Potatoes, flesh and skin, raw
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 19.7 MG | 22% | |
| Thiamin | 0.1 MG | 7% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 1.1 MG | 7% | |
| Pantothenic acid | 0.3 MG | 6% | |
| Vitamin B-6 | 0.3 MG | 18% | |
| Folate, total | 15 UG | 4% | |
| Choline, total | 12.1 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.0 MG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 2 UG | 2% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 12 MG | 1% | |
| Iron, Fe | 0.8 MG | 5% | |
| Magnesium, Mg | 23 MG | 5% | |
| Phosphorus, P | 57 MG | 5% | |
| Potassium, K | 425 MG | 9% | |
| Sodium, Na | 6 MG | 0% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.1 MG | 12% | |
| Manganese, Mn | 0.2 MG | 7% | |
| Selenium, Se | 0.4 UG | 1% |
Nutrition Highlights
- Low in calories with 77 kcal per 100g.
- Very low in fat (0.1g per 100g).
- Good source of Vitamin C, total ascorbic acid (22% DV).
About Potatoes, flesh and skin, raw
These starchy tubers are a staple in diets around the world, prized for their versatility and satisfying texture. Beneath their earthy brown or red skins lies a creamy white flesh that provides a moderate source of energy through carbohydrates. They're naturally low in fat and contain a small amount of plant-based protein. With nearly 2 grams of fiber per 100 grams when eaten with the skin, they can contribute to digestive health and help promote a feeling of fullness. They also supply essential nutrients like vitamin C, potassium, and B vitamins, making them more than just a simple carb source.
In the kitchen, they can be prepared in countless ways—boiled, baked, roasted, or mashed—and are often used as a base for soups, stews, and casseroles. Because of their mild flavor, they pair well with a wide range of herbs, spices, and other ingredients. While they're nutritious, their high glycemic index means they can cause a rapid rise in blood sugar, so portion control and preparation method matter, especially for those managing glucose levels. Leaving the skin on not only boosts fiber but also preserves more of their nutrient content.
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