How Many Calories in Potato?
1 cartof mediu (150g) = 116 kcal
Nutritional Values per 100g
Standard Serving
1 cartof mediu (150g) contains 116 calories.
Best time: Lunch or post-workout for energy replenishment
Benefits
- ✓Excellent source of complex carbohydrates for sustained long-term energy
- ✓Rich in potassium (more than bananas) and vitamin C for immunity
- ✓The most satiating food according to the satiety index - more filling than rice or pasta at the same calories
- ✓Versatile to prepare - boiled, baked, steamed, each method differs in glycemic index
- ✓Contains vitamin B6, magnesium, and iron for metabolic support and cellular energy
Considerations
- !Frying dramatically increases calories - fried potatoes have 3-4x more calories than boiled
- !High glycemic index when boiled or baked - cooled potatoes have a lower index due to resistant starch
- !Avoid excessive consumption in the evening during weight loss diets due to high carbohydrate content
FitAzi Tip
Baked or boiled potatoes are excellent post-workout. FitAzi avoids fried potatoes in plans and recommends cooling boiled potatoes before eating - the resistant starch formed lowers the glycemic index and feeds beneficial gut flora. Combine with a lean protein source for a complete meal.
Frequently Asked Questions
A small potato (about 100g) has 77 calories, with 2g protein, 17g carbs and 0.1g fat. It's a small portion, good as a light side alongside a protein source.
A medium potato (about 150g) has 116 calories, with 3g protein and 25.5g carbs. This is the standard reference portion for potato, whether boiled or baked.
A large potato (about 250g) has 193 calories, with 5g protein and 42.5g carbs. At this size, potatoes can vary a lot in weight, so weighing is the most reliable way to estimate calories accurately.
A baked potato with skin (100g) has about 93 calories, slightly more than a boiled one (77 kcal/100g), because some water evaporates during baking, slightly concentrating the nutrients and calories. The difference is small - a medium baked potato (150g) has around 140 calories, versus 116 boiled.
Yes, significantly more. Fried potatoes have around 310-320 kcal/100g, 3-4 times more than boiled potatoes (77 kcal/100g), due to the oil absorbed during frying. A medium boiled potato (116 kcal) becomes the calorie equivalent of nearly 400 kcal if turned into fries of the same weight.
Yes, boiled or baked potatoes (without butter, sour cream or excess oil) are a good food for weight loss, having a very high satiety index - among the most filling foods ever studied, at only 77 kcal/100g boiled. Cooling boiled potatoes before eating increases resistant starch content, lowering the glycemic index and supporting satiety.
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Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.