How many calories in
potato?
A plain russet potato is 77 calories per 100g raw — overwhelmingly carbs, with a small amount of protein. Despite the diet-culture stigma, plain potatoes score very high on satiety per calorie, which is why they show up in cutting protocols.
Common serving sizes.
Calories scale with portion. Here's how a typical potato serving translates in your tracker:
What 77 calories means.
Balanced — potato sits in a moderate range and fits weight loss, maintenance, or muscle gain when portioned to your daily target.
Potato vs. similar foods.
How potato stacks up on calories and protein against foods people commonly compare it to:
Skip the lookup. Snap the plate.
Point your iPhone camera at potato and Spotwell's AI estimates the portion and macros in a few seconds. Check it, adjust anything that looks off, and log it.
Download on theApp StoreQuick answers.
How many calories in potato?
Potato has approximately 77 calories per 100g (raw). A typical serving — 1 medium (173g) — comes in at 133 calories.
How much protein is in potato?
2g of protein per 100g (raw). That puts potato at roughly 2.6g of protein per 100 calories — a useful lens when comparing to other vegetables sources.
How do I log potato accurately?
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in a few seconds. Adjust the value if it looks off.
Is potato good for weight loss?
It depends on your overall calorie target. Potato is naturally low-calorie at 77 kcal per 100g (raw), so it's easy to fit into a deficit.