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.
Calories scale with portion. Here's how a typical potato serving translates in your tracker:
Balanced — potato sits in a moderate range and fits weight loss, maintenance, or muscle gain when portioned to your daily target.
How potato stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at potato and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StorePotato has approximately 77 calories per 100g (raw). A typical serving — 1 medium (173g) — comes in at 133 calories.
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.
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 under a second. Adjust the value if it looks off.
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.