Russet Potatoes Nutrition

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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

Saturated Fat 0.1g

Trans Fat 0g

Cholesterol 0mg

Sodium 42mg

Total Carbohydrate 64.1g

23%

Dietary Fiber 6.9g

25%

Total Sugars 3.2g

Protein 7.9g

Vitamin D 0 IU

Calcium 54mg

Iron 3mg

18%

Potassium 1,645mg

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.

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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

44.9 mg

Betaine

0.6 mg

Vitamin B12

0 mcg

Added Vitamin B12

—

Biotin

—

Vitamin A

2.99 mcg

Retinol

0 mcg

Beta Carotene

17.9 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

29.9 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

56.8 mcg

Vitamin E

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 IU

Vitamin K

5.98 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

53.8 mg

Iron

18%

3.2 mg

Magnesium

21%

89.7 mg

Phosphorus

17%

212 mg

Potassium

35%

1,640 mg

Sodium

41.9 mg

Zinc

10%

1.05 mg

Copper

36%

0.32 mg

Manganese

30%

0.68 mg

Selenium

1.5 mcg

Fluoride

135 mcg

Iodine

—

Fat

0.39 g

Saturated Fat

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

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

Recommended Protein Powder

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Essential Amino Acids

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

Helps with satiety

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

Low in Cholesterol.

Russet Potatoes

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡