Potato Calories & Nutrition (आलू)

Potato has 102 calories per 1 medium (68 kcal per 100 g)

Vegetables Health Rating: 8/10 Best time: Lunch, Dinner
102 kcal

Potato Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Potato broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 68 kcal 1.6 g 14.4 g 0.2 g
1 medium potato standard 150 g 102 kcal 2.4 g 21.6 g 0.3 g
2 potatos 300 g 204 kcal 4.8 g 43.2 g 0.6 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Potato to your thali See the total calories of your whole meal.
Nutrition Facts — Potato (per 1 medium)
Nutrient Per serving Per 100 g % DV*
Calories 102 kcal 68 kcal 5%
Protein 2.4 g 1.6 g 5%
Carbohydrates 21.6 g 14.4 g 7%
Fat 0.3 g 0.2 g 0%
Fiber 2.5 g 1.7 g 10%
Sugar 0.6 g 0.4 g 1%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 2.4 g · 10%
Carbs 21.6 g · 88%
Fat 0.3 g · 3%
Burn it off

Minutes of activity to burn 102 kcal (70 kg adult):

Brisk walking 22 min
Cycling 15 min
Running 11 min
Yoga 29 min

Is Potato good for weight loss?

Yes — a good choice

Potato carries roughly 68 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Potato good for muscle gain?

Mainly an energy food

Potato provides about 1.6 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 2.4 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Potato

Steam, stir-fry or add it to dal and sabzi with just 1–2 tsp of oil. Aim to fill half your plate with vegetables like this.

About Potato

India's most-used vegetable, the base of countless sabzis, parathas and snacks.

Frequently asked questions about Potato

1 medium potato (150 g) contains approximately 102 calories, along with 2.4 g protein, 21.6 g carbohydrates and 0.3 g fat.

1 aloo (150 g) mein lagbhag 102 calorie aur 2.4 g protein hota hai. Isme 21.6 g carbs aur 0.3 g fat bhi hota hai.

1 आलू (150 ग्राम) में लगभग 102 कैलोरी और 2.4 ग्राम प्रोटीन होता है। इसमें 21.6 ग्राम कार्बोहाइड्रेट और 0.3 ग्राम फैट भी होता है।

100 g of Potato contains about 68 calories, 1.6 g protein, 14.4 g carbs and 0.2 g fat.

2 potatos works out to roughly 204 calories and 4.8 g of protein in total.

Yes — a good choice. Potato carries roughly 68 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Potato contains about 1.6 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Potato provides roughly 14.4 g of carbohydrates and 0.4 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Potato is best eaten at lunch, dinner.

For a 70 kg adult, burning the roughly 102 calories in 1 medium potato takes brisk walking for about 22 minutes, or cycling for about 15 minutes, or running for about 11 minutes, or yoga for about 29 minutes.

Compare Potato with other foods

Potato vs Aloo Gobi Potato vs Bhindi Masala Potato vs Baingan Bharta Potato vs Aloo Matar Potato vs Aloo ki Sabzi

Similar foods in Vegetables

Aloo Gobi

120 kcal

Bhindi Masala

94 kcal

Baingan Bharta

98 kcal

Aloo Matar

151 kcal

Aloo ki Sabzi

134 kcal

Aloo Methi

203 kcal

Trending Indian foods

Chai (Tea)

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Biryani

350 kcal

Curd (Yogurt)

98 kcal

Chana Masala

180 kcal

Rajma

165 kcal

Dal

120 kcal

Palak Paneer

220 kcal

Pav Bhaji

400 kcal

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.