Potatoes

The potato is an excellent source of vitamins and minerals. One medium potato provides a healthy dose of magnesium, iron, potassium, fiber, vitamin C and niacin.

Healthy Potato Recipes:

• Patates Salatasi - Potato Salad
• Potato Salad With Bacon, Green Beans and Mushrooms
• Low Fat Potato Skins

The following nutrition information is for one serving of potatoes. That would be about one medium potato 2-1/4" to 3-1/4" in diameter, or 213 grams. This general information is for any variety of raw potatoes.

Water: 172.44

Calories: 153

Protein: 4.03 g

Carbohydrates: 33.87 g

Fiber: 3.6 g

Sugars: 2.13 g

Total Fat: 0.30 g

Saturated Fat: 0.055 g

Monounsaturated Fat: 0.006 g

Polyunsaturated Fat: 0.092 g

Cholesterol: 0 mg

Calcium: 21 mg

Iron: 1.55 mg

Magnesium: 47 mg

Phosphorus: 130 mg

Potassium: 969 mg

Sodium: 13 mg

Zinc: 0.70 mg

Vitamin C: 42.0 mg

Thiamin: 0.173 mg

Riboflavin: 0.066 mg

Niacin: 2.447 mg

Pantothenic Acid:0.594 mg

Vitamin B6: 0.362 mg

Vitamin B12: 0 mcg

Folate: 38 mcg

Vitamin A: 15 IU

Vitamin E: 0.02 mg

Vitamin K: 6.2 mcg

beta Carotene: 9 mcg

beta Cryptoxanthin: 0 mcg

Lycopene: 0 mcg

Lutein and Zeaxanthin: 45 mcg

USDA National Nutrient Database for Standard Reference

Abbreviations:

• g = gram
• mg = milligram
• mcg = microgram
• IU = International Unit

Nutrient Recommendations for Women

Nutrient Recommendations for Men