At a glance
- 4.5 g protein and 164 calories per 1 medium (173 g).
- 2.7 g protein per 100 calories: #394 of 536 foods in our USDA list, #67 of 89 in vegetables.
- 4 g fiber and 24 mg sodium per serving.
What is potato like to eat?
Potatoes are starchy tubers that can be baked, boiled, mashed or roasted. A baked russet is a blank canvas for toppings like Greek yogurt, cheese, beans and chili.
How can you eat more potato?
Try this
Bake and top with Greek yogurt and chivesLoad with chili and cheddarRoast in wedges with olive oilMash with milk and serve with fishIs potato good on a GLP-1?
Mashed or baked potato is soft and bland, so a small portion with a protein topping can be gentle to eat. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does potato compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Potato | 1 medium | 4.5 g | 164 | 2.7 g |
| Sweet potato | 1 medium | 2.3 g | 103 | 2.2 g |
| Greek yogurt | 3/4 cup | 17.5 g | 104 | 16.9 g |
| Cottage cheese | 1/2 cup | 12.4 g | 95 | 13.1 g |
Close to potato per calorie: sesame seeds (3.1 g), cashews (2.7 g), walnuts (2.2 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Store potatoes in a cool, dark place away from onions, and cut away any green spots before cooking.
What's the full nutrition for potato?
| Nutrient | Per 1 medium (173 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 164 | 95 | |
| Protein | 4.5 g | 2.6 g | 9% |
| Fat | 0.2 g | 0.1 g | |
| Saturated fat | 0 g | 0 g | 0% |
| Carbohydrate | 37 g | 21.4 g | |
| Fiber | 4 g | 2.3 g | 14% |
| Sugar | 1.9 g | 1.1 g | |
| Sodium | 24 mg | 14 mg | 1% |
| Calcium | 31 mg | 18 mg | 2% |
| Iron | 1.9 mg | 1.07 mg | 11% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, SR Legacy: "Potatoes, Russet, flesh and skin, baked". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
