Caloric Intake
3 min read
The Calorie Content of Potatoes: Do They Genuinely Contribute to Weight Gain?
Julia Wójcik
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Diets Premium Expert • 23.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Julia Wójcik | min read 3 min | Scientifically reviewed by a clinical dietitian 23.03.2026 |
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Key Takeaways
Potatoes are frequently consumed by the majority of people, yet those aiming to lose weight often avoid this product due to the belief that it may contribute to weight gain.
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Vegetable with low calorie count
In contrast to popular belief, potato is a vegetable with low calorie count - 100 g provides merely 79 kcal. Furthermore, it is easily digestible and does not contribute to weight gain. The main component of this vegetable is complex carbohydrates in the form of starch. Additionally, it contains negligible amounts of protein with a high biological value that is comparable to soy protein. On average, a potato weighs about 90 g and has the following nutritional value: - Energy value: 71.1 kcal, - Protein: 1.7 g, - Fat: 0.1 g, - Total carbohydrates: 16.5 g, - Fiber: 1.4 g.
Source of vitamin C: the potato
On average, a potato contains 12.5 mg of vitamin C. This amount does not seem to be remarkable. However, it should be noted that heat treatments can cause significant vitamin losses. Nevertheless, due to its high consumption in Poland, it is considered to be an important source of vitamin C. Vitamin C acts as a potent antioxidant, protecting against cancer and cardiovascular diseases. Furthermore, potatoes also contain other vitamins, such as vitamin B1 (0.1 mg/100 g), vitamin B3 (1.5 mg/100 g), vitamin B6 (0.3 mg/100 g), and folic acid (20 μg/100 g). The highest amount of vitamins and minerals is found just under the potato skin. To preserve the nutritional value of the vegetable, it should be peeled thinly and cooked quickly in a small amount of water or steam.
The source of mineral substances - alternative description
Potatoes also contain essential mineral substances crucial for health. Notable among them are potassium (443 mg/100 g), calcium (4 mg/100 g), and magnesium (23 mg/100 g). Potassium is vital for the proper operation of the heart muscle, while magnesium aids in combating stress. Furthermore, consuming potatoes partially fulfills the body's requirement for other elements like zinc (0.3 mg/100 g), iron (0.5 mg/100 g), copper (0.1 mg/100 g), phosphorus (56 mg/100 g), and even iodine (3 µg/100 g).
The origin of the resilient starch
A portion of the starch content in potatoes is not digested in the human digestive tract and is referred to as resistant starch, which reaches the large intestine where it undergoes fermentation and serves as a food source for the gut microbiota. This process results in the formation of many compounds, including substantial amounts of butyric acid, which has a positive impact on human health, specifically: - increases the absorption of calcium, magnesium, iron, zinc, and copper, - lowers cholesterol and triglyceride levels in the blood, - exhibits positive effects on glucose metabolism, - supports proper functioning of the large intestine. The content of resistant starch increases as a result of cooling previously cooked or baked potatoes.
Julia Wójcik
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