Nutrition facts
Calories in a potato
The potato is the food where the cooking weighs more than the food: boiled and fried, it is one tuber and two lines of the table that sit a long way apart.
What a real portion weighs
The Anses table gives values per 100 grams, and 100 grams is not a portion anybody serves. Here are the same values, applied to the portions as they turn up. Weights are in grams, the unit the table is built on. For a quick conversion: 1 oz is about 28 g, and 1 lb is about 454 g.
| Portion | Weight | Energy | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| One medium potato · peeled, boiled | 150 g | 122 kcal | 2.7 g | 25.2 g | 0.5 g | 2.7 g |
| A meal-sized serving · boiled | 200 g | 162 kcal | 3.6 g | 33.6 g | 0.7 g | 3.6 g |
| Two small potatoes · peeled | 120 g | 97 kcal | 2.2 g | 20.2 g | 0.4 g | 2.2 g |
| The Ciqual reference · boiled in water | 100 g | 81 kcal | 1.8 g | 16.8 g | 0.3 g | 1.8 g |
These weights are usual orders of magnitude, not standardized measures: they turn a per-100-gram value into a credible portion. A kitchen scale stays more accurate than any average weight.
Composition per 100 grams
Potato, boiled/cooked in water
- Energy
- 81 kcal
- Protein
- 1.8 g
- Carbohydrate
- 16.8 g
- of which sugars
- 0.9 g
- Fat
- 0.3 g
- Fiber
- 1.8 g
- Sodium
- 21 mg
Potato vs frozen fries, deep-fried
One tuber, one weight, two ways of cooking it. The gap measures exactly what the fryer adds.
| Food | Energy | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Potato | 81 kcal | 1.8 g | 16.8 g | 0.3 g | 1.8 g |
| Frozen fries, deep-fried | 258 kcal | 3.3 g | 32.7 g | 11.9 g | 3.9 g |
Weight for weight, the potato: 69% less energy.
What a table of values does not say
- The value shown here is the boiled potato, with no fat added. The cooking method decides almost everything else.
- Boiling concentrates nothing: the potato takes water on, which leaves it slightly less dense than raw at equal weight.
- The idea that the potato is a heavy food belongs to what goes on it. Against the other cooked starches in this set, it is the least dense of them.
What comes after the number
How much to eat in a day
A portion means nothing without the day that holds it. A calorie need is worked out from height, weight, age and activity level, then split into protein, carbohydrate and fat.
Calorie calculatorWhere body build sits
Body mass index, the full WHO classification, and the weight range matching a normal build for a given height.
BMI calculatorAn average weight is an estimate. A photo is not.
In Zemiam, a photo of the meal is enough to log the real portion, with the composition of this same table rather than a guessed figure.
Where the values come from
The composition comes from the Anses Ciqual table: Anses. 2025. Table de composition nutritionnelle des aliments Ciqual, published under Licence Ouverte 2.0. The per-100 g values are reproduced without being altered; the per-portion values are those same values multiplied by a weight, and that weight is not an Anses figure.
The same page in French: Calories de la pomme de terre.