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Russet Potatoes

Potatoes, Russet, flesh and skin, baked

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Nutrition Facts

Serving Size

1 potato large (3" to 4-1/4" dia. (299g)

Amount per serving

Calories

284

% Daily Value *

Total Fat 0.4g

0%

Saturated Fat 0.1g

0%

Trans Fat 0g

Cholesterol 0mg

0%

Sodium 42mg

2%

Total Carbohydrate 64.1g

23%

Dietary Fiber 6.9g

25%

Total Sugars 3.2g

Protein 7.9g

Vitamin D 0 IU

0%

Calcium 54mg

4%

Iron 3mg

18%

Potassium 1645mg

35%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
28%
24.8 mg
Thiamin
17%
0.2 mg
Riboflavin
11%
0.14 mg
Niacin
25%
4.03 mg
Pantothenic Acid
23%
1.14 mg
Vitamin B6
62%
1.06 mg
Folate
77.7 mcg
Folic Acid
0 mcg
Food Folate
77.7 mcg
Fortified Folate
77.7 mcg
Choline
8%
44.9 mg
Betaine
0.6 mg
Vitamin B12
0%
0 mcg
Added Vitamin B12
Biotin
Vitamin A
0%
2.99 mcg
Retinol
0 mcg
Beta Carotene
17.9 mcg
Alpha Carotene
0 mcg
Beta Cryptoxanthin
0 mcg
Vitamin A IU
1%
29.9 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
56.8 mcg
Vitamin E
1%
0.21 mg
Added Vitamin E
Beta Tocopherol
0 mg
Gamma Tocopherol
0 mg
Delta Tocopherol
0 mg
Alpha Tocotreniol
Beta Tocotreniol
Gamma Tocotreniol
Delta Tocotreniol
Vitamin D2 and D3
0 mcg
Vitamin D2
Vitamin D3
Vitamin D
0%
0 IU
Vitamin K
5%
5.98 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
4%
53.8 mg
Iron
18%
3.2 mg
Magnesium
21%
89.7 mg
Phosphorus
17%
212 mg
Potassium
35%
1640 mg
Sodium
2%
41.9 mg
Zinc
10%
1.05 mg
Copper
36%
0.32 mg
Manganese
30%
0.68 mg
Selenium
3%
1.5 mcg
Fluoride
135 mcg
Iodine

Fat
0%
0.39 g
Saturated Fat
0%
0.1 g
Butyric Acid
0 g
Caproic Acid
0 g
Caprylic Acid
0 g
Capric Acid
0 g
Lauric Acid
0.01 g
Tridecylic Acid
Myristic Acid
0 g
Pentadecylic Acid
Palmitic Acid
0.06 g
Margaric Acid
Stearic Acid
0.02 g
Arachidic Acid
Behenic Acid
Lignoceric Acid
Monounsaturated Fat
0.01 g
Myristoleic Acid
Pentadecenoic Acid
Hexadec-9-enoic Acid
0 g
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
Octadec-9-enoic Acid
0 g
Oleic Acid
Elaidic Acid
Vaccenic Acid
Gondoic Acid
0 g
Docos-13-enoic Acid
0 g
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
0.16 g
9,12-octadecadienoic Acid
0.12 g
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
0.04 g
Alpha Linolenic Acid (ALA)
Gamma Linolenic Acid (GLA)
Punicinic Acid
Paranaric Acid
0 g
Eicosadienoic Acid
Icosatrienioc Acid
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
Eicosatetraenoic Acid (ETA)
0 g
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
0 g
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
Docosapentanoic Acid (DPA)
0 g
Docosahexanoic Acid (DHA)
0 g
Trans Fat
0 g
Trans Monoenoic Fat
Trans Polyenoic Fat
Cholesterol
0%
0 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
16%
7.86 g
Tryptophan
0.08 g
Threonine
0.26 g
Isoleucine
0.25 g
Leucine
0.37 g
Lysine
0.41 g
Methionine
0.12 g
Cystine
0.09 g
Phenylalanine
0.31 g
Tyrosine
0.19 g
Valine
0.39 g
Arginine
0.39 g
Histidine
0.13 g
Alanine
0.24 g
Aspartic Acid
1.84 g
Glutamic Acid
1.35 g
Glycine
0.22 g
Proline
0.24 g
Serine
0.28 g
Hydroxyproline

Carbohydrates
23%
64.1 g
Fibre
25%
6.88 g
Soluble Fibre
Insoluble Fibre
Sugar
3.23 g
Added Sugar
Sucrose
1.17 g
Glucose
1.11 g
Fructose
0.96 g
Lactose
0 g
Maltose
0 g
Galactose
0 g
Sugar Alcohols
Starch
52.2 g

Calories
284 kcal
Water
223 g
Ash
4.04 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 1 potato large (3" to 4-1/4" dia. (299g)
  • 1 potato medium (2-1/4" to 3-1/4" dia.) (173g)
  • 1 potato small (1-3/4" to 2-1/2" dia.) (138g)

Nutrient Sources

  • Excellent source of Niacin
  • Excellent source of Vitamin B6
  • Excellent source of Potassium
  • Excellent source of Copper
  • Excellent source of Manganese
  • Good source of Thiamin
  • Good source of Pantothenic Acid
  • Good source of Iron
  • Good source of Magnesium
  • Good source of Phosphorus

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Moderate Protein
  • Low Fat
  • High Carbs
Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 91%

Limiting Amino Acid: Leucine

  • Some foods that are a good source of Leucine include soy, hemp, meat, nuts, fish, and legumes.

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Russet Potatoes contains 2.6g of protein, which is about the same as 0.4 eggs, 0.1 chicken breasts, or 0.2 cups (51g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 57.2g per 1 potato large (3" to 4-1/4" dia.
Excellent source of Fiber.

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Zero Trans Fat.

Low in Cholesterol.

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