Potatoes, Russet, flesh and skin, baked

1 potato, medium (2-1/4" to 3-1/4" dia.) (173 g): 164 kcal, 4.5 g protein, 37.1 g carbohydrate and 0.2 g fat.

Log 1 potato, medium (2-1/4" to 3-1/4" dia.) (173 g) to today

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Nutrition Facts

Serving size1 potato, medium (2-1/4" to 3-1/4" dia.) (173 g)

Amount per serving

Calories160

% Daily Value*

Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 25mg	1%
Total Carbohydrate 37g	13%
Dietary Fiber 4g	14%
Total Sugars 2g
Includes Added Sugars ≤2g	≤4%
Protein 5g	9%
Vitamin D 0mcg	0%
Calcium 30mg	2%
Iron 1.9mg	10%
Potassium 950mg	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.) (173 g) gives you

High in Potassium (20% DV), Copper (21% DV), Vitamin B6 (36% 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

11% protein · 88% carbohydrate · 1% fat

Protein: 5 g 11%
Carbs: 37 g 88%
Fat: 0 g 1%

Compared with other foods

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

Calories: less than 73% of foods
Protein: more than 28% of foods
Total fat: less than 90% of foods
Carbohydrate: more than 70% of foods
Dietary fiber: more than 73% of foods
Total sugars: less than 53% of foods
Sodium: less than 80% of foods

All nutrients (58)

Amounts for 1 potato, medium (2-1/4" to 3-1/4" dia.) (173 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	95 kcal
Protein	4.55 g	2.63 g	9%
Carbohydrate	37.1 g	21.4 g	13%
Dietary fiber	3.98 g	2.3 g	14%
Total sugars	1.87 g	1.08 g
Starch	30.2 g	17.4 g
Water	129 g	74.5 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	0.225 g	0.13 g	0%
Saturated fat	0.055 g	0.032 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0.005 g	0.003 g
Polyunsaturated fat	0.093 g	0.054 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	31.1 mg	18 mg	2%
Iron	1.85 mg	1.07 mg	10%
Magnesium	51.9 mg	30 mg	12%
Phosphorus	123 mg	71 mg	10%
Potassium	952 mg	550 mg	20%
Sodium	24.2 mg	14 mg	1%
Zinc	0.605 mg	0.35 mg	6%
Copper	0.185 mg	0.107 mg	21%
Manganese	0.394 mg	0.228 mg	17%
Selenium	0.865 mcg	0.5 mcg	2%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	1.73 mcg	1 mcg	0%
Vitamin C	14.4 mg	8.3 mg	16%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.121 mg	0.07 mg	1%
Vitamin K	3.46 mcg	2 mcg	3%
Thiamin (B1)	0.116 mg	0.067 mg	10%
Riboflavin (B2)	0.083 mg	0.048 mg	6%
Niacin (B3)	2.33 mg	1.35 mg	15%
Pantothenic acid (B5)	0.657 mg	0.38 mg	13%
Vitamin B6	0.612 mg	0.354 mg	36%
Folate	45 mcg	26 mcg	11%
Vitamin B12	0 mcg	0 mcg	0%
Choline	25.9 mg	15 mg	5%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.047 g	0.027 g
Threonine	0.149 g	0.086 g
Isoleucine	0.147 g	0.085 g
Leucine	0.216 g	0.125 g
Lysine	0.237 g	0.137 g
Methionine	0.071 g	0.041 g
Cystine	0.054 g	0.031 g
Phenylalanine	0.18 g	0.104 g
Tyrosine	0.107 g	0.062 g
Valine	0.227 g	0.131 g
Arginine	0.225 g	0.13 g
Histidine	0.076 g	0.044 g
Alanine	0.138 g	0.08 g
Aspartic acid	1.06 g	0.615 g
Glutamic acid	0.779 g	0.45 g
Glycine	0.126 g	0.073 g
Proline	0.14 g	0.081 g
Serine	0.164 g	0.095 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 170030(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.