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Foods / Roots and tubers

Potato (Alu): Nutrition and who it suits

Potato is fine in a portion for weight loss, PCOS, diabetes and menopause. 100 g has 70 kcal, 1.5 g of protein and 1.7 g of fibre. One serving is one katori, cut (100 g), about 70 kcal.

Fresh raw potatoes

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy70 kcal
Protein1.5 g
Carbohydrate14.9 g
Fibre1.7 g
Sugars0.3 g
Fat0.2 g
Vitamin C23.1 mg
Potassium541 mg
Folate15.5 µg

Where its calories come from

88%
  • Protein 9%
  • Carbohydrate 88%
  • Fat 3%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of potato?

About 70 kcal for one katori, cut (100 g), and about 140 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

36%Vitamin C
23.1 mg
17%Potassium
541 mg
7%Folate
15.5 µg
7%Magnesium
24.1 mg
3%Protein
1.5 g
2%Zinc
0.3 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code F006. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is potato good for weight loss, PCOS, diabetes and menopause?

Weight loss

Eat in moderation

70 kcal in a 100 g serving, without much fibre or protein to fill you up.

PCOS and PCOD

Eat in moderation

About 14.9 g of carbohydrate in a 100 g serving, so watch the portion.

Diabetes

Eat in moderation

About 14.9 g of carbohydrate in a 100 g serving, so watch the portion.

Menopause

Fine as part of a meal

Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.

Weight lossEat in moderation70 kcal in a 100 g serving, without much fibre or protein to fill you up.
PCOS and diabetesEat in moderationAbout 14.9 g of carbohydrate in a 100 g serving, so watch the portion.
MenopauseFine as part of a mealNot a standout for calcium or protein in a 100 g serving, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Compare: Sweet potato vs potato

How to eat it

Dishes on this site that use potato, each with its calories per portion:

Varieties

Per 100 g.

VarietykcalCarbs (g)Fibre (g)Sugars (g)
Brown skin, big (shown above)7014.91.70.3
Brown skin, small6112.91.70.4
Red skin7315.41.70.4

Also called

Assamese: Simolu aloo; Bengali: Gal alu; Gujarati: Bateka; Hindi: Alu; Kannada: Alugadda; Kashmiri: Oalu; Konkani: Alu; Malayalam: Urula kizhangu; Marathi: Batata; Odia: Alu; Punjabi: Alu; Sanskrit: Aalukah; Tamil: Urulai kizhangu; Telugu: Bangala dumpa; Urdu: Alu.

Related

Lotus root (Kamal kakdi)Yam (Zimikandha)Colocasia (Arwi)Water chestnutBeet root (Chukandar)Carrot (Gajar)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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