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Potato nutrition, glycemic index, calories and serving size

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

Potato nutrition infographic

Potato nutrition infographic
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Important nutritional characteristics for Potato

Potato
Glycemic index ⓘ Gi values are taken from various sources including USDA and NHS. GI values less than 55 are considered as low. Values above 70 are considered as high.
60 (medium)
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 PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
-6.6 (alkaline)
Calories
77
84% Potassium
81% Vitamin C
65% Fiber
62% Carbs
60% Vitamin B6
Explanation: This food contains more Potassium than 84% of foods. More importantly, although there are several foods (16%) which contain more Potassium, this food itself is rich in Potassium more than it is in any other nutrient. Similarly it is relatively rich in Vitamin C, Fiber, Carbs and Vitamin B6

Potato Glycemic index (GI)

60
Similar food data
55 Maize Maize
70 Sweet potato Sweet potato
38 Tomato Tomato

Check out similar food or compare with current

Macronutrients chart

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

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 77
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 6mg
6%
TotalCarbohydrate 17g
8%
Dietary Fiber 2g
Total Sugars 1g
Includes 1g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 12mg 1%

Iron 1mg 6%

Potassium 425mg 12%

*
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
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 12 mg of 1,000 mg 1%
Iron: 0.81 mg of 18 mg 5%
Magnesium: 23 mg of 400 mg 6%
Phosphorus: 57 mg of 1,000 mg 6%
Potassium: 425 mg of 3,500 mg 12%
Sodium: 6 mg of 2,400 mg 0%
Zinc: 0.3 mg of 15 mg 2%
Copper: 0.11 mg of 2 mg 6%
Manganese: 0.2 mg of 2 mg 10%
Selenium: 0.4 µg of 70 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 mg
TOP 91%

Vitamin coverage chart

Vitamin A: 2 IU of 5,000 IU 0%
Vitamin E : 0.01 mg of 20 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 19.7 mg of 60 mg 33%
Vitamin B1: 0.081 mg of 2 mg 5%
Vitamin B2: 0.032 mg of 2 mg 2%
Vitamin B3: 1.061 mg of 20 mg 5%
Vitamin B5: 0.295 mg of 10 mg 3%
Vitamin B6: 0.298 mg of 2 mg 15%
Folate, total: 15 µg of 400 µg 4%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 2 µg of 80 µg 3%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin C
19.7 µg
TOP 19%
Vitamin B6
0.298 µg
TOP 40%
Folate, total
15 µg
TOP 53%
Vitamin B1
0.081 µg
TOP 55%
Vitamin K
2 µg
TOP 65%
Vitamin B3
1.061 µg
TOP 68%
Vitamin A
2 µg
TOP 73%
Vitamin B5
0.295 µg
TOP 74%
Vitamin B2
0.032 µg
TOP 86%
Vitamin E
0.01 µg
TOP 95%
Vitamin D
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

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

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

All nutrients for Potato per 100g

Nutrient DV% In TOP % of foods Value
Protein 5% 77% 2.05g
Fats 0% 94% 0.09g
Carbs 6% 38% 17.49g
Calories 3% 79% 77kcal
Starch 6% 93% 15.29g
Fructose 0% 90% 0.26g
Sugars 1% 68% 0.82g
Fiber 6% 35% 2.1g
Calcium 1% 71% 12mg
Iron 5% 66% 0.81mg
Magnesium 6% 50% 23mg
Phosphorus 8% 75% 57mg
Potassium 9% 16% 425mg
Sodium 0% 89% 6mg
Zinc 3% 80% 0.3mg
Copper 0% 48% 0.11mg
Vitamin A 0% 73% 2IU
Vitamin E 0% 95% 0.01mg
Vitamin D 0% 100% 0µg
Vitamin C 22% 19% 19.7mg
Vitamin B1 5% 55% 0.08mg
Vitamin B2 2% 86% 0.03mg
Vitamin B3 5% 68% 1.06mg
Vitamin B5 3% 74% 0.3mg
Vitamin B6 15% 40% 0.3mg
Folate, total 3000% 53% 15µg
Vitamin B12 0% 100% 0µg
Vitamin K 3% 65% 2µg
Folic acid (B9) 0% 100% 0µg
Tryptophan 0% 92% 0.02mg
Threonine 0% 92% 0.07mg
Isoleucine 0% 93% 0.07mg
Leucine 0% 93% 0.1mg
Lysine 0% 91% 0.11mg
Methionine 0% 91% 0.03mg
Phenylalanine 0% 92% 0.08mg
Valine 0% 92% 0.1mg
Histidine 0% 93% 0.04mg
Cholesterol 0% 100% 0mg
Trans Fat 0% 100% 0g
Saturated Fat 0% 90% 0.03g
Monounsaturated Fat 0% 96% 0g
Polyunsaturated fat 0% 91% 0.04g

The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.