Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)

1 potato, medium (2-1/4" to 3-1/4" dia) (213 g): 168 kcal, 4.6 g protein, 38.5 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

Calories170

% Daily Value*

Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 10mg	0%
Total Carbohydrate 38g	14%
Dietary Fiber 3g	10%
Total Sugars 1g
Includes Added Sugars ≤1g	≤3%
Protein 5g	9%
Vitamin D 0mcg	0%
Calcium 30mg	2%
Iron 1.8mg	10%
Potassium 890mg	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 (24% DV), Vitamin B6 (43% 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: 5 g 10%
Carbs: 38 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 25% of foods
Total fat: less than 94% of foods
Carbohydrate: more than 66% of foods
Dietary fiber: more than 61% of foods
Total sugars: less than 57% of foods
Sodium: less than 88% of foods

All nutrients (39)

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	168 kcal	79 kcal
Protein	4.56 g	2.14 g	9%
Carbohydrate	38.5 g	18.1 g	14%
Dietary fiber	2.77 g	1.3 g	10%
Total sugars	1.32 g	0.62 g
Starch	33.8 g	15.9 g
Water	167 g	78.6 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	0.17 g	0.08 g	0%
Saturated fat	0.055 g	0.026 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0.004 g	0.002 g
Polyunsaturated fat	0.092 g	0.043 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	27.7 mg	13 mg	2%
Iron	1.83 mg	0.86 mg	10%
Magnesium	49 mg	23 mg	12%
Phosphorus	117 mg	55 mg	9%
Potassium	888 mg	417 mg	19%
Sodium	10.7 mg	5 mg	0%
Zinc	0.618 mg	0.29 mg	6%
Copper	0.219 mg	0.103 mg	24%
Manganese	0.334 mg	0.157 mg	15%
Selenium	0.852 mcg	0.4 mcg	2%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	12.1 mg	5.7 mg	13%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.021 mg	0.01 mg	0%
Vitamin K	3.83 mcg	1.8 mcg	3%
Thiamin (B1)	0.175 mg	0.082 mg	15%
Riboflavin (B2)	0.07 mg	0.033 mg	5%
Niacin (B3)	2.2 mg	1.03 mg	14%
Pantothenic acid (B5)	0.641 mg	0.301 mg	13%
Vitamin B6	0.735 mg	0.345 mg	43%
Folate	29.8 mcg	14 mcg	7%
Vitamin B12	0 mcg	0 mcg	0%
Choline	26.8 mg	12.6 mg	5%

Other (1)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg

Similar foods

Sources

USDA FoodData Central record 170027(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.