Potatoes (raw): nutrition facts & data
|
Nutrition facts per 100g |
Potatoes (raw) |
avg Potatoes, potato products and potato dishes[1]
|
|---|---|---|
| Calories (kcal) | 77.0 | 153.7 |
| Fat (g) | 0.0 | 4.8 |
| Protein (g) | 2.0 | 3.2 |
| Carbohydrates (g) | 16.0 | 23.4 |
| Mono- & Di-Saccharides (g) | 1.0 | 23.4 |
| Polysaccharides (g) | 14.0 | 23.4 |
| Fibers (g) | 2.0 | 1.5 |
| Sodium (mg) | 3.0 | 176.5 |
| Water (g) | 77.0 | 62.9 |
Breakdown in percent (%) of total calories
An average portion size (200g) of Potatoes (raw) contain:
- 154.0 Calories
- 0.0g of Fat
- 4.0g of Protein
- and 32.0g of Carbs
- 6.0mg of sodium - 0.0% of the RDA for sodium.
- 40.0mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
- 0.6mg of Zinc - 0.1% of the RDA for Zinc.
- 0.8mg of Iron - 0.1% of the RDA for Iron.
- 830.0mg of Potassium - 0.2% of the RDA for Potassium.
- 30.0mg of Vitamin C - 0.3% of the RDA for Vitamin C.
- No Vitamin B12
For every gram of carbs in Potatoes (raw) you get
- 0.13 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Potatoes, potato products and potato dishes have on average 0.14g of proteins per 1 gram of carbs.
- 0.00 grams of fat (total average 0.66g, other foods in Potatoes, potato products and potato dishes 0.20g)
- 0.13 grams of fibers (total average 0.13g, other foods in Potatoes, potato products and potato dishes 0.07g)
Nutrient distribution per gram
What vitamins are in Potatoes (raw)?
|
Vitamins per 100g |
Potatoes (raw) |
avg[1]
|
|---|---|---|
| Vitamin C (mg) | 15.0 | 12.2 |
| Vitamin E (mg) | 0.1 | 0.7 |
| Vitamin B1 / Thiamine (mg) | 0.1 | 0.1 |
| Vitamin B2 (mg) | 0.1 | 0.1 |
| Vitamin B6 (mg) | 0.3 | 0.1 |
| Vitamin B9 / Folate (μg) | 20.0 | 10.8 |
| Vitamin B12 (μg) | 0.0 | 0.1 |
| Retinol (μg) | 0.0 | 22.4 |
| beta-Carotene (μg) | 5.0 |
Are Potatoes (raw) rich in vitamins?
The following chart displays the amount of vitamins per portion Size (200g) for Potatoes (raw) of the recommended daily allowance (RDA[1]) for each vitamin in percent.
Learn more about RDA values for vitamins by clicking on the names in the table above.
Minerals in Potatoes (raw)
|
Minerals per 100g |
Potatoes (raw) |
avg[1]
|
|---|---|---|
| Magnesium (mg) | 20.0 | 21.1 |
| Zinc (mg) | 0.3 | 0.5 |
| Sodium (mg) | 3.0 | 176.5 |
| Calcium (mg) | 6.0 | 32.0 |
| Iron (mg) | 0.4 | 0.8 |
| Potassium (mg) | 415.0 | 368.2 |
| Phosphorus (mg) | 50.0 | 61.7 |
Are Potatoes (raw) high in minerals?
Again, for every mineral contained in Potatoes (raw) we looked at the portion size (200g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.
Learn more about RDA values for minerals by clicking on the names in the table above.
Carbohydrates in Potatoes (raw)
16.0% of Potatoes (raw) are carbs, per serving of 200g that makes 32.0g of carbs.
Monosachharides and polysaccharides
|
Sugars per 100g |
Potatoes (raw) |
avg[1]
|
|---|---|---|
| Monosaccharides (g) | 1.0 | 0.9 |
| Polysaccharides (g) | 14.0 | 22.4 |
| Total carbs (g) | 16.0 | 23.4 |
How high are the Glycemic Index and the Glycemic Load for Potatoes (raw)?
The Glycemic Index of Potatoes (raw) is 60, which would be considered as moderate. The Glycemic Load in a normal serving is 19.2 and can be regarded as moderate.
Allergens in Potatoes (raw)
- are Gluten free
- have no Lactose
- low amounts of Fructose
Fatty acids and cholesterol in Potatoes (raw)
Of the 0.0g total fat per 100g in Potatoes (raw), 0.0g are saturated fatty acids (SFA), 0.1g are monounsaturated fatty acids (MUFA) and 0.0g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.