💡 Quick Answer
100 g of boiled potato has 86 kcal and 1.7 g of protein; one medium boiled potato (167 g) has about 144 kcal and 2.9 g. Raw potato has 77 kcal per 100 g (USDA) or 70 kcal (IFCT 2017), mostly carbohydrate with almost no fat. Frying changes the picture: fast-food fries have 312 kcal per 100 g.
- Small boiled potato (125 g): 108 kcal.
- Large boiled potato (300 g): 258 kcal.
- Protein is low: under 2 g per 100 g; potato is a carbohydrate food.
Portion calculator
170 g of potato, boiled, peeled (USDA) ≈ 2.9 g protein · 146 kcal
Scaled from the figures on this page. Brands and recipes vary.
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Aloo is in half of what India eats: sabzi, paratha, samosa, chaat, biryani. People ask three things about it: how many calories in one boiled potato, how many in 100 g, and whether potato fry is much worse. Boiled potato is among the lighter carbohydrate foods. What makes aloo dishes heavy is oil, not the potato. This page has the figures for each form and each common size.
Potato Calories and Protein per 100 g, by Preparation
| Potato (100 g) | Weight | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| Potato, raw (IFCT 2017, brown skin, big) | 100 g | 70 kcal | 1.5 g | 16.6 g | 0.2 g | 1.7 g |
| Potato, raw, flesh and skin (USDA) | 100 g | 77 kcal | 2.0 g | 17.5 g | 0.1 g | 2.1 g |
| Potato, boiled, peeled (USDA) | 100 g | 86 kcal | 1.7 g | 20.0 g | 0.1 g | 1.8 g |
| Potato, boiled in skin | 100 g | 87 kcal | 1.9 g | 20.1 g | 0.1 g | 1.8 g |
| Potato, baked, flesh and skin | 100 g | 93 kcal | 2.5 g | 21.1 g | 0.1 g | 2.2 g |
| Potato, mashed, home-prepared, whole milk added | 100 g | 83 kcal | 1.9 g | 17.6 g | 0.6 g | 1.5 g |
| French fries, fried in vegetable oil (fast food) | 100 g | 312 kcal | 3.4 g | 41.4 g | 14.7 g | 3.8 g |
| Potato chips, barbecue flavour | 100 g | 487 kcal | 6.5 g | 55.9 g | 31.1 g | 3.8 g |
Source: IFCT 2017 (ICMR-NIN) (F006) and USDA FoodData Central (SR Legacy), IDs 170026, 170440, 170438, 170093, 170493, 170698 and 167962. Carbohydrate includes fibre. Fries and chips are USDA fast-food and packaged-snack entries, not Indian aloo fry or namkeen.
Plain potato is mostly water and starch. Raw potato has 70 kcal per 100 g in IFCT 2017 and 77 kcal in USDA; boiled and peeled flesh has 86 kcal and baked has 93 kcal, because cooking and peeling change the water balance. Protein is 1.7 g per 100 g boiled and fat is only 0.1 g. Adding whole milk for mash takes it to 83 kcal. Deep frying is the turning point: fast-food french fries have 312 kcal per 100 g and 14.7 g of fat, almost four times the calories of boiled potato, and barbecue potato chips reach 487 kcal per 100 g.
Calories in 1 Boiled Potato: Small, Medium and Large
| Portion | Weight | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| Boiled potato, small | 1 small (125 g) | 108 kcal | 2.1 g | 25.0 g | 0.1 g | 2.2 g |
| Boiled potato, medium | 1 medium (167 g) | 144 kcal | 2.9 g | 33.4 g | 0.2 g | 3.0 g |
| Boiled potato, large | 1 large (300 g) | 258 kcal | 5.1 g | 60.0 g | 0.3 g | 5.4 g |
| Boiled potato, 100 g | 100 g | 86 kcal | 1.7 g | 20.0 g | 0.1 g | 1.8 g |
| Boiled potato, 200 g | 200 g | 172 kcal | 3.4 g | 40.0 g | 0.2 g | 3.6 g |
| Raw potato, 1 medium | 1 medium, raw (213 g) | 164 kcal | 4.4 g | 37.3 g | 0.2 g | 4.5 g |
| French fries, 1 medium serving | 117 g (a medium serving) | 365 kcal | 4.0 g | 48.5 g | 17.2 g | 4.4 g |
Source: USDA FoodData Central (SR Legacy): portion weights for peeled boiled potato (IDs 170440) and raw potato (170026); fries serving is our assumption of a typical medium pack.
A small boiled potato (125 g) gives about 108 kcal, a medium one (167 g) about 144 kcal, and a large one (300 g) about 258 kcal. In India a "medium potato" for a sabzi is often 100 to 150 g, so use the 100 g row if your aloo looks small. A medium potato has about 33.4 g of carbohydrate, and 2.9 g of protein, so it will not help with a protein target. Weigh potatoes raw if you peel and boil them yourself, because boiling in water adds water weight.
Calories in Aloo Fry, Aloo Sabzi and Other Potato Dishes
For home cooking, the potato is only part of the dish. A dry aloo fry or jeera aloo uses oil, and one teaspoon of oil (about 4.5 g of fat) adds roughly 40 kcal. A medium boiled potato fried in 2 teaspoons of oil therefore comes to about 224 kcal, and shallow-frying with more oil can double the potato's own calories. The USDA fries row (312 kcal per 100 g) is a good upper guide for deep-fried aloo snacks such as tikki or bhajia, though home versions vary. Our pages on calories in paratha (aloo paratha is covered there), calories in samosa and calories in pav bhaji have the per-dish numbers.
Is Potato Good or Bad for Weight Loss?
Potato is neither. It is a filling, low-fat food at 86 kcal per 100 g, lower in calories than rice or bread by weight. Boiled potato is generally a filling food for its calories. The trouble is how it is cooked and what comes with it: butter, cream, cheese and deep frying. For weight loss, favour boiled, baked or air-fried potato, keep skin on for fibre, measure oil with a spoon, and balance the meal with protein from dal, curd, eggs or paneer. For blood sugar, boiled and cooled potato can have a lower glycaemic effect than hot mash; people with diabetes should count the carbohydrate and ask their doctor or dietitian for a personal plan.
Potassium, Vitamin C and Other Nutrients
Potato is one of the better common sources of potassium: IFCT 2017 lists 541 mg per 100 g of raw potato, and USDA 328 mg per 100 g boiled and peeled. IFCT also lists 23 mg of vitamin C per 100 g raw, though much of it is lost in boiling. Keeping the skin on adds fibre and minerals. See our list of potassium rich foods for more sources.
To plan a day around these numbers, use the protein calculator for your target, check sweet potato calories and protein if you are comparing, and browse the nutrition hub for the rest.
Frequently Asked Questions
How many calories are in 1 boiled potato?
A medium boiled potato (167 g, peeled) has about 144 kcal and 2.9 g of protein. A small one (125 g) has 108 kcal and a large one (300 g) 258 kcal.
How many calories are in 100 g of boiled potato?
86 kcal, 1.7 g protein, 20 g carbohydrate and 0.1 g fat (USDA).
How much protein is in a potato?
Very little: 1.7 g per 100 g boiled. A medium boiled potato has about 2.9 g.
How many calories are in potato fry (aloo fry)?
It depends on the oil. A medium boiled potato is about 144 kcal, and each teaspoon of oil adds roughly 40 kcal. Deep-fried potato such as fries has 312 kcal per 100 g.
Is potato fattening?
Plain potato is low in fat (0.1 g per 100 g boiled) and not fattening on its own. Calories rise with oil, butter and frying.
Which has fewer calories: potato or rice?
Boiled potato has 86 kcal per 100 g; cooked white rice is about 130 kcal per 100 g (USDA). By weight potato is lower, though portions differ.
Sources: IFCT 2017 (ICMR-National Institute of Nutrition): potato, brown skin, big (F006); USDA FoodData Central (SR Legacy) for raw, boiled, baked and mashed potato, french fries and potato chips, and the portion weights. The cooked rice figure of about 130 kcal per 100 g is from USDA. Values are typical, not lab results.
Hitting your protein target on an Indian diet is easier when you can see it: UltraFit360 logs meals from a photo and tracks protein against your goal. Work out your number with the protein calculator.
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