Potatoes, flesh and skin, raw

1 potato, medium (2-1/4" to 3-1/4" dia) (213 g): 164 kcal, 4.4 g protein, 37.3 g carbohydrate and 0.2 g fat.

Log 1 potato, medium (2-1/4" to 3-1/4" dia) (213 g) to today

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Nutrition Facts

Serving size1 potato, medium (2-1/4" to 3-1/4" dia) (213 g)

Amount per serving

Calories160

% Daily Value*

Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 15mg	1%
Total Carbohydrate 37g	14%
Dietary Fiber 4g	16%
Total Sugars 2g
Includes Added Sugars ≤2g	≤3%
Protein 4g	9%
Vitamin D 0mcg	0%
Calcium 30mg	0%
Iron 1.7mg	10%
Potassium 910mg	20%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 potato, medium (2-1/4" to 3-1/4" dia) (213 g) gives you

High in Copper (26% DV), Vitamin C (47% DV), Vitamin B6 (37% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

10% protein · 89% carbohydrate · 1% fat

Protein: 4 g 10%
Carbs: 37 g 89%
Fat: 0 g 1%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 78% of foods
Protein: more than 24% of foods
Total fat: less than 94% of foods
Carbohydrate: more than 65% of foods
Dietary fiber: more than 72% of foods
Total sugars: less than 55% of foods
Sodium: less than 86% of foods

All nutrients (58)

Amounts for 1 potato, medium (2-1/4" to 3-1/4" dia) (213 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (7)
Nutrient	Portion	100 g	% DV
Calories	164 kcal	77 kcal
Protein	4.37 g	2.05 g	9%
Carbohydrate	37.3 g	17.5 g	14%
Dietary fiber	4.47 g	2.1 g	16%
Total sugars	1.75 g	0.82 g
Starch	32.6 g	15.3 g
Water	169 g	79.3 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	0.192 g	0.09 g	0%
Saturated fat	0.053 g	0.025 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0.004 g	0.002 g
Polyunsaturated fat	0.089 g	0.042 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	25.6 mg	12 mg	2%
Iron	1.73 mg	0.81 mg	10%
Magnesium	49 mg	23 mg	12%
Phosphorus	121 mg	57 mg	10%
Potassium	905 mg	425 mg	19%
Sodium	12.8 mg	6 mg	1%
Zinc	0.639 mg	0.3 mg	6%
Copper	0.234 mg	0.11 mg	26%
Manganese	0.326 mg	0.153 mg	14%
Selenium	0.852 mcg	0.4 mcg	2%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	42 mg	19.7 mg	47%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.021 mg	0.01 mg	0%
Vitamin K	4.26 mcg	2 mcg	4%
Thiamin (B1)	0.173 mg	0.081 mg	14%
Riboflavin (B2)	0.068 mg	0.032 mg	5%
Niacin (B3)	2.26 mg	1.06 mg	14%
Pantothenic acid (B5)	0.628 mg	0.295 mg	13%
Vitamin B6	0.635 mg	0.298 mg	37%
Folate	31.9 mcg	15 mcg	8%
Vitamin B12	0 mcg	0 mcg	0%
Choline	25.8 mg	12.1 mg	5%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.045 g	0.021 g
Threonine	0.143 g	0.067 g
Isoleucine	0.141 g	0.066 g
Leucine	0.209 g	0.098 g
Lysine	0.228 g	0.107 g
Methionine	0.068 g	0.032 g
Cystine	0.051 g	0.024 g
Phenylalanine	0.173 g	0.081 g
Tyrosine	0.102 g	0.048 g
Valine	0.219 g	0.103 g
Arginine	0.215 g	0.101 g
Histidine	0.075 g	0.035 g
Alanine	0.134 g	0.063 g
Aspartic acid	1.02 g	0.48 g
Glutamic acid	0.748 g	0.351 g
Glycine	0.121 g	0.057 g
Proline	0.134 g	0.063 g
Serine	0.158 g	0.074 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

In basalfit recipes

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Sources

USDA FoodData Central record 170026(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.