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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

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
86 (high)
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)

Source:

https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
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

86

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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

NEW 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%
TotalCarbohydrate 17g
8%
Dietary Fiber 2g
Total Sugars 1g
Includes ? g 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.

Potato nutrition infographic

Potato nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 4% 14% 18% 18% 37% 1% 6% 17% 30% 2% 7%
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 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, total Vitamin B12 Vitamin K 1% 1% 0% 99% 17% 6% 16% 9% 45% 12% 0% 8%
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%

Vitamin chart - relative view

Vitamin C
19.7 mg
TOP 19%
Vitamin B6
0.298 mg
TOP 40%
Folate, total
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 D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

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

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 seperately if present) is the USDA's FoodCentral. The exact link of 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.