Potatoes, white, 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 | 9.1 MG | 10% | |
| Thiamin | 0.1 MG | 6% | |
| Riboflavin | 0.0 MG | 3% | |
| Niacin | 1.1 MG | 7% | |
| Pantothenic acid | 0.3 MG | 6% | |
| Vitamin B-6 | 0.2 MG | 12% | |
| Folate, total | 18 UG | 5% | |
| Choline, total | 11 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) | 1.6 UG | 1% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 9 MG | 1% | |
| Iron, Fe | 0.5 MG | 3% | |
| Magnesium, Mg | 21 MG | 5% | |
| Phosphorus, P | 62 MG | 5% | |
| Potassium, K | 407 MG | 9% | |
| Sodium, Na | 16 MG | 1% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.1 MG | 13% | |
| Manganese, Mn | 0.1 MG | 6% | |
| Selenium, Se | 0.3 UG | 1% |
Nutrition Highlights
- Low in calories with 69 kcal per 100g.
- Very low in fat (0.1g per 100g).
About Potatoes, white, flesh and skin, raw
This starchy tuber is a staple in many cuisines around the world, prized for its versatility and affordability. Beneath its rough brown skin lies a creamy white flesh that provides a good source of complex carbohydrates for sustained energy. A 100-gram serving offers about 69 calories, with 15.7 grams of carbs and 2.4 grams of fiber to support digestive health. While not particularly high in protein at 1.7 grams per serving, it does contain small amounts of essential vitamins and minerals including vitamin C, potassium, and B vitamins.
In the kitchen, this ingredient shines in its adaptability. It can be boiled, baked, roasted, or mashed, and serves as a foundation for countless dishes from simple side dishes to hearty main courses. The skin, when left on, adds extra fiber and nutrients while providing a pleasant texture contrast. Many people enjoy it cubed in soups and stews, sliced for gratins, or shredded for hash browns. For those watching their carbohydrate intake, portion control is key, but this food can absolutely fit into a balanced diet when prepared thoughtfully—consider roasting with herbs instead of frying, or mashing with cauliflower to lighten up traditional recipes.
Dietary Information
Potatoes, white, flesh and skin, raw is considered low-fat, making it a suitable choice for various dietary plans.
Calorie Breakdown
At 69 calories per 100 grams, Potatoes, white, flesh and skin, raw gets 10% of its calories from protein, 91% from carbohydrates, and 1% from fat. This is lower than most foods and comparable to fruits and vegetables.
Compare Potatoes, white, flesh and skin, raw
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