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How many calories are in potatoes?

Paul Hummel Last reviewed June 10, 2026 4 min read
How many calories are in potatoes?
Quick answer

According to the German BLS food database, a raw potato contains around 70 kcal per 100 g (3.5 oz), and boiling barely changes that. Deep-fried french fries jump to 290 kcal per 100 g — the added fat pushes the energy content to roughly four times that of a boiled potato.

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0kcal
0 gCarbs0 %
0 gProtein0 %
0 gFat0 %
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    Potatoes by preparation method

    The potato itself is a low-calorie food. What matters is the preparation — fat, oil, and accompanying sauces multiply the energy content. The German BLS food composition database (Bundeslebensmittelschlüssel) and USDA FoodData Central provide standardized values for the most common preparations.

    Chart: How many calories are in potatoes?
    PreparationCalories per 100 g
    Potato, raw70 kcal
    Potato, boiled (in skin)77 kcal
    Baked potato110 kcal
    Pan-fried potatoes150 kcal
    French fries (deep-fried)290 kcal
    Potato chips540 kcal
    A medium potato weighs around 150 to 200 grams (5.3–7 oz). Boiled, that comes to roughly 115 to 155 calories. Turn that same potato into fries and you get 435 to 580 calories — deep-frying drives the fat content up to 15 g per 100 g.

    Why potatoes are so filling

    On the satiety index measured by Holt et al. (1995), potatoes posted one of the highest scores among carbohydrate-rich foods. On a scale where white bread sits at 100, boiled potatoes hit 323 — the highest value in the entire study. The reason is a combination of high water content, resistant starch, and lots of volume at a low calorie density.

    Nutrition at a glance

    Alongside their 77 kcal, 100 grams of boiled potato contain around 17 g of carbohydrate, 2 g of protein, and 0.1 g of fat. Add to that potassium (420 mg), vitamin C (13 mg after cooking), and fiber (1.8 g). The German Nutrition Society (DGE) counts potatoes among the recommended staple foods of a balanced diet.

    Sweet potatoes compared

    At around 86 kcal per 100 g, sweet potatoes carry slightly more energy than regular potatoes, but they bring considerably more beta-carotene (vitamin A) to the table. For your calorie budget the differences are small — here too, the preparation method is what really counts.

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    Related questions

    Sources

    1. Bundeslebensmittelschlüssel (BLS) — Germany’s national food composition database. Max Rubner Institute. blsdb.de
    2. USDA FoodData Central. Potatoes, boiled, cooked in skin, flesh, without salt. fdc.nal.usda.gov
    3. Holt, S. H., et al. (1995). A satiety index of common foods. Eur J Clin Nutr. PubMed
    4. German Nutrition Society (DGE). Wholesome eating and drinking by the 10 DGE rules. dge.de
    This content is for general informational purposes only and is not a substitute for medical, nutritional, or therapeutic advice. If you have a medical condition, are pregnant, or take medication, please consult a qualified professional. Recommendations apply to healthy adults.