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Potato

Potato · Solanum tuberosum

Potato, flesh and skin, raw

Nutrition facts per 100 g · edible portion

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86 forms & preparations
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Vegan Gluten-free Dairy-free

Dietary labels are inferred automatically from Potato, flesh and skin, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

4%
77 kcal Calories
4%
2.0 g Protein
6%
17.5 g Carbs
0%
0.1 g Fat

Good nutrient density 33/100

How many beneficial nutrients Potato, flesh and skin, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Potato, flesh and skin, raw come from — the split across carbs, fat & protein.

What Potato, flesh and skin, raw is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin C22% Vitamin B617% Copper12%

Full nutrition breakdown

  • Beneficial
  • Moderate
  • Limit
  • Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

CarbohydratesAmount% DV
Total Carbohydrate17.5 g
6%
Dietary Fiber2.2 g
8%
Starch15.4 g—
Total Sugars0.8 g—
Fats & Fatty AcidsAmount% DV
Total Fat0.1 g
0%
Saturated Fat0.0 g
0%
Monounsaturated Fat0.0 g—
Polyunsaturated Fat0.0 g—
Trans Fat0.0 g—
Omega-3 Fatty Acids10.0 mg—
Omega-6 Fatty Acids32.0 mg—
Protein & Amino AcidsAmount% DV
Protein2.0 g
4%
Histidine34.0 mg—
Isoleucine65.0 mg—
Leucine96.0 mg—
Lysine105.0 mg—
Methionine31.0 mg—
Phenylalanine80.0 mg—
Threonine66.0 mg—
Tryptophan21.0 mg—
Valine101.0 mg—
VitaminsAmount% DV
Vitamin A (RAE)0.0 mcg
0%
Vitamin C19.7 mg
22%
Vitamin D0.0 mcg
0%
Vitamin E0.0 mg
0%
Vitamin K1.9 mcg
2%
Thiamin (B1)0.1 mg
7%
Riboflavin (B2)0.0 mg
2%
Niacin (B3)1.1 mg
7%
Vitamin B60.3 mg
17%
Folate (B9)16.0 mcg
4%
Vitamin B120.0 mcg
0%
Pantothenic Acid (B5)0.3 mg
6%
Choline12.1 mg
2%
Betaine0.2 mg—
MineralsAmount% DV
Calcium12.0 mg
1%
Iron0.8 mg
4%
Magnesium23.0 mg
5%
Phosphorus57.0 mg
5%
Potassium421.0 mg
9%
Sodium6.0 mg
0%
Zinc0.3 mg
3%
Copper0.1 mg
12%
Manganese0.2 mg
7%
Selenium0.3 mcg
1%
SterolsAmount% DV
Cholesterol0.0 mg
0%
Phytosterols5.0 mg—
OtherAmount% DV
Alcohol0.0 g—
Caffeine0.0 mg—
Theobromine0.0 mg—
Ash1.1 g—

About Potato, flesh and skin, raw

The potato (Solanum tuberosum) is a starchy tuber that grows underground and ranks among the world's most important food crops, after rice, wheat, and corn. Native to the Andes of South America, it now comes in thousands of varieties, from waxy red, fingerling, and new potatoes that hold their shape to floury russets that bake and mash beautifully, plus golden Yukons and colorful purple types. Potatoes are a filling, budget-friendly source of carbohydrates, potassium, vitamin C, and vitamin B6, with much of their fiber sitting just under the skin, so leaving them unpeeled adds nutrition.

They are endlessly adaptable, whether boiled, steamed, baked, roasted, mashed, or fried into French fries, hash browns, and chips, and they anchor everything from potato salad to gratins and soups. Store potatoes somewhere cool, dark, dry, and airy, away from onions, where they keep for weeks, and cut away any green patches or sprouts before cooking.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Potato, flesh and skin, raw?

There are 77 calories in 100 g of Potato, flesh and skin, raw, or about 164 calories in 1 Potato medium (2-1/4" to 3-1/4" dia) (213 g).

How much protein is in Potato, flesh and skin, raw?

Potato, flesh and skin, raw contains 2.0 g of protein per 100 g.

How many carbs are in Potato, flesh and skin, raw?

Potato, flesh and skin, raw has 17.5 g of carbohydrates per 100 g.

How much fat is in Potato, flesh and skin, raw?

Potato, flesh and skin, raw provides 0.1 g of total fat per 100 g.

What is Potato, flesh and skin, raw a good source of?

Potato, flesh and skin, raw is an excellent source of Vitamin C (22% DV) and a good source of Vitamin B6 and Copper (per 100 g). Daily Values are based on a 2,000-calorie diet.

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