Potatoes, Russet, Flesh and Skin
✓
Potato Large369 g
✓
Potato Medium213 g
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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 (reduces the risk of heart attack) and Potassium (helps reduce the risk of heart diseases and hypertension).
  • 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
Low
Density
(0.8 cal/g)
High
Density
(20 %/cal)
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

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VITAMINS

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

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%