Understanding What is the Nutritional Value of a 150g Potato?

November 6, 2025 •

4 min read

Did you know that a 150g potato with its skin can contain more potassium than a banana, along with significant amounts of vitamin C? For those seeking clarity on healthy eating, understanding exactly what is the nutritional value of a 150g potato can change its reputation from a high-carb indulgence to a nutritious, wholesome food.

Quick Summary

A medium, plain 150g potato offers around 110-120 calories, complex carbohydrates, protein, and significant amounts of potassium and vitamin C, especially when cooked with the skin on. Its low fat and cholesterol profile makes it a healthy dietary component when prepared correctly.

Key Points

Low Calories, High Nutrients: A 150g potato contains about 110-120 calories, making it a calorie-conscious yet nutrient-dense food.
Rich in Potassium: A medium potato provides over 600mg of potassium, more than a banana, essential for heart health and muscle function.
Excellent Source of Vitamin C: A 150g potato with the skin on can provide up to 30% of the daily recommended value of vitamin C.
Fiber for Digestive Health: Keeping the skin on significantly increases the potato's fiber content, aiding digestion and promoting satiety.
Cooking Method is Key: Baking and microwaving are the healthiest preparation methods, while frying adds significant unhealthy fat and calories.
Complex Carbohydrates: Potatoes provide complex carbohydrates, offering a steady supply of energy for the body and brain.

The Macronutrient Breakdown of a 150g Potato

For a medium-sized potato weighing approximately 150 grams, the nutritional profile is surprisingly robust and balanced, particularly when eaten whole with the skin. This section breaks down the core macronutrients you can expect from this portion size.

Calories: A medium 150g potato, like a white or russet potato, contains between 110 and 120 calories when cooked simply, such as by baking or microwaving. This low calorie count makes it a filling option without excessive energy intake, aiding in weight management.
Carbohydrates: The primary component of a potato is carbohydrates, mainly in the form of starch. A 150g serving typically provides 26-27 grams of carbohydrates, which serve as a crucial energy source for the body and brain. Paired with fiber and protein, these complex carbs release glucose into the bloodstream more steadily than simple sugars, preventing major blood sugar spikes.
Protein: While not a primary protein source, a 150g potato does contribute a modest 3 grams of plant-based protein. What is notable, however, is the high quality of this protein for a vegetable source. While lower in quantity than animal products or legumes, potato protein (called patatin) contains a favorable balance of amino acids.
Fat: A plain potato is virtually fat-free, containing less than 1 gram of fat per 150g serving. Any significant fat content is typically added during preparation through ingredients like oil, butter, or sour cream.

A Mineral and Vitamin Powerhouse

Beyond its macronutrients, a 150g potato is packed with essential vitamins and minerals that are critical for various bodily functions. The concentration of these micronutrients is particularly high when the potato is consumed with its skin.

Potassium: One of the most significant benefits of eating potatoes is their high potassium content. A medium 150g potato provides over 600mg of potassium, which is more than a medium banana. Potassium is vital for maintaining fluid balance, nerve signals, and muscle contractions, and a high intake is linked to a reduced risk of high blood pressure and heart disease.
Vitamin C: Often overlooked as a source of vitamin C, a medium potato can provide up to 30% of the daily recommended value. This powerful antioxidant helps protect cells from damage caused by free radicals, supports the immune system, and aids in collagen production.
Vitamin B6: Potatoes are also a good source of vitamin B6, which plays a critical role in brain development, immune function, and metabolism.
Iron: While not a significant source, a 150g potato contributes some iron, an essential mineral for transporting oxygen in the blood.
Other Minerals: Trace amounts of magnesium, phosphorus, and zinc are also present, all contributing to overall health.

The Importance of Fiber and Resistant Starch

Potatoes are a valuable source of dietary fiber, particularly when the skin is eaten. Fiber aids in digestive health, helps regulate blood sugar, and promotes a feeling of fullness, which can support weight management. A medium 150g potato with the skin typically contains 2-3 grams of fiber.

Crucially, potatoes also contain resistant starch, a type of fiber that isn't digested in the small intestine. This starch feeds the beneficial bacteria in your gut, promoting good digestive health. One of the most interesting aspects is that cooking and cooling potatoes, such as in a potato salad, increases the amount of resistant starch, enhancing its health benefits.

Impact of Cooking Methods on Nutritional Value

The way a potato is prepared significantly impacts its nutritional profile. The table below illustrates the differences between common cooking methods based on a 150g serving.


Cooking Method	Calorie Impact	Nutrient Retention	Fiber Content	Potential Downsides
Baking/Microwaving	Low (around 110-120 kcal)	Excellent; preserves most vitamins and minerals.	High (especially with skin).	Can be negated by high-fat toppings.
Boiling	Low (around 129 kcal)	Good, but water-soluble nutrients like Vitamin C and potassium can leach into the water.	High (especially with skin).	Loses some nutrients; depends on cooking duration.
Frying (e.g., chips/fries)	High (adds significant fat and calories).	Poor; high heat degrades nutrients.	Lower due to high processing.	Adds high fat and can form harmful chemicals like acrylamides.
Boiling then Cooling	Low	Better for resistant starch; benefits gut health.	High (especially with skin).	Some water-soluble nutrient loss.

How to Maximize the Nutritional Value of a Potato

To ensure your potato is a truly healthy and nutritious part of your diet, focus on preparation and toppings. Here are some simple, effective tips:

Leave the Skin On: The skin is where a significant portion of the fiber, potassium, and other vitamins are located. Scrub it clean and cook it whole to reap the maximum benefit.
Embrace Healthier Cooking Methods: Prioritize baking, microwaving, or roasting over frying. These methods lock in more nutrients and prevent the addition of unhealthy fats.
Choose Nutritious Toppings: Instead of butter and sour cream, opt for healthier alternatives. Ideas include Greek yogurt, salsa, steamed vegetables, or a sprinkle of nutritional yeast.
Consider Resistant Starch: For gut health, try making potato salad. Boiling and then cooling the potatoes increases their resistant starch content.
Experiment with Varieties: While the differences are not extreme, red-fleshed potatoes contain slightly more antioxidants. Explore different types to add variety to your diet.

Conclusion

Contrary to popular misconception, a medium 150g potato is a highly nutritious and versatile vegetable that deserves a place in a healthy diet. When prepared simply and healthily, it offers a wealth of benefits, including significant potassium and vitamin C, complex carbohydrates for sustained energy, and dietary fiber for digestive health. The key to unlocking its full potential lies in avoiding heavy frying and high-fat toppings, and instead embracing cooking methods that preserve its natural goodness. By making conscious preparation choices, the humble potato can be transformed into a valuable and delicious part of a balanced nutritional plan. For more detailed nutritional information on how various cooking methods affect potatoes, consider consulting scientific studies such as those referenced in the NIH's article on the topic.

Frequently Asked Questions

Yes, eating a 150g potato with its skin on is recommended because the skin contains a significant amount of dietary fiber and concentrated levels of potassium, folate, and other vitamins.

Yes, boiling can cause some water-soluble nutrients, such as vitamin C and potassium, to leach out into the cooking water. To minimize this, boil the potato with its skin on and for as short a time as possible.

The cooking method dramatically impacts the final calorie count. Simple methods like baking or microwaving add minimal calories, whereas frying in oil can add a significant amount of fat and calories.

Not necessarily. Both are nutrient-dense vegetables. White potatoes are often higher in potassium, while sweet potatoes are rich in vitamin A. The healthiest option depends on the rest of your diet and how you prepare them.

Yes, potatoes can be part of a weight-loss diet. They are low in calories and naturally filling, especially when prepared healthily without high-fat additions like butter or sour cream, which helps reduce overall calorie intake.

Potatoes generally have a high glycemic index (GI), causing a quicker rise in blood sugar. However, this can be influenced by variety and preparation. Notably, cooling cooked potatoes increases their resistant starch content, which helps moderate blood sugar impact.

Yes, for a plant-based food, the protein in a potato is considered high quality. A medium 150g potato provides about 3 grams of protein, and although it's a small amount, the protein quality is better than many other common crops.