How Much Fat is in 100g of Potatoes?

December 14, 2025 •

3 min read

According to the USDA, a plain, 100g raw potato contains only about 0.1 grams of fat, making it an almost fat-free food. However, the way a potato is prepared can dramatically alter its final fat content and overall nutritional profile. Understanding this difference is key to including potatoes in a healthy diet.

Quick Summary

A 100g portion of raw or simply prepared potato contains a negligible amount of fat. Its nutritional value is primarily affected by the cooking method and any fats or toppings added during preparation. Healthier methods retain the potato's low-fat profile, while frying or adding rich ingredients significantly increases it.

Key Points

Negligible Fat: A plain, raw 100g potato contains only about 0.1g of fat, classifying it as virtually fat-free.
Cooking Method is Key: The fat content of a potato dramatically increases with cooking methods that add fat, such as frying or roasting in oil.
Healthy Preparation: Baking, boiling, or steaming are the best ways to prepare potatoes to keep them low in fat and preserve nutrients.
Frying Increases Fat: Deep-fried chips can have 10-14g of fat per 100g, a huge jump from the raw potato's 0.1g.
Nutrient-Dense: Besides being low-fat, potatoes offer valuable nutrients like Vitamin C, potassium, and complex carbohydrates for sustained energy.
Mindful Toppings: Toppings like butter, sour cream, and cheese add significant fat and calories, so use them sparingly.

The Low-Fat Nature of Potatoes

Contrary to popular belief, the humble potato is not inherently a fattening food. In its natural, unprocessed state, it is an excellent source of complex carbohydrates, vitamins, and minerals with very little fat. This low-fat profile is one of its key nutritional benefits, especially when compared to other popular starchy sides like pasta or rice. The fat content is so minimal that a raw potato is often considered virtually fat-free. The true nutritional story, and the reason for the potato's sometimes-negative reputation, lies entirely in how it is prepared and consumed.

Impact of Cooking on Fat Content

Adding fats during cooking is the main reason why a potato's fat content can skyrocket. Frying, roasting with excessive oil, and incorporating fatty toppings transform this healthy root vegetable into a high-fat, high-calorie dish. For instance, deep-frying a potato can increase its fat content from nearly zero to over 10 grams per 100g, while a serving of potato crisps can contain as much as 34g of fat. The key is to control the amount and type of fat added.

Nutritional Profile of a 100g Raw Potato

Here is a breakdown of the nutritional components of a standard 100g raw potato, providing context for its low-fat nature:

Calories: Approximately 77 kcal
Carbohydrates: Around 17 grams
Protein: About 2 grams
Fiber: Roughly 2 grams (concentrated in the skin)
Vitamins and Minerals: Rich in Vitamin C, potassium, and Vitamin B6
Fat: Only about 0.1 grams

Healthy Cooking Methods to Keep Fat Low

To reap the nutritional benefits of potatoes without the added fat, focus on cooking methods that don't involve deep-frying. Here are some healthy options:

Boiling: A simple boiled potato with the skin on retains most of its nutrients and adds very little fat.
Steaming: Similar to boiling, steaming cooks the potato thoroughly without the need for any added oils.
Baking: Baking a whole potato in its skin results in a soft, fluffy texture. A small amount of healthy oil can be used to achieve a crispy skin, but it's not essential.
Roasting: If you prefer roasting, toss potatoes with a minimal amount of a heart-healthy oil like olive oil and your favorite herbs and spices.

Potato Preparation Comparison Table (per 100g)


Preparation Method	Approx. Fat Content	Why it Differs
Raw Potato	0.1g	The potato's natural state.
Boiled Potato (skin on)	~0.3g	Slight increase, likely from minor processing.
Baked Potato (skin on)	~0.3g	Retains natural low-fat status.
Roasted Potatoes (with oil)	~5g	Increased fat due to cooking oil.
Oven Baked Chips	~6g	Higher oil content than simple roasting.
Deep Fried Chips	10-14g	Substantially higher fat due to cooking process.

The Role of Potatoes in a Balanced Diet

Including potatoes in a balanced diet is perfectly healthy when prepared correctly. They provide sustained energy from complex carbohydrates, making them a satisfying and filling food option. Their rich potassium content is beneficial for maintaining healthy blood pressure, and the fiber, especially when eating the skin, aids digestive health. By opting for low-fat cooking methods, you can enjoy potatoes and their nutritional benefits without worrying about your fat intake.

Conclusion: It's All in the Preparation

Ultimately, the amount of fat in 100g of potatoes is very low, bordering on non-existent when raw or simply cooked. The myth of the fattening potato is based on the high-fat cooking methods and toppings often associated with it. By choosing to bake, boil, or steam your potatoes and being mindful of added fats, you can enjoy this versatile and nutritious vegetable as part of a healthy lifestyle. It’s the condiments and cooking oil, not the potato itself, that you need to watch.

For more detailed nutritional information, resources like the USDA Food and Nutrition Center are excellent guides.

Frequently Asked Questions

No, a plain baked potato is very low in fat. The fat content remains minimal, similar to a boiled or raw potato, as long as no extra fats like butter, oil, or sour cream are added.

The fat content of 100g of french fries is significantly higher than a plain potato, typically ranging from 10 to 14 grams or more, depending on the frying method and oil used.

Both sweet potatoes and white potatoes are naturally low in fat, with negligible differences. Both are excellent sources of nutrients and their final fat content depends on how they are cooked.

No, eating potato skin does not increase the fat content. The skin is where a significant amount of the potato's fiber is located, and it remains very low in fat.

The best methods to keep potatoes low in fat are boiling, steaming, or baking without added oils or high-fat toppings.

No, this is a myth. Potatoes are nutrient-dense vegetables, providing carbohydrates for energy, and important vitamins and minerals like potassium and Vitamin C, not just empty calories.

Yes, potatoes can be part of a weight-loss diet. They are low in fat, and their complex carbohydrates and fiber promote a feeling of fullness, which can help reduce overall calorie intake when prepared healthily.