Potato Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 5.5GI LowStaple food

Macronutrients

Calories77 kcal 4% DV

Protein2.0 g 4% DV

Carbohydrates18 g 6% DV

Fat0.1 g 0% DV

Fiber2.2 g 8% DV

Total sugars0.8 g no %DV*

Sodium6.0 mg 0% DV

Vitamins & minerals

Vitamin A0.0 µg 0%

Vitamin C20 mg 22%

Vitamin D0.0 µg 0%

Vitamin E0.01 mg 0%

Vitamin K2.0 µg 2%

Thiamin B10.08 mg 7%

Riboflavin B20.03 mg 2%

Niacin B31.1 mg 7%

Vitamin B60.3 mg 18%

Folate B915 µg 4%

Vitamin B120.0 µg 0%

Calcium12 mg 1%

Iron0.81 mg 5%

Magnesium23 mg 5%

Phosphorus57 mg 5%

Potassium425 mg 9%

Zinc0.3 mg 3%

Selenium0.4 µg 1%

Common serving sizes

Serving	Weight
1 medium	150 g
1 cup diced	150 g

What it supports in your body

Blood Pressure Systolic — Potassium helps regulate blood pressure

See Potato in the Connections Explorer →

Best timing around exercise

Any time — best with main meals. Avoid large servings of raw cruciferous pre-workout (gas risk)

More vegetables

Kale Moringa leaves Watercress Spinach Amaranth greens Broccoli Collard greens Spirulina

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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