A plain russet potato is 77 calories per 100g raw — overwhelmingly carbs, with a small amount of protein. Despite the diet-culture stigma, plain potatoes score very high on satiety per calorie, which is why they show up in cutting protocols.
Calories scale with portion. Here's how a typical potato serving translates in your tracker:
Point your iPhone camera at potato and SpotWell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StorePotato has approximately 77 calories per 100g (raw). A typical serving — 1 medium (173g) — comes in at 133 calories.
2g of protein per 100g (raw). That puts potato at roughly 2.6g of protein per 100 calories — a useful lens when comparing to other vegetables sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With SpotWell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Potato is naturally low-calorie at 77 kcal per 100g (raw), so it's easy to fit into a deficit.