Potato serving size and weights
Here a serving of cooked potato is counted as 1 medium cooked potato, which USDA weighs at 6.1 oz (173 g), with 161 calories and 4.3 g protein.
The reference serving USDA lists for US Nutrition Facts labels (NLEA serving) is 5.2 oz (148 g). Packaged products may use a different serving, so check the label.
Serving sizes of cooked potato
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 large potato | 10.5 oz (299 g) | 278 calories | 7.5 g | 63.2 g | 0.39 g |
| 1 medium potato | 6.1 oz (173 g) | 161 calories | 4.3 g | 36.6 g | 0.22 g |
| 1 small potato | 4.9 oz (138 g) | 128 calories | 3.5 g | 29.2 g | 0.18 g |
| 1 oz | 1 oz (28 g) | 26 calories | 0.71 g | 6 g | 0.04 g |
| 100 g | 3.5 oz (100 g) | 93 calories | 2.5 g | 21.1 g | 0.13 g |
What 3.5 oz (100 g) of potato looks like
3.5 oz (100 g) of cooked potato is 3.5 oz, or about 1/2 medium potato. It has 93 calories, 2.5 g protein, 21.1 g carbs and 0.13 g fat. One medium potato weighs 6.1 oz (173 g).
How much potato for 30 g of protein
There is 2.5 g of protein in 3.5 oz (100 g) of cooked potato, so 30 g of protein would take 42.3 oz (1200 g), with 1116 calories. It is not a practical way to reach a protein target.
Raw, cooked and other forms
The same measure weighs differently once food is cooked, dried or canned, and so do the calories in it. USDA numbers for each form:
| Form | USDA measure | Calories per 3.5 oz (100 g) | Protein per 3.5 oz (100 g) |
|---|---|---|---|
| Baked potatoes (and skin) | 1 medium potato: 6.1 oz (173 g) | 93 calories | 2.5 g |
| Raw potatoes (and skin) | 1 medium potato: 7.5 oz (213 g) | 77 calories | 2 g |
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-13)
- Baked potatoes (and skin): Potatoes, baked, flesh and skin, without salt, FDC ID 170093 (SR Legacy, published 2019-04-01) · full nutrition facts
- Raw potatoes (and skin): Potatoes, flesh and skin, raw, FDC ID 170026 (SR Legacy, published 2019-04-01)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.