Nutritional Information for Potatoes, Russet, flesh and skin, baked
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 2-1/2" dia.)
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 potato large (3" to 4-1/4" dia. 299.0 grams |
Max calories at 6 servings. |
| Protein | 7.86 g |
14.04% |
97% |
| Total lipid (fat) | 0.39 g |
1.3% |
9% |
| Carbohydrate, by difference | 64.11 g |
21.37% |
147% |
| Energy (Calories) | 290.03 kcal |
14.5% |
100% |
| Fiber, total dietary | 6.88 g |
18.11% |
125% |
| Calcium, Ca | 53.82 mg |
5.38% |
37% |
| Iron, Fe | 3.20 mg |
40% |
276% |
| Magnesium, Mg | 89.70 mg |
22.43% |
155% |
| Phosphorus, P | 212.29 mg |
30.33% |
209% |
| Potassium, K | 1644.50 mg |
34.99% |
241% |
| Sodium, Na | 41.86 mg |
2.79% |
19% |
| Zinc, Zn | 1.05 mg |
9.55% |
66% |
| Fluoride, F | 135.15 mcg |
3.38% |
23% |
| Manganese, Mn | 0.68 mg |
29.57% |
204% |
| Selenium, Se | 1.50 mcg |
2.73% |
19% |
| Vitamin A, IU | 29.90 IU |
1% |
7% |
| Vitamin E (alpha-tocopherol) | 0.12 mg |
0.8% |
6% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 38.57 mg |
42.86% |
296% |
| Thiamin | 0.20 mg |
16.67% |
115% |
| Riboflavin | 0.14 mg |
10.77% |
74% |
| Niacin | 4.03 mg |
25.19% |
174% |
| Pantothenic acid | 1.14 mg |
22.8% |
157% |
| Vitamin B-6 | 1.06 mg |
81.54% |
562% |
| Folate, total | 77.74 mcg |
19.44% |
134% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 44.85 mg |
8.15% |
56% |
| Vitamin K (phylloquinone) | 5.98 mcg |
4.98% |
34% |
| Omega 6 | 0.10 g |
0.64% |
4% |
| Omega 3 | 0.03 g |
1.35% |
9% |
| Ash | 4.04 g |
|
|
| Starch | 52.18 g |
|
|
| Sucrose | 1.17 g |
|
|
| Glucose (dextrose) | 1.11 g |
|
|
| Fructose | 0.96 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 222.61 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 1219.92 kJ |
|
|
| Sugars, total | 3.23 g |
|
|
| Galactose | 0.00 g |
|
|
| Copper, Cu | 0.32 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 2.99 mcg_RAE |
|
|
| Carotene, beta | 17.94 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 59.80 mcg |
|
|
| Tocopherol, beta | 0.00 mg |
|
|
| Tocopherol, gamma | 0.00 mg |
|
|
| Tocopherol, delta | 0.00 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 77.74 mcg |
|
|
| Folate, DFE | 77.74 mcg_DFE |
|
|
| Betaine | 0.60 mg |
|
|
| Tryptophan | 0.07 g |
|
|
| Threonine | 0.22 g |
|
|
| Isoleucine | 0.23 g |
|
|
| Leucine | 0.33 g |
|
|
| Lysine | 0.38 g |
|
|
| Methionine | 0.10 g |
|
|
| Cystine | 0.08 g |
|
|
| Phenylalanine | 0.52 g |
|
|
| Tyrosine | 0.21 g |
|
|
| Valine | 0.37 g |
|
|
| Arginine | 0.33 g |
|
|
| Histidine | 0.12 g |
|
|
| Alanine | 0.21 g |
|
|
| Aspartic acid | 1.73 g |
|
|
| Glutamic acid | 1.67 g |
|
|
| Glycine | 0.19 g |
|
|
| Proline | 0.24 g |
|
|
| Serine | 0.26 g |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.07 g |
|
|
| Fatty acids, total monounsaturated | 0.01 g |
|
|
| Fatty acids, total polyunsaturated | 0.13 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 potato medium (2-1/4" to 3-1/4" dia.) 173.0 grams |
Max calories at 11 servings. |
| Protein | 4.55 g |
8.13% |
97% |
| Total lipid (fat) | 0.22 g |
0.73% |
9% |
| Carbohydrate, by difference | 37.09 g |
12.36% |
147% |
| Energy (Calories) | 167.81 kcal |
8.39% |
100% |
| Fiber, total dietary | 3.98 g |
10.47% |
125% |
| Calcium, Ca | 31.14 mg |
3.11% |
37% |
| Iron, Fe | 1.85 mg |
23.13% |
276% |
| Magnesium, Mg | 51.90 mg |
12.98% |
155% |
| Phosphorus, P | 122.83 mg |
17.55% |
209% |
| Potassium, K | 951.50 mg |
20.24% |
241% |
| Sodium, Na | 24.22 mg |
1.61% |
19% |
| Zinc, Zn | 0.61 mg |
5.55% |
66% |
| Fluoride, F | 78.20 mcg |
1.96% |
23% |
| Manganese, Mn | 0.39 mg |
16.96% |
202% |
| Selenium, Se | 0.87 mcg |
1.58% |
19% |
| Vitamin A, IU | 17.30 IU |
0.58% |
7% |
| Vitamin E (alpha-tocopherol) | 0.07 mg |
0.47% |
6% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 22.32 mg |
24.8% |
296% |
| Thiamin | 0.12 mg |
10% |
119% |
| Riboflavin | 0.08 mg |
6.15% |
73% |
| Niacin | 2.33 mg |
14.56% |
174% |
| Pantothenic acid | 0.66 mg |
13.2% |
157% |
| Vitamin B-6 | 0.61 mg |
46.92% |
559% |
| Folate, total | 44.98 mcg |
11.25% |
134% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 25.95 mg |
4.72% |
56% |
| Vitamin K (phylloquinone) | 3.46 mcg |
2.88% |
34% |
| Omega 6 | 0.06 g |
0.39% |
5% |
| Omega 3 | 0.02 g |
0.9% |
11% |
| Ash | 2.34 g |
|
|
| Starch | 30.19 g |
|
|
| Sucrose | 0.67 g |
|
|
| Glucose (dextrose) | 0.64 g |
|
|
| Fructose | 0.55 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 128.80 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 705.84 kJ |
|
|
| Sugars, total | 1.87 g |
|
|
| Galactose | 0.00 g |
|
|
| Copper, Cu | 0.19 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 1.73 mcg_RAE |
|
|
| Carotene, beta | 10.38 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 34.60 mcg |
|
|
| Tocopherol, beta | 0.00 mg |
|
|
| Tocopherol, gamma | 0.00 mg |
|
|
| Tocopherol, delta | 0.00 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 44.98 mcg |
|
|
| Folate, DFE | 44.98 mcg_DFE |
|
|
| Betaine | 0.35 mg |
|
|
| Tryptophan | 0.04 g |
|
|
| Threonine | 0.13 g |
|
|
| Isoleucine | 0.13 g |
|
|
| Leucine | 0.19 g |
|
|
| Lysine | 0.22 g |
|
|
| Methionine | 0.06 g |
|
|
| Cystine | 0.05 g |
|
|
| Phenylalanine | 0.30 g |
|
|
| Tyrosine | 0.12 g |
|
|
| Valine | 0.21 g |
|
|
| Arginine | 0.19 g |
|
|
| Histidine | 0.07 g |
|
|
| Alanine | 0.12 g |
|
|
| Aspartic acid | 1.00 g |
|
|
| Glutamic acid | 0.97 g |
|
|
| Glycine | 0.11 g |
|
|
| Proline | 0.14 g |
|
|
| Serine | 0.15 g |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.04 g |
|
|
| Fatty acids, total monounsaturated | 0.00 g |
|
|
| Fatty acids, total polyunsaturated | 0.07 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 potato small (1-3/4" to 2-1/2" dia.) 138.0 grams |
Max calories at 14 servings. |
| Protein | 3.63 g |
6.48% |
97% |
| Total lipid (fat) | 0.18 g |
0.6% |
9% |
| Carbohydrate, by difference | 29.59 g |
9.86% |
147% |
| Energy (Calories) | 133.86 kcal |
6.69% |
100% |
| Fiber, total dietary | 3.17 g |
8.34% |
125% |
| Calcium, Ca | 24.84 mg |
2.48% |
37% |
| Iron, Fe | 1.48 mg |
18.5% |
276% |
| Magnesium, Mg | 41.40 mg |
10.35% |
155% |
| Phosphorus, P | 97.98 mg |
14% |
209% |
| Potassium, K | 759.00 mg |
16.15% |
241% |
| Sodium, Na | 19.32 mg |
1.29% |
19% |
| Zinc, Zn | 0.48 mg |
4.36% |
65% |
| Fluoride, F | 62.38 mcg |
1.56% |
23% |
| Manganese, Mn | 0.31 mg |
13.48% |
201% |
| Selenium, Se | 0.69 mcg |
1.25% |
19% |
| Vitamin A, IU | 13.80 IU |
0.46% |
7% |
| Vitamin E (alpha-tocopherol) | 0.06 mg |
0.4% |
6% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 17.80 mg |
19.78% |
295% |
| Thiamin | 0.09 mg |
7.5% |
112% |
| Riboflavin | 0.07 mg |
5.38% |
80% |
| Niacin | 1.86 mg |
11.63% |
174% |
| Pantothenic acid | 0.52 mg |
10.4% |
155% |
| Vitamin B-6 | 0.49 mg |
37.69% |
563% |
| Folate, total | 35.88 mcg |
8.97% |
134% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 20.70 mg |
3.76% |
56% |
| Vitamin K (phylloquinone) | 2.76 mcg |
2.3% |
34% |
| Omega 6 | 0.04 g |
0.26% |
4% |
| Omega 3 | 0.01 g |
0.45% |
7% |
| Ash | 1.86 g |
|
|
| Starch | 24.08 g |
|
|
| Sucrose | 0.54 g |
|
|
| Glucose (dextrose) | 0.51 g |
|
|
| Fructose | 0.44 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 102.74 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 563.04 kJ |
|
|
| Sugars, total | 1.49 g |
|
|
| Galactose | 0.00 g |
|
|
| Copper, Cu | 0.15 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 1.38 mcg_RAE |
|
|
| Carotene, beta | 8.28 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 27.60 mcg |
|
|
| Tocopherol, beta | 0.00 mg |
|
|
| Tocopherol, gamma | 0.00 mg |
|
|
| Tocopherol, delta | 0.00 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 35.88 mcg |
|
|
| Folate, DFE | 35.88 mcg_DFE |
|
|
| Betaine | 0.28 mg |
|
|
| Tryptophan | 0.03 g |
|
|
| Threonine | 0.10 g |
|
|
| Isoleucine | 0.11 g |
|
|
| Leucine | 0.15 g |
|
|
| Lysine | 0.18 g |
|
|
| Methionine | 0.05 g |
|
|
| Cystine | 0.04 g |
|
|
| Phenylalanine | 0.24 g |
|
|
| Tyrosine | 0.10 g |
|
|
| Valine | 0.17 g |
|
|
| Arginine | 0.15 g |
|
|
| Histidine | 0.06 g |
|
|
| Alanine | 0.10 g |
|
|
| Aspartic acid | 0.80 g |
|
|
| Glutamic acid | 0.77 g |
|
|
| Glycine | 0.09 g |
|
|
| Proline | 0.11 g |
|
|
| Serine | 0.12 g |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.03 g |
|
|
| Fatty acids, total monounsaturated | 0.00 g |
|
|
| Fatty acids, total polyunsaturated | 0.06 g |
|
|