Know what’s on your plate
Potato
Calories & nutrition facts
flesh and skin, raw
Nutrition facts
Per 100 g% DV- Calories 77 kcal —
- Protein 2.1 g 4%
- Carbohydrate 15 g 6%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 2.1 g 8%
- Sugars 0.8 g —
- Sodium 6 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 19.7 mg 22%
- Vitamin D 0 µg 0%
- Vitamin E 0.01 mg 0%
- Vitamin K 2 µg 2%
- Thiamin (B1) 0.08 mg 7%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 1.1 mg 7%
- Pantothenic acid (B5) 0.3 mg 6%
- Vitamin B6 0.3 mg 18%
- Folate (B9) 15 µg 4%
- Vitamin B12 0 µg 0%
- Choline 12.1 mg 2%
Minerals
- Calcium 12 mg 1%
- Iron 0.81 mg 5%
- Magnesium 23 mg 5%
- Phosphorus 57 mg 5%
- Potassium 425 mg 9%
- Zinc 0.3 mg 3%
- Copper 0.11 mg 12%
- Manganese 0.15 mg 7%
- Selenium 0.4 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 77 | 2.1 g | 15 g | 0.1 g |
| 1 × cup, diced | 75 g | 58 | 1.5 g | 12 g | 0.1 g |
| 1 × Potato large (3" to 4-1/4" dia) | 369 g | 284 | 7.6 g | 57 g | 0.3 g |
| 1 × Potato medium (2-1/4" to 3-1/4" dia) | 213 g | 164 | 4.4 g | 33 g | 0.2 g |
| 1 × Potato small (1-3/4" to 2-1/2" dia) | 170 g | 131 | 3.5 g | 26 g | 0.2 g |
| 2 × cup, diced | 150 g | 116 | 3.1 g | 23 g | 0.1 g |
| ½ × cup, diced | 37.5 g | 29 | 0.8 g | 5.8 g | 0 g |
| 3 × cup, diced | 225 g | 173 | 4.6 g | 35 g | 0.2 g |
| 4 × cup, diced | 300 g | 231 | 6.2 g | 46 g | 0.3 g |
Similar foods
- Sweet potatoraw86 kcal / 100 g
- Baked potatoflesh and skin, with salt93 kcal / 100 g
- White potatoflesh and skin, raw69 kcal / 100 g
- Russet potatoflesh and skin, raw79 kcal / 100 g
- Potato skinraw58 kcal / 100 g
- Potatoesraw88 kcal / 100 g
- White potatoesflesh and skin, raw69 kcal / 100 g
- Red potatoesflesh and skin, raw70 kcal / 100 g
- Russet potatoesflesh and skin, raw79 kcal / 100 g
- New potatoesraw88 kcal / 100 g
Questions about Potato
How long should you boil potatoes?
Cut potatoes into evenly sized pieces and simmer them in salted water for about 10–15 minutes; whole medium potatoes usually take 20–25 minutes. They are ready when a knife slips into the centre without resistance.
How do you get crispy roast potatoes?
Parboil peeled chunks for 8–10 minutes, drain and shake them in the pan to roughen the edges. Roast in a preheated oven at 200 °C fan (220 °C conventional) in hot oil for 45–60 minutes, turning once.
Should you keep potatoes in the fridge?
Keep unwashed potatoes in a cool, dark, dry, well-ventilated place, ideally in a paper or mesh sack. Refrigeration can make their flavour sweeter and their texture less suitable for frying; discard any that are green, badly shrivelled or rotten.
Can you eat potato skin?
Yes: scrub the potato well and cook it with the skin on for baked potatoes, wedges or mash with a more rustic texture. Avoid eating green or strongly bitter parts, as they can contain increased levels of natural glycoalkaloids.
What can you make with leftover boiled potatoes?
Slice them into a pan-fried potato cake, or crush them lightly and fry until crisp for breakfast. They also work well in potato salad; cool leftovers promptly, refrigerate and use within a few days.
What can you use instead of potatoes in mash?
For a softer, lighter mash, use cauliflower; for a sweeter, denser one, use sweet potato. Cook either until completely tender, drain thoroughly, then mash with butter or olive oil.
Are potatoes a source of vitamin C?
Yes. A 150 g serving of cooked potato provides 29.6 mg of vitamin C; boiling peeled pieces in plenty of water can reduce the amount retained.
How much fibre is in a potato?
A medium potato weighing about 213 g provides 4.5 g of fibre. Leaving the skin on adds texture and retains more of the potato's fibre.
Source: USDA FoodData Central 170026 · per 100 g · carbohydrate per EU label, fibre excluded
