Potatoes, Russet, Flesh and Skin
✓
Potato Large369 g
✓
Potato Medium213 g
✓
Potato Small170 g
✓
Cup, Diced75 g

Calories in 1 Potato medium (213 g)
168.3 calories, 1.8 from fat
 
Carbs
38.5 g
 
Proteins
4.6 g
 
Fat
0.2 g
 
Sat. Fat
0.1 g

KEY FACTS

(learn about health benefits or risks)
  • Potatoes, Russet, Flesh and Skin has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.03 cal/oz).
  • Rich in vitamins and minerals (20%/cal) - a good source of Vitamin B6 (helps decrease asthma attacks in severity and frequency) and Potassium (helps improve the health of your bones).
  • Potatoes, Russet, Flesh and Skin contains a low amount of risky components that may include saturated fat and sodium (0%/oz).
Calories Nutrition Risky Content
Calorie Density
Low
Density
(0.8 cal/g)
Nutrition Density
High
Density
(20 %/cal)
High Risk Components Density
Low
Density
(0 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
9%
Protein
13%
Carbs
11%
Fiber
0%
Fat
0%
Saturated Fat
0%
Cholesterol
0%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Burn calories with Yoga
Burn calories with Jogging
Burn calories with Cleaning
Burn calories with Child Care
Yoga
Jog
Cleaning
Child Care
56 min
22 min
42 min
67 min

VITAMINS

(% of daily value based on 2000 calories per day)
Potatoes, Russet, Flesh and Skin Vitamins Chart

MINERALS

(% of daily value based on 2000 calories per day)

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Potatoes, Russet, Flesh and Skin

Serving Size: Potato medium (213g)

* Amount Per Serving
Calories 168.3 cal
Calories from Fat 1.8 cal
% Daily Value
Total Fat 0.2 g 0.3%
Saturated Fat 0.1 g 0.3%
Cholesterol 0 mg 0%
Sodium 10.7 mg 0.4%
Total Carbohydrate 38.5 g 12.8%
Dietary Fiber 2.8 g 11.1%
Sugars (Added) 0 g 0%
Protein 4.6 g 9.1%
 
Vitamins
Vitamin A 2.1 IU 0%
Vitamin B6 0.7 mg 36.7%
Vitamin B12 0 mcg 0%
Vitamin C 12.1 mg 20.2%
Vitamin D 0 mcg 0%
Vitamin E 0 mg 0.1%
Vitamin K 3.8 mcg 4.8%
 
Minerals
Calcium (Ca) 27.7 mg 2.8%
Copper (Cu) 0.2 mg 11%
Iron (Fe) 1.8 mg 10.2%
Magnesium (Mg) 49 mg 12.2%
Manganese (Mn) 0.3 mg 16.7%
Potassium (K) 888.2 mg 25.4%
Phosphorus (P) 117.2 mg 11.7%
Selenium (Se) 0.9 mcg 1.2%
Zinc (Zn) 0.6 mg 4.1%