Potato Macros: The Complete Nutrition Guide
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
- Protein-Loaded Baked Potato: Stuffed with chili, Greek yogurt, and cheese
- Breakfast Hash: Diced potatoes with eggs, vegetables, and lean sausage
- Salmon and Roasted Potatoes: Sheet pan dinner with lemon and herbs
Meal Prep Ideas
- Batch-Baked Potatoes: Bake 5-6 potatoes at once, reheat throughout the week
- Roasted Potato Cubes: Cut and roast a large batch for bowls and sides
- 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
- Russet: Best for baking and mashing
- Red/gold: Best for roasting and salads
- Baby/fingerling: Best for quick cooking, roasting
- 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