Potato Macros: Complete Nutrition Breakdown

Potatoes are one of the most satisfying and versatile carb sources available. Often unfairly demonized in diet culture, potatoes are actually a nutrient-dense whole food that ranks highest on the satiety index. Here’s everything you need to know about potato macros.

Quick Macro Summary

Per 100g (russet potato, baked, flesh and skin):

Macro	Amount
Calories	93 kcal
Protein	2.5g
Carbohydrates	21g
Fat	0.1g
Fiber	2.1g

Per medium potato (173g, baked with skin):

Macro	Amount
Calories	161 kcal
Protein	4.3g
Carbohydrates	37g
Fat	0.2g
Fiber	4g

Potato Types and Their Macros

Different potato varieties have slightly different macro profiles:

Per 100g (baked, with skin)

Potato Type	Calories	Carbs	Protein	Fiber	Best For
Russet	93	21g	2.5g	2.1g	Baking, frying, mashing
Red	89	20g	2.3g	1.8g	Roasting, salads
Gold/Yukon	87	20g	2g	1.8g	Mashing, roasting
White	94	21g	2.1g	2.1g	All-purpose
Fingerling	86	20g	2.2g	2g	Roasting

Sweet Potato Comparison

Potato Type	Calories	Carbs	Sugar	Fiber	Protein
White potato	93	21g	1g	2.1g	2.5g
Sweet potato	90	21g	6.5g	3.3g	2g

Key insight: Regular potatoes and sweet potatoes have nearly identical macros. Sweet potatoes have more sugar and fiber, while white potatoes have more potassium and rank higher on satiety.

Detailed Nutritional Breakdown

Carbohydrate Profile

Potatoes are primarily a carb source with complex, quality carbohydrates:

Carb Component	Per 100g
Total carbs	21g
Fiber	2.1g
Sugar	1g
Starch	18g

Resistant starch bonus: Cooked and cooled potatoes develop resistant starch (up to 3-5g per 100g), which acts like fiber and feeds gut bacteria. This makes potato salads and cold potatoes extra beneficial.

Glycemic Index

Potato GI varies by type and preparation:

Preparation	Glycemic Index
Boiled (waxy, cooled)	56 (medium)
Boiled (floury, hot)	78 (high)
Baked russet	85 (high)
Mashed	87 (high)
Fried/chips	75 (high)

Lower the GI by:

• Eating potatoes cooled or cold
• Adding fat, protein, or acid (vinegar) to the meal
• Choosing waxy varieties (red, fingerling) over starchy (russet)

Key Micronutrients

Potatoes are surprisingly nutrient-dense:

Nutrient	Per Medium Potato	% Daily Value
Potassium	926mg	20%
Vitamin C	25mg	28%
Vitamin B6	0.5mg	29%
Manganese	0.4mg	17%
Phosphorus	121mg	10%
Niacin (B3)	2.4mg	15%
Folate	48mcg	12%

Potassium champion: One medium potato has more potassium than a banana (926mg vs. 422mg).

Potato Preparations and Their Macros

How you prepare potatoes dramatically affects the final macros:

Per 100g

Preparation	Calories	Carbs	Fat	Notes
Baked (plain)	93	21g	0.1g	Lowest calorie
Boiled (no skin)	87	20g	0.1g	Slightly lower
Mashed (plain)	83	17g	1g	Depends on additions
Mashed (w/butter & milk)	113	16g	4.4g	Typical homemade
French fries (fast food)	312	41g	15g	Deep fried
Home fries (oil-roasted)	150	20g	7g	Less oil than deep frying
Potato chips	536	53g	35g	Highest calorie
Hash browns	265	30g	16g	Restaurant style

The calorie range: The same potato can be 93 calories (baked) or 536 calories (chips). Preparation matters more than potato variety.

With Skin vs. Without

Preparation	With Skin	Without Skin
Fiber	2.1g	1.5g
Calories	Same	Same
Potassium	Higher	Lower
Vitamins	Higher	Lower

Eat the skin: It contains extra fiber and nutrients with no caloric penalty.

How Potatoes Fit Your Macro Diet

For Muscle Building

Potatoes are ideal for bulking:

• Dense carbs fuel training
• High satiety prevents overeating junk
• Easy to prepare in large batches

Bulk meal: Baked potato + 6oz chicken breast + butter + vegetables = 550 cal, 45g protein, 50g carbs, 18g fat

For Fat Loss

Potatoes excel during cutting (despite bad reputation):

• Highest satiety index of any food — more filling than bread, rice, or pasta
• Low calorie density when prepared simply
• Keeps you full longer = easier deficit

Cut meal: Medium baked potato + 4oz lean protein + Greek yogurt topping = 350 cal, 35g protein, 40g carbs, 5g fat

For Carb Cycling

Perfect for high-carb days:

• Easy to scale portions
• Pairs with any protein
• Replenishes glycogen efficiently

For Maintenance

Potatoes provide flexible, whole-food carbs:

• Adjust portion for calorie needs
• Add toppings to hit macros
• Affordable for daily eating

Loaded Potato Macro Math

What you put on a potato matters more than the potato itself:

Common Toppings (per tablespoon unless noted)

Topping	Calories	Protein	Fat	Carbs
Butter	102	0g	12g	0g
Sour cream	23	0.3g	2.2g	0.5g
Greek yogurt	10	1.5g	0g	0.7g
Shredded cheddar	57	3.5g	4.7g	0.2g
Bacon bits (1 tbsp)	33	2g	2g	0.1g
Chives	1	0g	0g	0.1g

Loaded Potato Examples

Classic loaded baked potato: Medium potato + 2 tbsp butter + 2 tbsp sour cream + cheese + bacon = 450 cal, 12g protein, 42g carbs, 28g fat

Protein-focused loaded potato: Medium potato + 4oz ground beef + Greek yogurt + salsa = 400 cal, 32g protein, 42g carbs, 12g fat

Low-calorie loaded potato: Medium potato + Greek yogurt + salsa + chives = 180 cal, 8g protein, 40g carbs, 0.5g fat

Meal Ideas Using Potatoes

High-Protein Meals

1. Protein-Loaded Baked Potato: Stuffed with chili, Greek yogurt, and cheese
2. Breakfast Hash: Diced potatoes with eggs, vegetables, and lean sausage
3. Salmon and Roasted Potatoes: Sheet pan dinner with lemon and herbs

Meal Prep Ideas

1. Batch-Baked Potatoes: Bake 5-6 potatoes at once, reheat throughout the week
2. Roasted Potato Cubes: Cut and roast a large batch for bowls and sides
3. Mashed Potato Prep: Make a large pot, portion into containers

Quick Recipes

• Microwave Baked Potato: 5-8 minutes for a quick carb source
• Smashed Potatoes: Boil baby potatoes, smash, roast until crispy
• Potato Salad: Boiled potatoes + Greek yogurt + mustard + herbs
• Air Fryer Fries: Cut potatoes, light oil spray, air fry 20 minutes

Comparison to Other Carb Sources

Carb Source (per 100g)	Calories	Carbs	Fiber	Protein	Satiety
Potato (baked)	93	21g	2.1g	2.5g	Highest
White rice (cooked)	130	28g	0.4g	2.7g	Medium
Pasta (cooked)	131	25g	1.8g	5g	Medium
Bread (white)	265	49g	2.7g	9g	Low
Sweet potato	90	21g	3.3g	2g	High
Quinoa (cooked)	120	21g	2.8g	4.4g	Medium
Oatmeal (cooked)	68	12g	1.7g	2.4g	High

Key insight: Potatoes have the lowest calorie density and highest satiety of common carb sources. They fill you up more than twice as much as bread per calorie.

Tips for Tracking Potato Macros

Weighing Accuracy

• Weigh raw or cooked — but be consistent
• Include or exclude skin — note which in your tracker
• Potatoes vary in size — a “medium” can be 150-200g

Size Guide

Size	Weight	Calories	Carbs
Small	130g	120	27g
Medium	173g	161	37g
Large	300g	280	64g
Baby/new (1 ea.)	40g	37	8g

Restaurant Estimates

• Baked potato (steakhouse): ~300-400g, 280-370 cal (before toppings)
• Side of mashed potatoes: ~150g, 170 cal (with butter/cream)
• French fries (medium): ~150g, 470 cal
• Hash browns: ~150g, 400 cal

Common Potato Questions

Are potatoes fattening? No — a plain baked potato has only 93 calories per 100g. Potatoes themselves are low in calories. It’s the butter, oil, cheese, and sour cream that add calories. Baked or boiled potatoes can support any diet.

Are potatoes good for weight loss? Yes — potatoes rank #1 on the satiety index, meaning they keep you fuller longer than any other common food. People naturally eat less total calories when potatoes are part of meals.

White potato vs. sweet potato — which is healthier? Both are healthy. Sweet potatoes have more fiber and vitamin A. White potatoes have more potassium and rank higher on satiety. Choose based on preference and goals.

Do potatoes spike blood sugar? Hot, plain potatoes can have a high glycemic index. To lower the blood sugar impact:

• Eat potatoes cooled or cold (resistant starch)
• Add protein, fat, or vinegar to the meal
• Choose waxy varieties (red, fingerling)
• Eat with skin for extra fiber

Can I eat potatoes on keto? Generally no — one medium potato has 37g of carbs, exceeding most keto daily limits. Low-carb alternatives: cauliflower mash, turnips, or radishes.

Buying and Storage Guide

Best Options

1. Russet: Best for baking and mashing
2. Red/gold: Best for roasting and salads
3. Baby/fingerling: Best for quick cooking, roasting
4. Organic: Same macros, fewer pesticides

Storage

• Room temperature: 1-2 weeks in cool, dark place
• Refrigerator: Avoid — converts starch to sugar, affects texture
• Cooked: 3-5 days refrigerated
• Don’t store with onions: Both spoil faster together

Signs of Quality

• Firm: No soft spots
• Smooth skin: No sprouting or green color
• No green: Indicates solanine (mildly toxic, bitter)

The Bottom Line

Potatoes provide 93 calories and 21g of quality carbs per 100g with the highest satiety rating of any food. They’re unfairly demonized — plain potatoes are actually ideal for both weight loss and muscle building. The macros change dramatically based on preparation: a baked potato is a diet food, while chips and fries are not. Eat potatoes simply prepared, keep the skin, and enjoy one of nature’s most perfect carb sources.

Macro summary (medium baked potato with skin):

• Calories: 161
• Carbs: 37g (complex, with fiber)
• Protein: 4.3g (modest)
• Fat: 0.2g (virtually zero)
• Fiber: 4g