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Potatoes

Potatoes

EverydayFresh

Potatoes are starchy, tuberous vegetables that serve as a global dietary staple due to their versatility and energy-providing carbohydrates. Their neutral flavor and varied textures – from fluffy russets to waxy red potatoes – adapt well to baking, boiling, or frying, though preparation methods significantly impact their nutritional profile. Fresh potatoes with skins provide vitamin C, potassium, and fiber, while their high satiety index makes them valuable in balanced diets when prepared with minimal added fats.

Macro Impact

A 5.3 oz serving contains 116 calories, 3g protein, 26g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 116 calories?
Walking3.5 mph, moderate pace
27 min
YogaModerate effort, gentle pace
20 min
SwimmingModerate effort, freestyle
15 min
Biking12-14 mph, moderate effort
12 min
StairsStair climbing, moderate pace
13 min
Running5 mph (12 min/mile)
10 min

Nutrition Facts

Serving size5.3 oz (150 g)
Amount per serving
Calories116
% Daily Value*
Total Fat0.1g
0%
Saturated Fat0.1g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium9mg
0%
Total Carbohydrate26g
9%
Dietary Fiber3g
9%
Total Sugars1g
Includes Added Sugars0g
0%
Protein3g
Vitamin D0mcg
0%
Calcium15mg
1%
Iron1mg
7%
Potassium629mg
13%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
26 / 275 g
9%
Fiber
3 / 28 g
9%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
22 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
3 / 80 g
4%
Amino Acids
Histidine
0 / 3 g
2%
Isoleucine
0 / 2 g
7%
Leucine
0 / 3 g
5%
Lysine
0 / 2 g
7%
Methionine
0 / 1 g
4%
Phenylalanine
0 / 2 g
6%
Threonine
0 / 1 g
9%
Tryptophan
0 / 0 g
14%
Valine
0 / 2 g
8%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
9%
Riboflavin, B2
0 / 1 mg
5%
Niacin, B3
2 / 15 mg
12%
Pantothenic Acid, B5
1 / 5 mg
10%
Pyridoxine, B6
0 / 1 mg
30%
Biotin, B7
1 / 30 mcg
2%
Cobalamin, B12
0 / 2 mcg
0%
Folate
24 / 400 mcg
6%
Vitamin A
3 / 800 mcg
0%
Vitamin C
33 / 83 mg
40%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
5 / 105 mcg
4%
Minerals
Calcium
16 / 1k mg
2%
Copper
0 / 1 mg
18%
Iron
1 / 13 mg
10%
Magnesium
33 / 370 mg
9%
Manganese
0 / 2 mg
12%
Phosphorous
84 / 700 mg
12%
Potassium
629 / 3k mg
21%
Selenium
2 / 55 mcg
3%
Sodium
10 / 2.3k mg
0%
Zinc
1 / 10 mg
5%
Chromium
1 / 30 mcg
3%
Molybdenum
0 / 45 mcg
0%
Iodine
2 / 150 mcg
1%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
119 g
Caffeine
0 mg
Choline
18 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Potatoes, flesh and skin, raw. USDA Standard Reference, Legacy. Food ID 170026.
  2. 2.Potato, flesh and skin, raw. Canadian Nutrient File. Food ID 2505.
  3. 3.Potato, raw. Frida. Public Food Key 4.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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