Quality and How Many Calories in Potato

There are not so many calories in potato that you should avoid eating them. Potatoes are real food; they are quality food. In moderation they can be real good for you.

It all depends on the quality and how many calories in potato as to whether or not you can lose weight while eating potatoes. If you look at the chart below you will see that there are anywhere from about 100 to 300 calories in potato. It all depends on the size and how it is fixed. Add more fat in terms of butter, gravy or cheese and there are more calories.

First the good news; I have lost weight while eating potatoes. Now the bad news: I would only eat half of a large potato for supper and I would eat the other half for lunch the next day. I do not cook much now and so I can find specials of chicken or a small steak potato and vegetable. Since restaurants give you too much food, making two meals of one made since. Do not forget to check out the sweet potato. It made a good change of pace to the potato and has different vitamins and nutrition than the potato. Just check out how much vitamin A it has!

Just a reminder, Vitamin A like vitamins D and E are fat soluble, which means that you do not need them every day. So that one sweet potato has enough vitamin a to last for several days if not a week.

If you are thinking of losing weight, consider using water in a soup to moisten the potato rather than butter or sour cream.



In this recipe there are about 195 calories in potato soup.

Calories in Potato Chart



Baked with skin (2 1/3 - 4 3/4) Baked flesh only (2 1/3" - 4 3/4") Baked skin only Boiled (peeled after boiling) Boiled (peeled before boiling) Boiled (peeled before boiling) Potato Au gratin (dry mix)
measure1 potato 1 potato 1 skin 1 potato 1 potato 1 cup 1 cup
weight (g) 202 156 58 136 135 156 245
water (%) 71 75 47 77 77 77 79
calories (kcal) 220 145 115 118 116 134 228
Protein (g) 5 3 2 3 2 3 6
Total fat (g) TRTrTrTrTrTr10
saturated fat (g) 0.1 TrTrTrTrTr6.3
monounsaturated fat (g) TrTrTrTrTrTr2.9
polyunsaturated fat (g) 0.1 0.1 Tr0.01 0.1 0.1 0.3
Cholesterol (mg) 0 0 0 20 0 0 37
Carbohydrate (g) 51 34 27 27 27 31 31
Total dietary fiber (g) 4.8 2.3 4.6 2.4 2.4 2.8 2.2
Calcium (mg) 20 8 20 7 11 12 203
Iron (mg) 2.7 0.5 4.1 0.4 0.4 0.5 0.8
Potassium (mg) 844 610 332 515 443 512 537
Sodium (mg) 16 8 12 5 7 8 1076
Vitamin A (IU) 0 0 0 0 0 0 522
Vitamin A (RE) 0 0 0 0 0 0 76
Thiamin (mg) 0.22 0.16 0.07 0.14 0.13 0.15 0.05
Riboflavin (mg) 0.07 0.03 0.06 0.03 0.03 0.03 0.2
Niacin (mg) 3.3 2.2 1.8 2 1.8 2 2.3
Accorbic acid (mg) 26 20 8 18 10 12 8
Vitamin E (mg) 0.040.060.020.010.010.01
Potatoes Au gratin (home recipe) French fries (frozen heated) Hash Browns Mashed Potatoes (from flakes,milk butter,salt) Mashed Potaoes (home recipe,milk) Mashed Potaoes (home recipe,milk margarine) Sweetpotato Baked flesh only (2" - 5")
measure 1 cup 10 strips 1 cup 1 cup 1 cup 1 cup 1 potato
weight (g) 245 50 156 210 210 210 156
water (%) 74 57 62 76 78 76 73
calories (kcal) 323 100 326 237 162 223 164
Protein (g) 12 2 4 4 4 4 3
Total fat (g) 19 4 22 12 1 9 Tr
saturated fat (g) 11.6 0.6 8.5 7.2 0.7 2.2 0.1
monounsaturated fat (g) 5.3 2.4 9.7 3.3 0.3 3.7 Tr
polyunsaturated fat (g) 0.7 0.4 2.5 0.5 0.1 2.5 0.2
Cholesterol (mg) 56 0 0 29 4 4 0
Carbohydrate (g) 28 16 33 32 37 35 38
Total dietary fiber (g) 4.4 1.6 3.1 4.8 4.2 4.2 2.8
Calcium (mg) 292 4 12 103 55 55 33
Iron (mg) 1.6 0.6 1.3 0.5 0.6 0.5 0.9
Potassium (mg) 970 209 501 489 628 607 287
Sodium (mg) 1061 15 37 697 636 620 20
Vitamin A (IU) 647 0 0 378 40 355 26604
Vitamin A (RE) 93 0 0 44 13 42 2660
Thiamin (mg) 0.16 0.06 0.12 0.23 0.18 0.18 0.08
Riboflavin (mg) 0.28 0.01 0.03 0.11 0.08 0.08 0.22
Niacin (mg) 2.4 1 3.1 1.4 2.3 2.3 1
Accorbic acid (mg) 24 5 9 20 14 13 27
Vitamin E (mg) 0.060.30.290.040.88 0.81



This calorie in potato chart pdf   might be easier to print.

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