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Potato nutrition, glycemic index, calories, net carbs & more

Potatoes, flesh and skin, raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Potato

Potato
Glycemic index ⓘ Source:
The GI of purple potatoes is 77, red poatoes have a GI of 78, yellow and white potatoes have higher GIs, 81 and 93 respectively. https://www.researchgate.net/publication/260430587
Check out our Glycemic index chart page for the full list.
86 (high)
Insulin index ⓘ II for boiled Russet potatoes https://academic.oup.com/ajcn/article/66/5/1264/4655967
121
Calories
77
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
15.39 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
0.5 cup, diced (75 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-6.6 (alkaline)
84% Potassium
81% Vitamin C
65% Fiber
63% Net carbs
62% Carbs
Explanation: The given food contains more Potassium than 84% of foods. Note that this food itself is richer in Potassium than it is in any other nutrient. Similarly, it is relatively rich in Vitamin C, Fiber, Net carbs, and Carbs.

Potato Glycemic index (GI)

Source:
The GI of purple potatoes is 77, red poatoes have a GI of 78, yellow and white potatoes have higher GIs, 81 and 93 respectively. https://www.researchgate.net/publication/260430587
Check out our Glycemic index chart page for the full list.
86

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 4% 31% 17% 25% 38% 1% 9% 37% 27% 3% 7%
Calcium: 12 mg of 1,000 mg 1%
Iron: 0.81 mg of 8 mg 10%
Magnesium: 23 mg of 420 mg 5%
Phosphorus: 57 mg of 700 mg 8%
Potassium: 425 mg of 3,400 mg 13%
Sodium: 6 mg of 2,300 mg 0%
Zinc: 0.3 mg of 11 mg 3%
Copper: 0.11 mg of 1 mg 12%
Manganese: 0.2 mg of 2 mg 9%
Selenium: 0.4 µg of 55 µg 1%
Choline: 12.1 mg of 550 mg 2%

Mineral chart - relative view

Potassium
425 mg
TOP 16%
Copper
0.11 mg
TOP 48%
Magnesium
23 mg
TOP 50%
Manganese
0.2 mg
TOP 56%
Iron
0.81 mg
TOP 66%
Calcium
12 mg
TOP 71%
Phosphorus
57 mg
TOP 75%
Zinc
0.3 mg
TOP 80%
Choline
12.1 mg
TOP 84%
Sodium
6 mg
TOP 89%
Selenium
0.4 µg
TOP 91%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Vitamin A: 2 IU of 5,000 IU 0%
Vitamin E : 0.01 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 19.7 mg of 90 mg 22%
Vitamin B1: 0.081 mg of 1 mg 7%
Vitamin B2: 0.032 mg of 1 mg 2%
Vitamin B3: 1.061 mg of 16 mg 7%
Vitamin B5: 0.295 mg of 5 mg 6%
Vitamin B6: 0.298 mg of 1 mg 23%
Folate: 15 µg of 400 µg 4%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 2 µg of 120 µg 2%

Vitamin chart - relative view

Vitamin C
19.7 mg
TOP 19%
Vitamin B6
0.298 mg
TOP 40%
Folate
15 µg
TOP 53%
Vitamin B1
0.081 mg
TOP 55%
Vitamin K
2 µg
TOP 65%
Vitamin B3
1.061 mg
TOP 68%
Vitamin A
2 IU
TOP 73%
Vitamin B5
0.295 mg
TOP 74%
Vitamin B2
0.032 mg
TOP 86%
Vitamin E
0.01 mg
TOP 95%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

3% 18% 80% 2%
Protein:
Daily Value: 4%
2.05 g of 50 g
4%
Fats:
Daily Value: 0%
0.09 g of 65 g
0%
Carbs:
Daily Value: 6%
17.49 g of 300 g
6%
Water:
Daily Value: 4%
79.25 g of 2,000 g
4%
Other:
1.12 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 23% 20% 15% 11% 16% 10% 14% 17% 15%
Tryptophan: 21 mg of 280 mg 8%
Threonine: 67 mg of 1,050 mg 6%
Isoleucine: 66 mg of 1,400 mg 5%
Leucine: 98 mg of 2,730 mg 4%
Lysine: 107 mg of 2,100 mg 5%
Methionine: 32 mg of 1,050 mg 3%
Phenylalanine: 81 mg of 1,750 mg 5%
Valine: 103 mg of 1,820 mg 6%
Histidine: 35 mg of 700 mg 5%

Fat type information

0.025% 0.002% 0.042%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g

Carbohydrate type breakdown

15.29% 0.31%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Potato

0.82% 2.1% 14.57%
Sugar: 0.82 g
Fiber: 2.1 g
Other: 14.57 g

All nutrients for Potato per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 37% 15.39g 3.5 times less than Chocolate Chocolate
Protein 5% 77% 2.05g 1.4 times less than Broccoli Broccoli
Fats 0% 94% 0.09g 370.1 times less than Cheese Cheese
Carbs 6% 38% 17.49g 1.6 times less than Rice Rice
Calories 4% 79% 77kcal 1.6 times more than Orange Orange
Starch 6% 93% 15.29g Equal to Potato Potato
Fructose 0% 90% 0.26g 22.7 times less than Apple Apple
Sugar N/A 68% 0.82g 10.9 times less than Coca-Cola Coca-Cola
Fiber 8% 35% 2.1g 1.1 times less than Orange Orange
Calcium 1% 71% 12mg 10.4 times less than Milk Milk
Iron 10% 66% 0.81mg 3.2 times less than Beef Beef
Magnesium 5% 50% 23mg 6.1 times less than Almond Almond
Phosphorus 8% 75% 57mg 3.2 times less than Chicken meat Chicken meat
Potassium 13% 16% 425mg 2.9 times more than Cucumber Cucumber
Sodium 0% 89% 6mg 81.7 times less than White Bread White Bread
Zinc 3% 80% 0.3mg 21 times less than Beef Beef
Copper 12% 48% 0.11mg 1.3 times less than Shiitake Shiitake
Vitamin A 0% 73% 2IU 8353 times less than Carrot Carrot
Vitamin E 0% 95% 0.01mg 146 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 22% 19% 19.7mg 2.7 times less than Lemon Lemon
Vitamin B1 7% 55% 0.08mg 3.3 times less than Pea Pea
Vitamin B2 2% 86% 0.03mg 4.1 times less than Avocado Avocado
Vitamin B3 7% 68% 1.06mg 9 times less than Turkey meat Turkey meat
Vitamin B5 6% 74% 0.3mg 3.8 times less than Sunflower seed Sunflower seed
Vitamin B6 23% 40% 0.3mg 2.5 times more than Oat Oat
Folate 4% 53% 15µg 4.1 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 2% 65% 2µg 50.8 times less than Broccoli Broccoli
Tryptophan 0% 92% 0.02mg 14.5 times less than Chicken meat Chicken meat
Threonine 0% 92% 0.07mg 10.7 times less than Beef Beef
Isoleucine 0% 93% 0.07mg 13.8 times less than Salmon Salmon
Leucine 0% 93% 0.1mg 24.8 times less than Tuna Tuna
Lysine 0% 91% 0.11mg 4.2 times less than Tofu Tofu
Methionine 0% 91% 0.03mg 3 times less than Quinoa Quinoa
Phenylalanine 0% 92% 0.08mg 8.2 times less than Egg Egg
Valine 0% 92% 0.1mg 19.7 times less than Soybean Soybean
Histidine 0% 93% 0.04mg 21.4 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 90% 0.03g 235.8 times less than Beef Beef
Monounsaturated Fat N/A 96% 0g 4899.5 times less than Avocado Avocado
Polyunsaturated fat N/A 91% 0.04g 1123.2 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 77
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 6mg
6%
Total Carbohydrate 17g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 12mg 1%

Iron 1mg 13%

Potassium 425mg 13%

*
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.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Potato nutrition infographic

Potato nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.