food

While this article focuses on carbohydrates, it is important to remember that potatoes offer a wealth of other essential nutrients. A medium potato with the skin is an excellent source of vitamin C and a good source of vitamin B6 and potassium. Potassium is vital for maintaining fluid balance and regulating blood pressure. Potatoes also contain various antioxidants and phytonutrients. This nutrient profile confirms that potatoes are far more than just a source of starch, offering significant health benefits when prepared healthily. For more information on potato nutrition, visit the Potato Goodness website.

Conclusion

The answer to "how many carbs are in one potato?" is not a fixed number, but a range that depends on the potato's size, variety, and preparation. Most of the carbs are complex, and healthy cooking methods like boiling can even increase the beneficial resistant starch content. Rather than avoiding potatoes based on their carb content, focus on healthy preparation techniques and portion control to enjoy their significant nutritional benefits as part of a balanced diet. Including potatoes with protein and fat can also help moderate their impact on blood sugar.

Frequently Asked Questions

Yes, potatoes are considered a carbohydrate-rich food. However, they are also very nutrient-dense, providing vitamins, minerals, and dietary fiber, especially when eaten with the skin.

Cooking methods don't change the total carb count dramatically, but they do alter the type of starch. For example, boiling and then cooling a potato increases its resistant starch, which digests more slowly.

Sweet potatoes typically have a similar carb count per 100g to white potatoes, but they generally have a lower glycemic index, particularly when boiled. The carb profiles and other nutrients do differ.

The skin contains a portion of the potato's total carbohydrates, primarily in the form of fiber. Keeping the skin on increases the overall fiber content, which is beneficial for digestion.

Resistant starch is a type of starch that resists digestion in the small intestine and is fermented in the large intestine. Cooling a cooked potato causes some of its digestible starch to convert into resistant starch, which has potential health benefits like improving insulin sensitivity.

Yes, people with diabetes can eat potatoes. Since potatoes are high in carbohydrates, portion control is key. Opting for boiled and cooled potatoes can increase resistant starch and moderate the glycemic response.

To lower the glycemic impact, you can cook and cool the potatoes to increase resistant starch. You can also pair them with protein, healthy fats, and other vegetables to slow down digestion.