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 (reduces the risk of heart attack) and Potassium (instrumental for the metabolic processing of various nutrients).
  • 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
Low
Density
(0.8 cal/g)
High
Density
(24.8 %/cal)
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

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VITAMINS

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

Great source of Vitamin C

Prevents eye diseases and skin wrinkling; Helps prevent cardiovascular diseases.

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%