Potato
A starchy staple that supplies potassium and vitamin C for modest calories.
Nutrition per 100 g
Standardised to 100 g of potato, boiled for fair comparison. Typical serving: 1 medium boiled (150 g) — 130 kcal per 150 g serving.
| Nutrient | Per 100 g | Per serving (150 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 87 kcal | 130 kcal | 100 kcal |
| Protein | 1.9 g | 2.9 g | 2.2 g |
| Carbohydrate | 20 g | 30 g | 23.1 g |
| Fat | 0.1 g | 0.2 g | 0.2 g |
| Fibre | 2 g | 3 g | 2.3 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of potato, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (150 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 787 µg | 1181 µg | 87% |
| Vitamin C | 12.8 mg | 19.2 mg | 14% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.94 mg | 1.4 mg | 6% |
| Vitamin K | 2.1 µg | 3.2 µg | 2% |
| Thiamin | 0.056 mg | 0.084 mg | 5% |
| Riboflavin | 0.047 mg | 0.071 mg | 4% |
| Niacin | 0.54 mg | 0.81 mg | 3% |
| Vitamin B6 | 0.17 mg | 0.26 mg | 10% |
| Folate | 6 µg | 9 µg | 2% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.58 mg | 0.87 mg | 12% |
| Choline | 10.8 mg | 16.2 mg | 2% |
| Minerals | |||
| Calcium | 27 mg | 40.5 mg | 2% |
| Iron | 0.72 mg | 1.1 mg | 4% |
| Magnesium | 18 mg | 27 mg | 4% |
| Phosphorus | 32 mg | 48 mg | 3% |
| Potassium | 230 mg | 345 mg | 5% |
| Sodium | 27 mg | 40.5 mg | 1% |
| Zinc | 0.2 mg | 0.3 mg | 2% |
| Selenium | 0.2 µg | 0.3 µg | <1% |
| Copper | 0.094 mg | 0.14 mg | 10% |
| Manganese | 0.27 mg | 0.41 mg | 12% |
Source: USDA FoodData Central — Sweet potato, cooked, boiled, without skin
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat potato?
- Among the most satiating foods per calorie when boiled.
- Skin-on cooking preserves fibre.
How to include it
- Boil or bake with the skin on.
- Cool cooked potatoes for salads to form resistant starch.
Things to consider
- Frying multiplies the calories several times over.
- Discard green or sprouting parts.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Sweet Potato, baked
A starchy vegetable rich in beta-carotene, with fibre concentrated in and near the skin.
- kcal
- 90
- protein
- 2 g
- fibre
- 3.3 g
per 100 g · Typical serving: 100 g baked
Cassava, boiled
A drought-hardy root that feeds hundreds of millions as a primary energy source.
- kcal
- 160
- protein
- 1.4 g
- fibre
- 1.8 g
per 100 g · Typical serving: 100 g boiled
Yam, boiled
A dense tropical tuber central to West African and Caribbean cooking.
- kcal
- 116
- protein
- 1.5 g
- fibre
- 4 g
per 100 g · Typical serving: 150 g boiled
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