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Fruit & vegetables

Potato

Potato nutrition per 100 g, based on the raw edible portion. Values vary naturally by variety and freshness.

Nutrition per100 g
77kcal
322 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein2.1 g
4% RI*
Carbohydrates17.5 g
7% RI*
Fat0.1 g
0% RI*
Saturated fat0.0 g
0% RI*
Fibre2.1 g
8% RI*
Sugars0.8 g
1% RI*

Vitamins

Vitamin C19.7 mg
25% RI*
Vitamin E0.0 mg
0% RI*
Vitamin K2.0 µg
3% RI*
Vitamin B60.3 mg
21% RI*
Folate15.0 µg
8% RI*

Minerals

Calcium12.0 mg
2% RI*
Iron0.8 mg
6% RI*
Magnesium23.0 mg
6% RI*
Phosphorus57.0 mg
8% RI*
Potassium425.0 mg
21% RI*
Sodium6.0 mg
0% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind potato

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

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THE UPSIDE

Why it can be a great choice

  • Provides 2.1 g of fibre per 100 g, which supports normal digestion and helps meals feel filling.
  • Contains 19.7 mg vitamin C per 100 g, supporting collagen formation and normal immune function.
  • Contributes potassium (425 mg per 100 g), which supports normal muscle and nerve function.
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THE DOWNSIDE

What to keep in mind

  • Green or sprouted potatoes can contain elevated glycoalkaloids and should not be eaten.
  • It is starchier than most vegetables, so large portions contribute more carbohydrate and energy.
  • Raw portions may cause digestive discomfort in sensitive people; cooking often improves tolerance.