Nutrition Diet: How many calories in a 150g uncooked potato?

November 6, 2025 •

4 min read

According to nutritional data, a raw, medium-sized potato (about 150g) typically contains around 110-119 calories, though this can vary slightly by variety. Knowing precisely how many calories in a 150g uncooked potato is a crucial first step for anyone monitoring their nutritional intake and planning meals.

Quick Summary

A 150g raw potato generally has between 110 and 119 calories, with the amount influenced by the potato's variety. Its profile is high in complex carbohydrates, and rich in potassium and vitamin C. The calorie count and health benefits can change dramatically depending on the cooking method used and any added ingredients.

Key Points

Calorie Count: A 150g uncooked potato contains approximately 110-119 calories, varying slightly by variety.
Preparation is Key: Cooking methods significantly alter the final calorie and fat content; frying adds the most, while boiling or baking adds minimal.
Resistant Starch: Cooling cooked potatoes increases resistant starch, which can aid blood sugar control and promote gut health.
Nutrient-Dense: Potatoes are a good source of potassium and vitamin C and are naturally fat-free before adding toppings.
Maximize Benefits: To get the most from your potato, bake, boil, or microwave with the skin on and use low-fat toppings.

The Caloric Breakdown: Uncooked Potatoes

An uncooked potato is a surprisingly low-calorie, nutrient-rich vegetable. For a standard medium-sized potato weighing approximately 150g, the calorie count is modest. A raw Russet potato of this size contains about 119 calories, while other varieties may range between 110 and 116 calories. This means that a plain potato, in its uncooked state, is an excellent base for a healthy meal. The energy provided comes primarily from complex carbohydrates, which are a vital fuel source for the body.

Raw Potato Nutrition Facts (per 100g)

To get a clearer picture of the nutritional value, here is the breakdown for a 100g serving of a typical raw potato, which can be scaled up to calculate a 150g portion:

Calories: ~74-87 kcal
Carbohydrates: ~17.5-20.1g
Protein: ~1.8-1.9g
Fat: ~0.1g
Fiber: ~1.6-1.8g

Comparing Potato Varieties

Different potato types, while similar in their overall nutritional composition, can have slight variations in their calorie counts and nutrient levels. This table provides a comparison based on approximate 100g servings.


Potato Variety	Calories (per 100g)	Primary Features	Best for
White Potato	69–77 kcal	Neutral flavor, moderate fiber	Boiled, mashed, steamed
Russet Potato	79 kcal	Starchy, fluffy texture, higher fiber	Baked, fried (healthier preps)
Sweet Potato	86 kcal	Higher in sugar, rich in Vitamin A	Baking, roasting, mashing

The Impact of Preparation on Potato Nutrition

The humble potato's reputation as unhealthy is often due to preparation methods, not the potato itself. The addition of oil, butter, and high-fat toppings drastically increases the calorie and fat content.

Boiling and Steaming: These are among the healthiest cooking methods. They add no fat or calories. However, boiling can cause some water-soluble vitamins, like vitamin C and certain B vitamins, to leach into the water. To minimize this, boil with the skin on.
Baking and Microwaving: Baking or microwaving potatoes with the skin on retains most nutrients and adds minimal calories, making them excellent choices. Topping with healthy options like salsa, Greek yogurt, or herbs can add flavor without excess fat.
Frying and Deep-Frying: This method adds significant fat and calories due to absorption of cooking oil. A 150g portion of deep-fried potato wedges, for instance, can contain over 270 calories, a substantial increase over its raw state. Frying also reduces the overall nutrient density.

The Resistant Starch Factor

Interestingly, cooling potatoes after cooking increases their resistant starch content. This type of starch behaves more like fiber and has several health benefits, including improving blood sugar control and providing a food source for beneficial gut bacteria. This makes pre-cooked, chilled potatoes an even healthier option, perfect for salads.

Health Benefits of Including Potatoes in Your Diet

Beyond being a low-calorie carbohydrate source when prepared simply, potatoes offer a wealth of health benefits:

Rich in Nutrients: Potatoes are an excellent source of potassium, which is crucial for heart health and blood pressure regulation. They also provide a significant amount of vitamin C, an antioxidant that supports the immune system.
Promotes Satiety: Research shows that potatoes are one of the most satiating foods, meaning they help you feel full and satisfied for longer. This can help with calorie control and weight management.
Supports Digestive Health: The fiber in potatoes, especially in the skin, aids digestion and promotes regularity. As mentioned, resistant starch also acts as a prebiotic, feeding good bacteria in your gut.
Contains Antioxidants: Potatoes, particularly red and purple varieties, contain antioxidants like flavonoids and anthocyanins, which help fight cellular damage from free radicals and may reduce the risk of chronic diseases.

Making the Most of Your Potatoes

To maximize the health benefits of potatoes while keeping calorie intake in check, consider these tips:

Eat the Skin: The skin contains a significant portion of the potato's fiber, potassium, and other minerals.
Choose Healthy Cooking Methods: Opt for baking, boiling, microwaving, or steaming over frying. This prevents the addition of unnecessary fats and calories.
Add Flavor, Not Fat: Instead of butter and sour cream, use herbs, spices, Greek yogurt, or salsa as healthy toppings.
Pair with Protein: Combine your potato with a lean protein source like chicken or fish to create a balanced, filling meal.
Eat Them Cooled: For a boost of resistant starch, cook and cool your potatoes before adding them to salads.

Conclusion

While the answer to how many calories in a 150g uncooked potato is a simple number—around 110-119—the full story of its nutritional value is more complex. A raw potato is a healthy, low-fat vegetable rich in essential vitamins and minerals. Its role in a diet, and its impact on your health, is largely determined by how it is prepared and what you pair it with. By choosing healthier cooking methods and mindful toppings, potatoes can be a delicious and beneficial part of any balanced diet. For more in-depth nutritional information on how different preparation methods affect potatoes, consult resources like the Harvard T.H. Chan School of Public Health's Nutrition Source.

Frequently Asked Questions

Yes, when prepared healthily (boiled, baked, or steamed), potatoes are low in calories and high in fiber, which promotes satiety and can support weight loss efforts.

Yes, the skin contains a significant portion of the potato's dietary fiber, potassium, and other nutrients. Eating the potato with its skin on, especially after baking, is highly beneficial.

Frying potatoes drastically increases their calorie and fat content due to oil absorption. Deep-fried versions, like french fries, can be several times more caloric and less nutritious than their baked or boiled counterparts.

Not necessarily. Calorie counts are very similar for the same weight, though sweet potatoes often have more sugar and Vitamin A, while white potatoes offer more potassium.

Resistant starch is a type of carbohydrate in potatoes that resists digestion in the small intestine. It feeds beneficial gut bacteria, improves digestive health, and helps control blood sugar levels.

No. Green spots indicate the presence of glycoalkaloids like solanine, which can be toxic in large amounts and cause digestive upset. Green parts should be cut away completely before cooking.

Instead of high-fat options like butter and sour cream, consider toppings such as salsa, low-fat Greek yogurt, chives, steamed vegetables, or homemade chili for a healthier, flavor-packed meal.