Potato nutrition: calories, carbs, GI, protein, fiber, fats
Potatoes, baked, flesh and skin, without salt
What Do 93 Calories or 100 Grams of Potato Look Like?
The picture below shows what 100 grams of potato looks like to help you visualize its weight and calories. As you can see, about half of a middle-sized cooked potato makes up 100 grams or 93 calories, meaning one whole potato is about 200 grams or 186 calories.
Important nutritional characteristics for 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 | 24 (high) |
| Insulin index ⓘ https://academic.oup.com/ajcn/article/66/5/1264/4655967 – II for boiled Russet potatoes is 121 | 121 |
| Calories ⓘ Calories for selected serving | 278 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 57 grams |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 NLEA serving (148 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. | -8.3 (alkaline) |
| Oxalates ⓘ https://www.researchgate.net/publication/280642641 | 81 mg |
Potato calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 93 | |
| Calories in 1 NLEA serving | 138 | 148 g |
| Calories in 1 potato large | 278 | 299 g |
| Calories in 1 potato medium | 161 | 173 g |
| Calories in 1 potato small | 128 | 138 g |
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.
Potato Glycemic load (GL)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
90IU of 5,000IU
1.8%
Vitamin E :
0.36mg of 15mg
2.4%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
86mg of 90mg
96%
Vitamin B1:
0.57mg of 1mg
48%
Vitamin B2:
0.43mg of 1mg
33%
Vitamin B3:
13mg of 16mg
79%
Vitamin B5:
3.4mg of 5mg
67%
Vitamin B6:
2.8mg of 1mg
215%
Folate:
251µg of 400µg
63%
Vitamin B12:
0µg of 2µg
0%
Choline:
133mg of 550mg
24%
Vitamin K:
18µg of 120µg
15%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 15%
7.5 g of 50 g
7.5 g (15% of DV )
Fats:
Daily Value: 1%
0.4 g of 65 g
0.4 g (1% of DV )
Carbs:
Daily Value: 21%
63.2 g of 300 g
63.2 g (21% of DV )
Water:
Daily Value: 11%
223.9 g of 2,000 g
223.9 g (11% of DV )
Other:
4 g
4 g
Protein quality breakdown
Tryptophan:
224mg of 280mg
80%
Threonine:
727mg of 1,050mg
69%
Isoleucine:
718mg of 1,400mg
51%
Leucine:
1067mg of 2,730mg
39%
Lysine:
1166mg of 2,100mg
56%
Methionine:
341mg of 1,050mg
32%
Phenylalanine:
888mg of 1,750mg
51%
Valine:
1121mg of 1,820mg
62%
Histidine:
377mg of 700mg
54%
Fat type information
Saturated Fat:
0.1 g
Monounsaturated Fat:
0.01 g
Polyunsaturated fat:
0.17 g
Carbohydrate type breakdown
Starch:
52 g
Sucrose:
1.2 g
Glucose:
1.3 g
Fructose:
1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Fiber content ratio for Potato
Sugar:
3.5 g
Fiber:
6.6 g
Other:
53 g
All nutrients for Potato per selected serving size (1 potato large - 299g)
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 278kcal | 14% | 75% |
2 times more than Orange
|
| Protein | 7.5g | 18% | 74% |
1.1 times less than Broccoli
|
| Fats | 0.39g | 1% | 91% |
256.2 times less than Cheese
|
| Vitamin C | 29mg | 32% | 25% |
5.5 times less than Lemon
|
| Net carbs | 57g | N/A | 33% |
2.9 times less than Chocolate
|
| Carbs | 63g | 21% | 34% |
1.3 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 84mg | 20% | 35% |
5 times less than Almond
|
| Calcium | 45mg | 4% | 63% |
8.3 times less than Milk
|
| Potassium | 1600mg | 47% | 12% |
3.6 times more than Cucumber
|
| Iron | 3.2mg | 40% | 58% |
2.4 times less than Beef broiled
|
| Sugar | 3.5g | N/A | 65% |
7.6 times less than Coca-Cola
|
| Fiber | 6.6g | 26% | 35% |
1.1 times less than Orange
|
| Copper | 0.35mg | 39% | 45% |
1.2 times less than Shiitake
|
| Zinc | 1.1mg | 10% | 77% |
17.5 times less than Beef broiled
|
| Starch | 52g | 21% | 92% |
1.1 times more than Potato
|
| Phosphorus | 209mg | 30% | 72% |
2.6 times less than Chicken meat
|
| Sodium | 30mg | 1% | 85% |
49 times less than White Bread
|
| Vitamin A | 30IU | 1% | 64% |
1670.6 times less than Carrot
|
| Vitamin A RAE | 3µg | 0% | 72% | |
| Vitamin E | 0.12mg | 1% | 92% |
36.5 times less than Kiwifruit
|
| Manganese | 0.65mg | 28% | 50% | |
| Selenium | 1.2µg | 2% | 91% | |
| Vitamin B1 | 0.19mg | 16% | 64% |
4.2 times less than Pea raw
|
| Vitamin B2 | 0.14mg | 11% | 82% |
2.7 times less than Avocado
|
| Vitamin B3 | 4.2mg | 26% | 64% |
6.8 times less than Turkey meat
|
| Vitamin B5 | 1.1mg | 22% | 67% |
3 times less than Sunflower seed
|
| Vitamin B6 | 0.93mg | 72% | 39% |
2.6 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 6µg | 5% | 65% |
50.8 times less than Broccoli
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Folate | 84µg | 21% | 43% |
2.2 times less than Brussels sprout
|
| Saturated Fat | 0.1g | 1% | 88% |
173.4 times less than Beef broiled
|
| Choline | 44mg | 8% | 80% | |
| Monounsaturated Fat | 0.01g | N/A | 95% |
3266.3 times less than Avocado
|
| Polyunsaturated fat | 0.17g | N/A | 89% |
827.6 times less than Walnut
|
| Tryptophan | 0.07mg | 0% | 91% |
12.2 times less than Chicken meat
|
| Threonine | 0.24mg | 0% | 91% |
8.9 times less than Beef broiled
|
| Isoleucine | 0.24mg | 0% | 92% |
11.4 times less than Salmon raw
|
| Leucine | 0.36mg | 0% | 92% |
20.4 times less than Tuna Bluefin
|
| Lysine | 0.39mg | 0% | 89% |
3.5 times less than Tofu
|
| Methionine | 0.11mg | 0% | 90% |
2.5 times less than Quinoa
|
| Phenylalanine | 0.3mg | 0% | 91% |
6.7 times less than Egg
|
| Valine | 0.37mg | 0% | 90% |
16.2 times less than Soybean raw
|
| Histidine | 0.13mg | 0% | 92% |
17.8 times less than Turkey meat
|
| Fructose | 1g | 1% | 89% |
17.4 times less than Apple
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 278
% Daily Value*
0.6%
Total Fat
0.39g
0.46%
Saturated Fat 0.1g
0
Trans Fat
0g
0
Cholesterol 0mg
1.3%
Sodium 30mg
21%
Total Carbohydrate
63g
26%
Dietary Fiber
6.6g
Total Sugars 0g
Includes ? g Added Sugars
Protein
7.5g
Vitamin D
0mcg
0
Calcium
45mg
4.5%
Iron
3.2mg
40%
Potassium
1600mg
47%
*
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
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 Saturated Fats
ⓘ
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
Low in Sugars
Potato nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.