Know what’s on your plate
White potatoes
Calories & nutrition facts
flesh and skin, raw
Nutrition facts
Per 100 g% DV- Calories 69 kcal —
- Protein 1.7 g 3%
- Carbohydrate 13 g 5%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 2.4 g 9%
- Sugars 1.2 g —
- Sodium 16 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 9.1 mg 10%
- Vitamin D 0 µg 0%
- Vitamin E 0.01 mg 0%
- Vitamin K 1.6 µg 1%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 0.03 mg 3%
- Niacin (B3) 1.1 mg 7%
- Pantothenic acid (B5) 0.28 mg 6%
- Vitamin B6 0.2 mg 12%
- Folate (B9) 18 µg 5%
- Vitamin B12 0 µg 0%
- Choline 11 mg 2%
Minerals
- Calcium 9 mg 1%
- Iron 0.52 mg 3%
- Magnesium 21 mg 5%
- Phosphorus 62 mg 5%
- Potassium 407 mg 9%
- Zinc 0.29 mg 3%
- Copper 0.12 mg 13%
- Manganese 0.15 mg 6%
- Selenium 0.3 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 69 | 1.7 g | 13 g | 0.1 g |
| 1 × cup, diced | 75 g | 52 | 1.3 g | 10 g | 0.1 g |
| 1 × large (3" to 4-1/4" dia.) | 369 g | 255 | 6.2 g | 49 g | 0.4 g |
| 1 × medium (2+-1/4" to 3-1/4" dia.) | 213 g | 147 | 3.6 g | 28 g | 0.2 g |
| 1 × small (1-3/4" to 2-1/4" dia.) | 92 g | 63 | 1.5 g | 12 g | 0.1 g |
| 2 × cup, diced | 150 g | 104 | 2.5 g | 20 g | 0.2 g |
| ½ × cup, diced | 37.5 g | 26 | 0.6 g | 5 g | 0 g |
| 3 × cup, diced | 225 g | 155 | 3.8 g | 30 g | 0.2 g |
| 4 × cup, diced | 300 g | 207 | 5 g | 40 g | 0.3 g |
Similar foods
- White potatoflesh and skin, raw69 kcal / 100 g
- Potatoflesh and skin, raw77 kcal / 100 g
- Red potatoesflesh and skin, raw70 kcal / 100 g
- Russet potatoesflesh and skin, raw79 kcal / 100 g
- Red potatoflesh and skin, raw71 kcal / 100 g
- Potatoesraw88 kcal / 100 g
- Potato skinraw58 kcal / 100 g
- New potatoesraw88 kcal / 100 g
- Russet potatoflesh and skin, raw79 kcal / 100 g
- New and salad potatoesflesh only, raw68 kcal / 100 g
Questions about White potatoes
How long should you boil white potatoes?
Cut potatoes into evenly sized chunks and simmer them in salted water for about 12–15 minutes; whole medium potatoes usually take 20–25 minutes. They are ready when a knife slips into the centre easily.
Should you peel white potatoes before cooking them?
You can leave the skin on for roasting, boiling or mashing if the potatoes are clean and the skin is intact; scrub them well first. Peel them for a smoother mash or if the skin is green, bitter or badly damaged.
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 preheated oil at 200 °C for 45–60 minutes, turning once, until deeply golden.
How should you store white potatoes?
Keep them unwashed in a cool, dark, dry, well-ventilated place, ideally in a paper or mesh bag. Avoid the fridge and keep them away from onions; use green or sprouting potatoes promptly, cutting away small sprouts and green patches.
What dishes can you make with white potatoes?
They work well in mash, chips, jacket potatoes, potato salad and soups. For a crisp jacket potato, prick the skin and bake at 200 °C for about an hour, until the centre is soft.
Can you freeze cooked white potatoes?
Yes: mashed potatoes freeze well in airtight portions for around three months. Raw potatoes do not freeze well, and boiled or roasted pieces can turn grainy or watery after thawing.
How much carbohydrate is in a medium white potato?
A medium white potato weighs about 213 g and contains 13 g of carbohydrate per 100 g. The total depends on the potato’s size; boiling or baking does not add carbohydrate, but toppings can add energy.
Source: USDA FoodData Central 170028 · per 100 g · carbohydrate per EU label, fibre excluded
