Nutritional Information for Potatoes, russet, 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) , 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 6 servings. |
| Protein | 7.90 g |
14.11% |
97% |
| Total lipid (fat) | 0.30 g |
1% |
7% |
| Carbohydrate, by difference | 66.68 g |
22.23% |
152% |
| Energy (Calories) | 291.51 kcal |
14.58% |
100% |
| Fiber, total dietary | 4.80 g |
12.63% |
87% |
| Calcium, Ca | 47.97 mg |
4.8% |
33% |
| Iron, Fe | 3.17 mg |
39.63% |
272% |
| Magnesium, Mg | 84.87 mg |
21.22% |
146% |
| Phosphorus, P | 202.95 mg |
28.99% |
199% |
| Potassium, K | 1538.73 mg |
32.74% |
225% |
| Sodium, Na | 18.45 mg |
1.23% |
8% |
| Zinc, Zn | 1.07 mg |
9.73% |
67% |
| Manganese, Mn | 0.58 mg |
25.22% |
173% |
| Selenium, Se | 1.48 mcg |
2.69% |
18% |
| Vitamin A, IU | 3.69 IU |
0.12% |
1% |
| Vitamin E (alpha-tocopherol) | 0.04 mg |
0.27% |
2% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 21.03 mg |
23.37% |
160% |
| Thiamin | 0.30 mg |
25% |
172% |
| Riboflavin | 0.12 mg |
9.23% |
63% |
| Niacin | 3.82 mg |
23.88% |
164% |
| Pantothenic acid | 1.11 mg |
22.2% |
152% |
| Vitamin B-6 | 1.27 mg |
97.69% |
670% |
| Folate, total | 51.66 mcg |
12.92% |
89% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 46.49 mg |
8.45% |
58% |
| Vitamin K (phylloquinone) | 6.64 mcg |
5.53% |
38% |
| Omega 6 | 0.09 g |
0.58% |
4% |
| Omega 3 | 0.04 g |
1.8% |
12% |
| Ash | 4.17 g |
|
|
| Starch | 58.52 g |
|
|
| Sucrose | 0.48 g |
|
|
| Glucose (dextrose) | 0.92 g |
|
|
| Fructose | 0.85 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Water | 289.96 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 1225.08 kJ |
|
|
| Sugars, total | 2.29 g |
|
|
| Galactose | 0.00 g |
|
|
| Copper, Cu | 0.38 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 0.00 mcg_RAE |
|
|
| Carotene, beta | 0.00 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 18.45 mcg |
|
|
| Tocopherol, beta | 0.00 mg |
|
|
| Tocopherol, gamma | 0.00 mg |
|
|
| Tocopherol, delta | 0.00 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 51.66 mcg |
|
|
| Folate, DFE | 51.66 mcg_DFE |
|
|
| Betaine | 0.74 mg |
|
|
| Tryptophan | 0.07 g |
|
|
| Threonine | 0.20 g |
|
|
| Isoleucine | 0.21 g |
|
|
| Leucine | 0.32 g |
|
|
| Lysine | 0.37 g |
|
|
| Methionine | 0.11 g |
|
|
| Cystine | 0.08 g |
|
|
| Phenylalanine | 0.66 g |
|
|
| Tyrosine | 0.13 g |
|
|
| Valine | 0.36 g |
|
|
| Arginine | 0.33 g |
|
|
| Histidine | 0.13 g |
|
|
| Alanine | 0.19 g |
|
|
| Aspartic acid | 1.85 g |
|
|
| Glutamic acid | 1.38 g |
|
|
| Glycine | 0.18 g |
|
|
| Proline | 0.21 g |
|
|
| Serine | 0.25 g |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.07 g |
|
|
| Phytosterols | 18.45 mg |
|
|
| 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) 213.0 grams |
Max calories at 11 servings. |
| Protein | 4.56 g |
8.14% |
97% |
| Total lipid (fat) | 0.17 g |
0.57% |
7% |
| Carbohydrate, by difference | 38.49 g |
12.83% |
152% |
| Energy (Calories) | 168.27 kcal |
8.41% |
100% |
| Fiber, total dietary | 2.77 g |
7.29% |
87% |
| Calcium, Ca | 27.69 mg |
2.77% |
33% |
| Iron, Fe | 1.83 mg |
22.88% |
272% |
| Magnesium, Mg | 48.99 mg |
12.25% |
146% |
| Phosphorus, P | 117.15 mg |
16.74% |
199% |
| Potassium, K | 888.21 mg |
18.9% |
225% |
| Sodium, Na | 10.65 mg |
0.71% |
8% |
| Zinc, Zn | 0.62 mg |
5.64% |
67% |
| Manganese, Mn | 0.33 mg |
14.35% |
171% |
| Selenium, Se | 0.85 mcg |
1.55% |
18% |
| Vitamin A, IU | 2.13 IU |
0.07% |
1% |
| Vitamin E (alpha-tocopherol) | 0.02 mg |
0.13% |
2% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 12.14 mg |
13.49% |
160% |
| Thiamin | 0.17 mg |
14.17% |
168% |
| Riboflavin | 0.07 mg |
5.38% |
64% |
| Niacin | 2.20 mg |
13.75% |
163% |
| Pantothenic acid | 0.64 mg |
12.8% |
152% |
| Vitamin B-6 | 0.73 mg |
56.15% |
667% |
| Folate, total | 29.82 mcg |
7.46% |
89% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 26.84 mg |
4.88% |
58% |
| Vitamin K (phylloquinone) | 3.83 mcg |
3.19% |
38% |
| Omega 6 | 0.05 g |
0.32% |
4% |
| Omega 3 | 0.02 g |
0.9% |
11% |
| Ash | 2.41 g |
|
|
| Starch | 33.78 g |
|
|
| Sucrose | 0.28 g |
|
|
| Glucose (dextrose) | 0.53 g |
|
|
| Fructose | 0.49 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Water | 167.38 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 707.16 kJ |
|
|
| Sugars, total | 1.32 g |
|
|
| Galactose | 0.00 g |
|
|
| Copper, Cu | 0.22 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 0.00 mcg_RAE |
|
|
| Carotene, beta | 0.00 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 10.65 mcg |
|
|
| Tocopherol, beta | 0.00 mg |
|
|
| Tocopherol, gamma | 0.00 mg |
|
|
| Tocopherol, delta | 0.00 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 29.82 mcg |
|
|
| Folate, DFE | 29.82 mcg_DFE |
|
|
| Betaine | 0.43 mg |
|
|
| Tryptophan | 0.04 g |
|
|
| Threonine | 0.12 g |
|
|
| Isoleucine | 0.12 g |
|
|
| Leucine | 0.18 g |
|
|
| Lysine | 0.22 g |
|
|
| Methionine | 0.07 g |
|
|
| Cystine | 0.04 g |
|
|
| Phenylalanine | 0.38 g |
|
|
| Tyrosine | 0.07 g |
|
|
| Valine | 0.21 g |
|
|
| Arginine | 0.19 g |
|
|
| Histidine | 0.07 g |
|
|
| Alanine | 0.11 g |
|
|
| Aspartic acid | 1.07 g |
|
|
| Glutamic acid | 0.80 g |
|
|
| Glycine | 0.10 g |
|
|
| Proline | 0.12 g |
|
|
| Serine | 0.15 g |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.04 g |
|
|
| Phytosterols | 10.65 mg |
|
|
| 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 2-1/4" dia) 170.0 grams |
Max calories at 14 servings. |
| Protein | 3.64 g |
6.5% |
97% |
| Total lipid (fat) | 0.14 g |
0.47% |
7% |
| Carbohydrate, by difference | 30.72 g |
10.24% |
152% |
| Energy (Calories) | 134.30 kcal |
6.72% |
100% |
| Fiber, total dietary | 2.21 g |
5.82% |
87% |
| Calcium, Ca | 22.10 mg |
2.21% |
33% |
| Iron, Fe | 1.46 mg |
18.25% |
272% |
| Magnesium, Mg | 39.10 mg |
9.78% |
146% |
| Phosphorus, P | 93.50 mg |
13.36% |
199% |
| Potassium, K | 708.90 mg |
15.08% |
225% |
| Sodium, Na | 8.50 mg |
0.57% |
8% |
| Zinc, Zn | 0.49 mg |
4.45% |
66% |
| Manganese, Mn | 0.27 mg |
11.74% |
175% |
| Selenium, Se | 0.68 mcg |
1.24% |
18% |
| Vitamin A, IU | 1.70 IU |
0.06% |
1% |
| Vitamin E (alpha-tocopherol) | 0.02 mg |
0.13% |
2% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 9.69 mg |
10.77% |
160% |
| Thiamin | 0.14 mg |
11.67% |
174% |
| Riboflavin | 0.06 mg |
4.62% |
69% |
| Niacin | 1.76 mg |
11% |
164% |
| Pantothenic acid | 0.51 mg |
10.2% |
152% |
| Vitamin B-6 | 0.59 mg |
45.38% |
676% |
| Folate, total | 23.80 mcg |
5.95% |
89% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 21.42 mg |
3.89% |
58% |
| Vitamin K (phylloquinone) | 3.06 mcg |
2.55% |
38% |
| Omega 6 | 0.04 g |
0.26% |
4% |
| Omega 3 | 0.02 g |
0.9% |
13% |
| Ash | 1.92 g |
|
|
| Starch | 26.96 g |
|
|
| Sucrose | 0.22 g |
|
|
| Glucose (dextrose) | 0.43 g |
|
|
| Fructose | 0.39 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Water | 133.59 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 564.40 kJ |
|
|
| Sugars, total | 1.05 g |
|
|
| Galactose | 0.00 g |
|
|
| Copper, Cu | 0.18 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 0.00 mcg_RAE |
|
|
| Carotene, beta | 0.00 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 8.50 mcg |
|
|
| Tocopherol, beta | 0.00 mg |
|
|
| Tocopherol, gamma | 0.00 mg |
|
|
| Tocopherol, delta | 0.00 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 23.80 mcg |
|
|
| Folate, DFE | 23.80 mcg_DFE |
|
|
| Betaine | 0.34 mg |
|
|
| Tryptophan | 0.03 g |
|
|
| Threonine | 0.09 g |
|
|
| Isoleucine | 0.10 g |
|
|
| Leucine | 0.15 g |
|
|
| Lysine | 0.17 g |
|
|
| Methionine | 0.05 g |
|
|
| Cystine | 0.04 g |
|
|
| Phenylalanine | 0.31 g |
|
|
| Tyrosine | 0.06 g |
|
|
| Valine | 0.16 g |
|
|
| Arginine | 0.15 g |
|
|
| Histidine | 0.06 g |
|
|
| Alanine | 0.09 g |
|
|
| Aspartic acid | 0.85 g |
|
|
| Glutamic acid | 0.64 g |
|
|
| Glycine | 0.08 g |
|
|
| Proline | 0.10 g |
|
|
| Serine | 0.12 g |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.03 g |
|
|
| Phytosterols | 8.50 mg |
|
|
| Fatty acids, total monounsaturated | 0.00 g |
|
|
| Fatty acids, total polyunsaturated | 0.06 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 0.500 cup, diced 75.0 grams |
Max calories at 33 servings. |
| Protein | 1.61 g |
2.88% |
97% |
| Total lipid (fat) | 0.06 g |
0.2% |
7% |
| Carbohydrate, by difference | 13.55 g |
4.52% |
152% |
| Energy (Calories) | 59.25 kcal |
2.96% |
100% |
| Fiber, total dietary | 0.98 g |
2.58% |
87% |
| Calcium, Ca | 9.75 mg |
0.98% |
33% |
| Iron, Fe | 0.65 mg |
8.13% |
274% |
| Magnesium, Mg | 17.25 mg |
4.31% |
146% |
| Phosphorus, P | 41.25 mg |
5.89% |
199% |
| Potassium, K | 312.75 mg |
6.65% |
225% |
| Sodium, Na | 3.75 mg |
0.25% |
8% |
| Zinc, Zn | 0.22 mg |
2% |
68% |
| Manganese, Mn | 0.12 mg |
5.22% |
176% |
| Selenium, Se | 0.30 mcg |
0.55% |
18% |
| Vitamin A, IU | 0.75 IU |
0.03% |
1% |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
0.07% |
2% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 4.28 mg |
4.76% |
161% |
| Thiamin | 0.06 mg |
5% |
169% |
| Riboflavin | 0.02 mg |
1.54% |
52% |
| Niacin | 0.78 mg |
4.88% |
165% |
| Pantothenic acid | 0.23 mg |
4.6% |
155% |
| Vitamin B-6 | 0.26 mg |
20% |
675% |
| Folate, total | 10.50 mcg |
2.63% |
89% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 9.45 mg |
1.72% |
58% |
| Vitamin K (phylloquinone) | 1.35 mcg |
1.13% |
38% |
| Omega 6 | 0.02 g |
0.13% |
4% |
| Omega 3 | 0.01 g |
0.45% |
15% |
| Ash | 0.85 g |
|
|
| Starch | 11.90 g |
|
|
| Sucrose | 0.10 g |
|
|
| Glucose (dextrose) | 0.19 g |
|
|
| Fructose | 0.17 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Water | 58.94 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 249.00 kJ |
|
|
| Sugars, total | 0.47 g |
|
|
| Galactose | 0.00 g |
|
|
| Copper, Cu | 0.08 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 0.00 mcg_RAE |
|
|
| Carotene, beta | 0.00 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 3.75 mcg |
|
|
| Tocopherol, beta | 0.00 mg |
|
|
| Tocopherol, gamma | 0.00 mg |
|
|
| Tocopherol, delta | 0.00 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 10.50 mcg |
|
|
| Folate, DFE | 10.50 mcg_DFE |
|
|
| Betaine | 0.15 mg |
|
|
| Tryptophan | 0.01 g |
|
|
| Threonine | 0.04 g |
|
|
| Isoleucine | 0.04 g |
|
|
| Leucine | 0.06 g |
|
|
| Lysine | 0.08 g |
|
|
| Methionine | 0.02 g |
|
|
| Cystine | 0.02 g |
|
|
| Phenylalanine | 0.14 g |
|
|
| Tyrosine | 0.03 g |
|
|
| Valine | 0.07 g |
|
|
| Arginine | 0.07 g |
|
|
| Histidine | 0.03 g |
|
|
| Alanine | 0.04 g |
|
|
| Aspartic acid | 0.38 g |
|
|
| Glutamic acid | 0.28 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 | 3.75 mg |
|
|
| Fatty acids, total monounsaturated | 0.00 g |
|
|
| Fatty acids, total polyunsaturated | 0.03 g |
|
|