Nutritional Information for Potatoes, white, flesh and skin, raw
1.000 potato large (3 to 4-1/4" dia) , 1.000 potato medium (2-1/4" to 3-1/4" dia) , 1.000 potato small (1-3/4" to 2-1/4" dia, raw) , 0.500 cup, diced
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 potato large (3 to 4-1/4" dia) 369.0 grams |
Max calories at 7 servings. |
| Protein | 6.20 g |
11.07% |
87% |
| Total lipid (fat) | 0.37 g |
1.23% |
10% |
| Carbohydrate, by difference | 57.97 g |
19.32% |
152% |
| Energy (Calories) | 254.61 kcal |
12.73% |
100% |
| Fiber, total dietary | 8.86 g |
23.32% |
183% |
| Calcium, Ca | 33.21 mg |
3.32% |
26% |
| Iron, Fe | 1.92 mg |
24% |
189% |
| Magnesium, Mg | 77.49 mg |
19.37% |
152% |
| Phosphorus, P | 228.78 mg |
32.68% |
257% |
| Potassium, K | 1501.83 mg |
31.95% |
251% |
| Sodium, Na | 22.14 mg |
1.48% |
12% |
| Zinc, Zn | 1.07 mg |
9.73% |
76% |
| Manganese, Mn | 0.54 mg |
23.48% |
184% |
| Selenium, Se | 1.11 mcg |
2.02% |
16% |
| Vitamin A, IU | 29.52 IU |
0.98% |
8% |
| Vitamin E (alpha-tocopherol) | 0.04 mg |
0.27% |
2% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 72.69 mg |
80.77% |
634% |
| Thiamin | 0.26 mg |
21.67% |
170% |
| Riboflavin | 0.13 mg |
10% |
79% |
| Niacin | 3.93 mg |
24.56% |
193% |
| Pantothenic acid | 1.04 mg |
20.8% |
163% |
| Vitamin B-6 | 0.75 mg |
57.69% |
453% |
| Folate, total | 66.42 mcg |
16.61% |
130% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 40.59 mg |
7.38% |
58% |
| Vitamin K (phylloquinone) | 5.90 mcg |
4.92% |
39% |
| Omega 6 | 0.12 g |
0.77% |
6% |
| Omega 3 | 0.04 g |
1.8% |
14% |
| Ash | 3.47 g |
|
|
| Starch | 49.78 g |
|
|
| Sucrose | 1.03 g |
|
|
| Glucose (dextrose) | 1.96 g |
|
|
| Fructose | 1.25 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 301.03 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 1062.72 kJ |
|
|
| Sugars, total | 4.24 g |
|
|
| Galactose | 0.00 g |
|
|
| Copper, Cu | 0.43 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 0.00 mcg_RAE |
|
|
| Carotene, beta | 18.45 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 47.97 mcg |
|
|
| Tocopherol, beta | 0.00 mg |
|
|
| Tocopherol, gamma | 0.00 mg |
|
|
| Tocopherol, delta | 0.00 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 66.42 mcg |
|
|
| Folate, DFE | 66.42 mcg_DFE |
|
|
| Betaine | 0.74 mg |
|
|
| Tryptophan | 0.06 g |
|
|
| Threonine | 0.20 g |
|
|
| Isoleucine | 0.20 g |
|
|
| Leucine | 0.29 g |
|
|
| Lysine | 0.31 g |
|
|
| Methionine | 0.10 g |
|
|
| Cystine | 0.08 g |
|
|
| Phenylalanine | 0.55 g |
|
|
| Tyrosine | 0.11 g |
|
|
| Valine | 0.31 g |
|
|
| Arginine | 0.31 g |
|
|
| Histidine | 0.10 g |
|
|
| Alanine | 0.20 g |
|
|
| Aspartic acid | 1.34 g |
|
|
| Glutamic acid | 0.94 g |
|
|
| Glycine | 0.18 g |
|
|
| Proline | 0.18 g |
|
|
| Serine | 0.23 g |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.09 g |
|
|
| Phytosterols | 14.76 mg |
|
|
| Fatty acids, total monounsaturated | 0.01 g |
|
|
| Fatty acids, total polyunsaturated | 0.15 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 potato medium (2-1/4" to 3-1/4" dia) 213.0 grams |
Max calories at 13 servings. |
| Protein | 3.58 g |
6.39% |
87% |
| Total lipid (fat) | 0.21 g |
0.7% |
10% |
| Carbohydrate, by difference | 33.46 g |
11.15% |
152% |
| Energy (Calories) | 146.97 kcal |
7.35% |
100% |
| Fiber, total dietary | 5.11 g |
13.45% |
183% |
| Calcium, Ca | 19.17 mg |
1.92% |
26% |
| Iron, Fe | 1.11 mg |
13.88% |
189% |
| Magnesium, Mg | 44.73 mg |
11.18% |
152% |
| Phosphorus, P | 132.06 mg |
18.87% |
257% |
| Potassium, K | 866.91 mg |
18.44% |
251% |
| Sodium, Na | 12.78 mg |
0.85% |
12% |
| Zinc, Zn | 0.62 mg |
5.64% |
77% |
| Manganese, Mn | 0.31 mg |
13.48% |
183% |
| Selenium, Se | 0.64 mcg |
1.16% |
16% |
| Vitamin A, IU | 17.04 IU |
0.57% |
8% |
| Vitamin E (alpha-tocopherol) | 0.02 mg |
0.13% |
2% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 41.96 mg |
46.62% |
634% |
| Thiamin | 0.15 mg |
12.5% |
170% |
| Riboflavin | 0.07 mg |
5.38% |
73% |
| Niacin | 2.27 mg |
14.19% |
193% |
| Pantothenic acid | 0.60 mg |
12% |
163% |
| Vitamin B-6 | 0.43 mg |
33.08% |
450% |
| Folate, total | 38.34 mcg |
9.59% |
130% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 23.43 mg |
4.26% |
58% |
| Vitamin K (phylloquinone) | 3.41 mcg |
2.84% |
39% |
| Omega 6 | 0.07 g |
0.45% |
6% |
| Omega 3 | 0.02 g |
0.9% |
12% |
| Ash | 2.00 g |
|
|
| Starch | 28.73 g |
|
|
| Sucrose | 0.60 g |
|
|
| Glucose (dextrose) | 1.13 g |
|
|
| Fructose | 0.72 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 173.77 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 613.44 kJ |
|
|
| Sugars, total | 2.45 g |
|
|
| Galactose | 0.00 g |
|
|
| Copper, Cu | 0.25 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 0.00 mcg_RAE |
|
|
| Carotene, beta | 10.65 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 27.69 mcg |
|
|
| Tocopherol, beta | 0.00 mg |
|
|
| Tocopherol, gamma | 0.00 mg |
|
|
| Tocopherol, delta | 0.00 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 38.34 mcg |
|
|
| Folate, DFE | 38.34 mcg_DFE |
|
|
| Betaine | 0.43 mg |
|
|
| Tryptophan | 0.03 g |
|
|
| Threonine | 0.12 g |
|
|
| Isoleucine | 0.11 g |
|
|
| Leucine | 0.17 g |
|
|
| Lysine | 0.18 g |
|
|
| Methionine | 0.06 g |
|
|
| Cystine | 0.04 g |
|
|
| Phenylalanine | 0.32 g |
|
|
| Tyrosine | 0.06 g |
|
|
| Valine | 0.18 g |
|
|
| Arginine | 0.18 g |
|
|
| Histidine | 0.06 g |
|
|
| Alanine | 0.12 g |
|
|
| Aspartic acid | 0.77 g |
|
|
| Glutamic acid | 0.55 g |
|
|
| Glycine | 0.10 g |
|
|
| Proline | 0.10 g |
|
|
| Serine | 0.13 g |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.05 g |
|
|
| Phytosterols | 8.52 mg |
|
|
| Fatty acids, total monounsaturated | 0.00 g |
|
|
| Fatty acids, total polyunsaturated | 0.09 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 potato small (1-3/4" to 2-1/4" dia, raw) 170.0 grams |
Max calories at 17 servings. |
| Protein | 2.86 g |
5.11% |
87% |
| Total lipid (fat) | 0.17 g |
0.57% |
10% |
| Carbohydrate, by difference | 26.71 g |
8.9% |
152% |
| Energy (Calories) | 117.30 kcal |
5.87% |
100% |
| Fiber, total dietary | 4.08 g |
10.74% |
183% |
| Calcium, Ca | 15.30 mg |
1.53% |
26% |
| Iron, Fe | 0.88 mg |
11% |
188% |
| Magnesium, Mg | 35.70 mg |
8.93% |
152% |
| Phosphorus, P | 105.40 mg |
15.06% |
257% |
| Potassium, K | 691.90 mg |
14.72% |
251% |
| Sodium, Na | 10.20 mg |
0.68% |
12% |
| Zinc, Zn | 0.49 mg |
4.45% |
76% |
| Manganese, Mn | 0.25 mg |
10.87% |
185% |
| Selenium, Se | 0.51 mcg |
0.93% |
16% |
| Vitamin A, IU | 13.60 IU |
0.45% |
8% |
| Vitamin E (alpha-tocopherol) | 0.02 mg |
0.13% |
2% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 33.49 mg |
37.21% |
634% |
| Thiamin | 0.12 mg |
10% |
171% |
| Riboflavin | 0.06 mg |
4.62% |
79% |
| Niacin | 1.81 mg |
11.31% |
193% |
| Pantothenic acid | 0.48 mg |
9.6% |
164% |
| Vitamin B-6 | 0.35 mg |
26.92% |
459% |
| Folate, total | 30.60 mcg |
7.65% |
130% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 18.70 mg |
3.4% |
58% |
| Vitamin K (phylloquinone) | 2.72 mcg |
2.27% |
39% |
| Omega 6 | 0.05 g |
0.32% |
5% |
| Omega 3 | 0.02 g |
0.9% |
15% |
| Ash | 1.60 g |
|
|
| Starch | 22.93 g |
|
|
| Sucrose | 0.48 g |
|
|
| Glucose (dextrose) | 0.90 g |
|
|
| Fructose | 0.58 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 138.69 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 489.60 kJ |
|
|
| Sugars, total | 1.96 g |
|
|
| Galactose | 0.00 g |
|
|
| Copper, Cu | 0.20 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 0.00 mcg_RAE |
|
|
| Carotene, beta | 8.50 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 22.10 mcg |
|
|
| Tocopherol, beta | 0.00 mg |
|
|
| Tocopherol, gamma | 0.00 mg |
|
|
| Tocopherol, delta | 0.00 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 30.60 mcg |
|
|
| Folate, DFE | 30.60 mcg_DFE |
|
|
| Betaine | 0.34 mg |
|
|
| Tryptophan | 0.03 g |
|
|
| Threonine | 0.09 g |
|
|
| Isoleucine | 0.09 g |
|
|
| Leucine | 0.13 g |
|
|
| Lysine | 0.14 g |
|
|
| Methionine | 0.05 g |
|
|
| Cystine | 0.04 g |
|
|
| Phenylalanine | 0.26 g |
|
|
| Tyrosine | 0.05 g |
|
|
| Valine | 0.14 g |
|
|
| Arginine | 0.14 g |
|
|
| Histidine | 0.05 g |
|
|
| Alanine | 0.09 g |
|
|
| Aspartic acid | 0.62 g |
|
|
| Glutamic acid | 0.44 g |
|
|
| Glycine | 0.08 g |
|
|
| Proline | 0.08 g |
|
|
| Serine | 0.10 g |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.04 g |
|
|
| Phytosterols | 6.80 mg |
|
|
| Fatty acids, total monounsaturated | 0.00 g |
|
|
| Fatty acids, total polyunsaturated | 0.07 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 0.500 cup, diced 75.0 grams |
Max calories at 38 servings. |
| Protein | 1.26 g |
2.25% |
87% |
| Total lipid (fat) | 0.08 g |
0.27% |
10% |
| Carbohydrate, by difference | 11.78 g |
3.93% |
152% |
| Energy (Calories) | 51.75 kcal |
2.59% |
100% |
| Fiber, total dietary | 1.80 g |
4.74% |
183% |
| Calcium, Ca | 6.75 mg |
0.68% |
26% |
| Iron, Fe | 0.39 mg |
4.88% |
188% |
| Magnesium, Mg | 15.75 mg |
3.94% |
152% |
| Phosphorus, P | 46.50 mg |
6.64% |
257% |
| Potassium, K | 305.25 mg |
6.49% |
251% |
| Sodium, Na | 4.50 mg |
0.3% |
12% |
| Zinc, Zn | 0.22 mg |
2% |
77% |
| Manganese, Mn | 0.11 mg |
4.78% |
185% |
| Selenium, Se | 0.23 mcg |
0.42% |
16% |
| Vitamin A, IU | 6.00 IU |
0.2% |
8% |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
0.07% |
3% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 14.78 mg |
16.42% |
635% |
| Thiamin | 0.05 mg |
4.17% |
161% |
| Riboflavin | 0.03 mg |
2.31% |
89% |
| Niacin | 0.80 mg |
5% |
193% |
| Pantothenic acid | 0.21 mg |
4.2% |
162% |
| Vitamin B-6 | 0.15 mg |
11.54% |
446% |
| Folate, total | 13.50 mcg |
3.38% |
130% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 8.25 mg |
1.5% |
58% |
| Vitamin K (phylloquinone) | 1.20 mcg |
1% |
39% |
| Omega 6 | 0.02 g |
0.13% |
5% |
| Omega 3 | 0.01 g |
0.45% |
17% |
| Ash | 0.71 g |
|
|
| Starch | 10.12 g |
|
|
| Sucrose | 0.21 g |
|
|
| Glucose (dextrose) | 0.40 g |
|
|
| Fructose | 0.26 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 61.19 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 216.00 kJ |
|
|
| Sugars, total | 0.86 g |
|
|
| Galactose | 0.00 g |
|
|
| Copper, Cu | 0.09 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 0.00 mcg_RAE |
|
|
| Carotene, beta | 3.75 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 9.75 mcg |
|
|
| Tocopherol, beta | 0.00 mg |
|
|
| Tocopherol, gamma | 0.00 mg |
|
|
| Tocopherol, delta | 0.00 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 13.50 mcg |
|
|
| Folate, DFE | 13.50 mcg_DFE |
|
|
| Betaine | 0.15 mg |
|
|
| Tryptophan | 0.01 g |
|
|
| Threonine | 0.04 g |
|
|
| Isoleucine | 0.04 g |
|
|
| Leucine | 0.06 g |
|
|
| Lysine | 0.06 g |
|
|
| Methionine | 0.02 g |
|
|
| Cystine | 0.02 g |
|
|
| Phenylalanine | 0.11 g |
|
|
| Tyrosine | 0.02 g |
|
|
| Valine | 0.06 g |
|
|
| Arginine | 0.06 g |
|
|
| Histidine | 0.02 g |
|
|
| Alanine | 0.04 g |
|
|
| Aspartic acid | 0.27 g |
|
|
| Glutamic acid | 0.19 g |
|
|
| Glycine | 0.04 g |
|
|
| Proline | 0.04 g |
|
|
| Serine | 0.05 g |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.02 g |
|
|
| Phytosterols | 3.00 mg |
|
|
| Fatty acids, total monounsaturated | 0.00 g |
|
|
| Fatty acids, total polyunsaturated | 0.03 g |
|
|