In short: 100 g of potato contains 77 calories, 2 g of protein, 17 g of carbohydrate and 0.09 g of fat. A cup, diced (75 g) portion has about 58 calories and 1.5 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per cup, diced |
|---|---|---|
| Calories | 77 kcal | 58 kcal |
| Protein | 2 g | 1.5 g |
| Total fat | 0.09 g | 0.07 g |
| Saturated fat | 0.03 g | 0.02 g |
| Monounsaturated fat | 0 g | 0 g |
| Polyunsaturated fat | 0.04 g | 0.03 g |
| Carbohydrate | 17 g | 13 g |
| Dietary fiber | 2.1 g | 1.6 g |
| Total sugars | 0.82 g | 0.61 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 6 mg | 4.5 mg |
It contributes 2.1 g of fiber per 100 g toward the 28 g daily value.
It is low in sodium, at 6 mg per 100 g.
The standout micronutrient is vitamin C, at 22% of the daily value per 100 g — vitamin C supports immune function and collagen formation.
| Nutrient | Per 100 g | Per cup, diced |
|---|---|---|
| Potassium | 425 mg | 319 mg |
| Calcium | 12 mg | 9 mg |
| Iron | 0.81 mg | 0.61 mg |
| Magnesium | 23 mg | 17 mg |
| Zinc | 0.3 mg | 0.23 mg |
| Selenium | 0.4 µg | 0.3 µg |
| Nutrient | Per 100 g | Per cup, diced |
|---|---|---|
| Vitamin A | 0 µg | 0 µg |
| Vitamin C | 20 mg | 15 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 0.01 mg | 0.01 mg |
| Vitamin K | 2 µg | 1.5 µg |
| Thiamin | 0.08 mg | 0.06 mg |
| Riboflavin | 0.03 mg | 0.02 mg |
| Niacin | 1.1 mg | 0.8 mg |
| Vitamin B-6 | 0.3 mg | 0.22 mg |
| Vitamin B-12 | 0 µg | 0 µg |
| Folate | 15 µg | 11 µg |
| Choline | 12 mg | 9.1 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 75th out of 109 foods in this reference. Within fruit and vegetables, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Mushrooms | 3.1 g | 22 kcal |
| Cooked Spinach | 3 g | 23 kcal |
| Spinach | 2.9 g | 23 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
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Source
All values come from USDA FoodData Central (SR Legacy), food ID 170026, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Potatoes, flesh and skin, raw.