White potato, with or without peel (assume peel not eaten)
✓
Small (1-3/4\" To 2-1/4\" Dia, Raw)170 g
✓
Medium (2-1/4\" To 3\" Dia, Raw)213 g
✓
Large (3\" To 4-1/4\" Dia, Raw)369 g

Calories in 1 medium (2-1/4\" to 3\" dia, raw) (213 g)
164 calories, 1.8 from fat
 
Carbs
37.2 g
 
Proteins
4.3 g
 
Fat
0.2 g
 
Sat. Fat
0.1 g

KEY FACTS

(learn about health benefits or risks)
  • White potato, raw, with or without peel (assume peel not eaten) 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 (24.8%/cal) - a good source of Vitamin C (protects against immune system deficiencies), Vitamin B6 (helps prevent formation of kidney stones) and Potassium (it plays an important role for normal muscle contraction).
  • White potato, raw, with or without peel (assume peel not eaten) 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
(24.8 %/cal)
High Risk Components Density
Low
Density
(0 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
9%
Protein
12%
Carbs
19%
Fiber
0%
Fat
0%
Saturated Fat
0%
Cholesterol
1%
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
55 min
22 min
41 min
66 min

VITAMINS

(% of daily value based on 2000 calories per day)
White potato, raw, with or without peel (assume peel not eaten) Vitamins Chart

Great source of Vitamin C

Helps prevent cardiovascular diseases; Protects against immune system deficiencies.

MINERALS

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

NUTRITION LABEL

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

Nutrition Facts

White potato, raw, with or without peel (assume peel not eaten)

Serving Size: medium (2-1/4\" to 3\" dia, raw) (213g)

* Amount Per Serving
Calories 164 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 12.8 mg 0.5%
Total Carbohydrate 37.2 g 12.4%
Dietary Fiber 4.7 g 18.7%
Sugars (Added) 0 g 0%
Protein 4.3 g 8.6%
 
Vitamins
Vitamin A 0 IU 0%
Vitamin B6 0.6 mg 31.4%
Vitamin B12 0 mcg 0%
Vitamin C 42 mg 69.9%
Vitamin D 0 mcg 0%
Vitamin E 0 mg 0%
Vitamin K 4 mcg 5.1%
 
Minerals
Calcium (Ca) 25.6 mg 2.1%
Copper (Cu) 0.2 mg 11.5%
Iron (Fe) 1.7 mg 9.2%
Magnesium (Mg) 49 mg 12.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 896.7 mg 25.6%
Phosphorus (P) 121.4 mg 12.1%
Selenium (Se) 0.6 mcg 0.9%
Zinc (Zn) 0.6 mg 4.1%