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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)
Glycemic load
10 (low)
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

Potato Glycemic load (GL)

10

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% 17% 77% 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

36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g

Carbohydrate type breakdown

95% 2%
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

5% 12% 83%
Sugar: 0.82 g
Fiber: 2.1 g
Other: 14.57 g

All nutrients for Potato per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 77kcal 4% 79% 1.6 times more than OrangeOrange
Protein 2.05g 5% 77% 1.4 times less than BroccoliBroccoli
Fats 0.09g 0% 94% 370.1 times less than CheeseCheese
Vitamin C 19.7mg 22% 19% 2.7 times less than LemonLemon
Net carbs 15.39g N/A 37% 3.5 times less than ChocolateChocolate
Carbs 17.49g 6% 38% 1.6 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.81mg 10% 66% 3.2 times less than BeefBeef
Calcium 12mg 1% 71% 10.4 times less than MilkMilk
Potassium 425mg 13% 16% 2.9 times more than CucumberCucumber
Magnesium 23mg 5% 50% 6.1 times less than AlmondAlmond
Sugar 0.82g N/A 68% 10.9 times less than Coca-ColaCoca-Cola
Fiber 2.1g 8% 35% 1.1 times less than OrangeOrange
Copper 0.11mg 12% 48% 1.3 times less than ShiitakeShiitake
Zinc 0.3mg 3% 80% 21 times less than BeefBeef
Starch 15.29g 6% 93% Equal to PotatoPotato
Phosphorus 57mg 8% 75% 3.2 times less than Chicken meatChicken meat
Sodium 6mg 0% 89% 81.7 times less than White BreadWhite Bread
Vitamin A 2IU 0% 73% 8353 times less than CarrotCarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.01mg 0% 95% 146 times less than KiwifruitKiwifruit
Vitamin B1 0.08mg 7% 55% 3.3 times less than PeaPea
Vitamin B2 0.03mg 2% 86% 4.1 times less than AvocadoAvocado
Vitamin B3 1.06mg 7% 68% 9 times less than Turkey meatTurkey meat
Vitamin B5 0.3mg 6% 74% 3.8 times less than Sunflower seedSunflower seed
Vitamin B6 0.3mg 23% 40% 2.5 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 2µg 2% 65% 50.8 times less than BroccoliBroccoli
Folate 15µg 4% 53% 4.1 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.03g 0% 90% 235.8 times less than BeefBeef
Monounsaturated Fat 0g N/A 96% 4899.5 times less than AvocadoAvocado
Polyunsaturated fat 0.04g N/A 91% 1123.2 times less than WalnutWalnut
Tryptophan 0.02mg 0% 92% 14.5 times less than Chicken meatChicken meat
Threonine 0.07mg 0% 92% 10.7 times less than BeefBeef
Isoleucine 0.07mg 0% 93% 13.8 times less than SalmonSalmon
Leucine 0.1mg 0% 93% 24.8 times less than TunaTuna
Lysine 0.11mg 0% 91% 4.2 times less than TofuTofu
Methionine 0.03mg 0% 91% 3 times less than QuinoaQuinoa
Phenylalanine 0.08mg 0% 92% 8.2 times less than EggEgg
Valine 0.1mg 0% 92% 19.7 times less than Soybean rawSoybean raw
Histidine 0.04mg 0% 93% 21.4 times less than Turkey meatTurkey meat
Fructose 0.26g 0% 90% 22.7 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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

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.