Potatoes, white, flesh and skin, raw

1 medium, (2+-1/4" to 3-1/4" dia.) (213 g): 147 kcal, 3.6 g protein, 33.5 g carbohydrate and 0.2 g fat.

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

Compare with another food

Nutrition Facts

Serving size1 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 35mg	1%
Total Carbohydrate 33g	12%
Dietary Fiber 5g	18%
Total Sugars 2g
Includes Added Sugars ≤2g	≤5%
Protein 4g	7%
Vitamin D 0mcg	0%
Calcium 20mg	0%
Iron 1.1mg	6%
Potassium 870mg	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 medium, (2+-1/4" to 3-1/4" dia.) (213 g) gives you

High in Copper (27% DV), Vitamin C (22% DV), Vitamin B6 (25% 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: 33 g 89%
Fat: 0 g 1%

Compared with other foods

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

Calories: less than 80% of foods
Protein: more than 21% of foods
Total fat: less than 93% of foods
Carbohydrate: more than 63% of foods
Dietary fiber: more than 74% of foods
Total sugars: less than 52% of foods
Sodium: less than 79% of foods

All nutrients (58)

Amounts for 1 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	147 kcal	69 kcal
Protein	3.58 g	1.68 g	7%
Carbohydrate	33.5 g	15.7 g	12%
Dietary fiber	5.11 g	2.4 g	18%
Total sugars	2.45 g	1.15 g
Starch	28.7 g	13.5 g
Water	174 g	81.6 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	0.213 g	0.1 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	19.2 mg	9 mg	1%
Iron	1.11 mg	0.52 mg	6%
Magnesium	44.7 mg	21 mg	11%
Phosphorus	132 mg	62 mg	11%
Potassium	867 mg	407 mg	18%
Sodium	34.1 mg	16 mg	1%
Zinc	0.618 mg	0.29 mg	6%
Copper	0.247 mg	0.116 mg	27%
Manganese	0.309 mg	0.145 mg	13%
Selenium	0.639 mcg	0.3 mcg	1%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	19.4 mg	9.1 mg	22%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.021 mg	0.01 mg	0%
Vitamin K	3.41 mcg	1.6 mcg	3%
Thiamin (B1)	0.151 mg	0.071 mg	13%
Riboflavin (B2)	0.072 mg	0.034 mg	6%
Niacin (B3)	2.27 mg	1.07 mg	14%
Pantothenic acid (B5)	0.599 mg	0.281 mg	12%
Vitamin B6	0.432 mg	0.203 mg	25%
Folate	38.3 mcg	18 mcg	10%
Vitamin B12	0 mcg	0 mcg	0%
Choline	23.4 mg	11 mg	4%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.036 g	0.017 g
Threonine	0.117 g	0.055 g
Isoleucine	0.115 g	0.054 g
Leucine	0.17 g	0.08 g
Lysine	0.185 g	0.087 g
Methionine	0.055 g	0.026 g
Cystine	0.043 g	0.02 g
Phenylalanine	0.141 g	0.066 g
Tyrosine	0.083 g	0.039 g
Valine	0.179 g	0.084 g
Arginine	0.175 g	0.082 g
Histidine	0.06 g	0.028 g
Alanine	0.109 g	0.051 g
Aspartic acid	0.833 g	0.391 g
Glutamic acid	0.609 g	0.286 g
Glycine	0.098 g	0.046 g
Proline	0.109 g	0.051 g
Serine	0.13 g	0.061 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 170028(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.