Potatoes, microwaved, cooked in skin, flesh and skin, without salt

1 potato, (2-3/4" dia by 4-3/4" long) (202 g): 212 kcal, 4.9 g protein, 49 g carbohydrate and 0.2 g fat.

Log 1 potato, (2-3/4" dia by 4-3/4" long) (202 g) to today

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Nutrition Facts

Serving size1 potato, (2-3/4" dia by 4-3/4" long) (202 g)

Amount per serving

Calories210

% Daily Value*

Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 15mg	1%
Total Carbohydrate 49g	18%
Dietary Fiber 5g	17%
Total Sugars —
Includes Added Sugars —
Protein 5g	10%
Vitamin D 0mcg	0%
Calcium 20mg	0%
Iron 2.5mg	15%
Potassium 900mg	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. Source: USDA FoodData Central. Disclaimer.

What 1 potato, (2-3/4" dia by 4-3/4" long) (202 g) gives you

High in Copper (75% DV), Manganese (26% DV), Vitamin C (34% DV), Thiamin (B1) (20% DV), Niacin (B3) (22% DV), Vitamin B6 (41% 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

9% protein · 90% carbohydrate · 1% fat

Protein: 5 g 9%
Carbs: 49 g 90%
Fat: 0 g 1%

Compared with other foods

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

Calories: less than 71% of foods
Protein: more than 26% of foods
Total fat: less than 93% of foods
Carbohydrate: more than 73% of foods
Dietary fiber: more than 73% of foods
Sodium: less than 84% of foods

All nutrients (49)

Amounts for 1 potato, (2-3/4" dia by 4-3/4" long) (202 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (5)
Nutrient	Portion	100 g	% DV
Calories	212 kcal	105 kcal
Protein	4.93 g	2.44 g	10%
Carbohydrate	49 g	24.2 g	18%
Dietary fiber	4.65 g	2.3 g	17%
Water	146 g	72 g

Fats and fatty acids (6)
Nutrient	Portion	100 g	% DV
Total fat	0.202 g	0.1 g	0%
Saturated fat	0.053 g	0.026 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0.004 g	0.002 g
Polyunsaturated fat	0.087 g	0.043 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	22.2 mg	11 mg	2%
Iron	2.5 mg	1.24 mg	14%
Magnesium	54.5 mg	27 mg	13%
Phosphorus	212 mg	105 mg	17%
Potassium	903 mg	447 mg	19%
Sodium	16.2 mg	8 mg	1%
Zinc	0.727 mg	0.36 mg	7%
Copper	0.675 mg	0.334 mg	75%
Manganese	0.59 mg	0.292 mg	26%
Selenium	0.808 mcg	0.4 mcg	1%

Vitamins (10)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	30.5 mg	15.1 mg	34%
Vitamin D	0 mcg	0 mcg	0%
Thiamin (B1)	0.242 mg	0.12 mg	20%
Riboflavin (B2)	0.065 mg	0.032 mg	5%
Niacin (B3)	3.46 mg	1.71 mg	22%
Pantothenic acid (B5)	0.917 mg	0.454 mg	18%
Vitamin B6	0.695 mg	0.344 mg	41%
Folate	24.2 mcg	12 mcg	6%
Vitamin B12	0 mcg	0 mcg	0%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.077 g	0.038 g
Threonine	0.18 g	0.089 g
Isoleucine	0.2 g	0.099 g
Leucine	0.297 g	0.147 g
Lysine	0.301 g	0.149 g
Methionine	0.079 g	0.039 g
Cystine	0.063 g	0.031 g
Phenylalanine	0.22 g	0.109 g
Tyrosine	0.184 g	0.091 g
Valine	0.279 g	0.138 g
Arginine	0.228 g	0.113 g
Histidine	0.109 g	0.054 g
Alanine	0.151 g	0.075 g
Aspartic acid	1.21 g	0.598 g
Glutamic acid	0.828 g	0.41 g
Glycine	0.147 g	0.073 g
Proline	0.178 g	0.088 g
Serine	0.214 g	0.106 g

Similar foods

Sources

USDA FoodData Central record 170094(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.