Potatoes, red, flesh and skin, raw

1 potato, medium (2-1/4" to 3-1/4" dia) (213 g): 149 kcal, 4 g protein, 33.9 g carbohydrate and 0.3 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

Calories150

% Daily Value*

Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 40mg	2%
Total Carbohydrate 34g	12%
Dietary Fiber 4g	13%
Total Sugars 3g
Includes Added Sugars ≤3g	≤5%
Protein 4g	8%
Vitamin D 0mcg	0%
Calcium 20mg	0%
Iron 1.6mg	8%
Potassium 970mg	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 Potassium (21% DV), Copper (32% DV), Vitamin C (20% DV), Vitamin B6 (21% 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 · 88% carbohydrate · 2% fat

Protein: 4 g 10%
Carbs: 34 g 88%
Fat: 0 g 2%

Compared with other foods

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

Calories: less than 80% of foods
Protein: more than 23% of foods
Total fat: less than 90% of foods
Carbohydrate: more than 64% of foods
Dietary fiber: more than 66% of foods
Total sugars: less than 51% of foods
Sodium: less than 78% 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	149 kcal	70 kcal
Protein	4.03 g	1.89 g	8%
Carbohydrate	33.9 g	15.9 g	12%
Dietary fiber	3.62 g	1.7 g	13%
Total sugars	2.75 g	1.29 g
Starch	28.4 g	13.3 g
Water	172 g	81 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	0.298 g	0.14 g	0%
Saturated fat	0.075 g	0.035 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0.006 g	0.003 g
Polyunsaturated fat	0.126 g	0.059 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	21.3 mg	10 mg	2%
Iron	1.55 mg	0.73 mg	9%
Magnesium	46.9 mg	22 mg	11%
Phosphorus	130 mg	61 mg	10%
Potassium	969 mg	455 mg	21%
Sodium	38.3 mg	18 mg	2%
Zinc	0.703 mg	0.33 mg	6%
Copper	0.285 mg	0.134 mg	32%
Manganese	0.3 mg	0.141 mg	13%
Selenium	1.06 mcg	0.5 mcg	2%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	18.3 mg	8.6 mg	20%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.021 mg	0.01 mg	0%
Vitamin K	6.18 mcg	2.9 mcg	5%
Thiamin (B1)	0.173 mg	0.081 mg	14%
Riboflavin (B2)	0.066 mg	0.031 mg	5%
Niacin (B3)	2.45 mg	1.15 mg	15%
Pantothenic acid (B5)	0.594 mg	0.279 mg	12%
Vitamin B6	0.362 mg	0.17 mg	21%
Folate	38.3 mcg	18 mcg	10%
Vitamin B12	0 mcg	0 mcg	0%
Choline	34.9 mg	16.4 mg	6%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.04 g	0.019 g
Threonine	0.132 g	0.062 g
Isoleucine	0.13 g	0.061 g
Leucine	0.192 g	0.09 g
Lysine	0.209 g	0.098 g
Methionine	0.062 g	0.029 g
Cystine	0.047 g	0.022 g
Phenylalanine	0.16 g	0.075 g
Tyrosine	0.094 g	0.044 g
Valine	0.202 g	0.095 g
Arginine	0.198 g	0.093 g
Histidine	0.068 g	0.032 g
Alanine	0.124 g	0.058 g
Aspartic acid	0.941 g	0.442 g
Glutamic acid	0.688 g	0.323 g
Glycine	0.111 g	0.052 g
Proline	0.124 g	0.058 g
Serine	0.147 g	0.069 g

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

Similar foods

Sources

USDA FoodData Central record 170029(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.