White Potatoes

Potatoes, white, flesh and skin, baked

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Full Nutrition Profile

Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

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

Amount per serving

Calories

275

% Daily Value *

Total Fat 0.4g

1%

Saturated Fat 0.1g

1%

Trans Fat 0g

Cholesterol 0mg

0%

Sodium 21mg

1%

Total Carbohydrate 63g

23%

Dietary Fiber 6.3g

22%

Total Sugars 4.6g

Protein 6.3g

Vitamin D 0 IU

0%

Calcium 30mg

2%

Iron 2mg

11%

Potassium 1627mg

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.

Detailed Nutrient Information

Vitamin C

42%

37.7 mg

Thiamin

12%

0.14 mg

Riboflavin

10%

0.13 mg

Niacin

29%

4.57 mg

Pantothenic Acid

23%

1.15 mg

Vitamin B6

37%

0.63 mg

Folate

114 mcg

Folic Acid

0 mcg

Food Folate

114 mcg

Fortified Folate

114 mcg

Choline

8%

43.1 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

89.7 mcg

Vitamin E

1%

0.12 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

7%

8.07 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

2%

29.9 mg

Iron

11%

1.91 mg

Magnesium

19%

80.7 mg

Phosphorus

18%

224 mg

Potassium

35%

1630 mg

Sodium

1%

20.9 mg

Zinc

10%

1.05 mg

Copper

42%

0.38 mg

Manganese

25%

0.57 mg

Selenium

3%

1.5 mcg

Fluoride

Iodine

Fat

1%

0.45 g

Saturated Fat

1%

0.12 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0.01 g

Lauric Acid

0.02 g

Tridecylic Acid

Myristic Acid

0.01 g

Pentadecylic Acid

Palmitic Acid

0.07 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

0.01 g

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

Octadec-9-enoic Acid

0.01 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

0.2 g

9,12-octadecadienoic Acid

0.15 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

13%

6.28 g

Tryptophan

0.06 g

Threonine

0.2 g

Isoleucine

0.2 g

Leucine

0.3 g

Lysine

0.33 g

Methionine

0.1 g

Cystine

0.07 g

Phenylalanine

0.25 g

Tyrosine

0.15 g

Valine

0.31 g

Arginine

0.31 g

Histidine

0.11 g

Alanine

0.19 g

Aspartic Acid

1.47 g

Glutamic Acid

1.07 g

Glycine

0.17 g

Proline

0.19 g

Serine

0.23 g

Hydroxyproline

Carbohydrates

23%

63 g

Fibre

22%

6.28 g

Soluble Fibre

Insoluble Fibre

Sugar

4.57 g

Added Sugar

Sucrose

1.2 g

Glucose

1.88 g

Fructose

1.08 g

Lactose

0 g

Maltose

0 g

Galactose

0 g

Sugar Alcohols

Starch

53.8 g

Calories

275 kcal

Water

226 g

Ash

3.71 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

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

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 Vitamin C
  • Good source of Pantothenic Acid
  • Good source of Magnesium
  • Good source of Phosphorus

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Low 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: 92%

Limiting Amino Acid: Leucine

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

100g of White Potatoes contains 2.1g of protein, which is about the same as 0.4 eggs, 0.1 chicken breasts, or 0.2 cups (41g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 56.8g 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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