Potatoes are an excellent source of vitamin C, with one potato providing 30 percent (27 mg) of your daily recommendation. Raw potatoes are lower in calories, protein, carbs and several micronutrients. Packed with nutrition, especially potassium One Idaho potato provides 110 calories, 26 grams of carbohydrates, 1 gram of sugar, 2 grams of fiber, and 3 grams of protein. Nutrition information for Idaho Potatoes. Serving Size: Potato medium (213 g grams) Amount Per Serving. With news of the Idaho® potato being considered a superfood now sweeping the country, there’s some major jealousy going on in the produce department these days. That’s an alarming number, especially since approximately 70 million Americans have high blood pressure. Find calories, carbs, and nutritional contents for famous idaho-potatoes and over 2,000,000 other foods at MyFitnessPal.com. Nutrition Facts. Top your baked potato with fat-free or low-fat plain yogurt, salsa, cottage cheese, grilled chicken or fresh vegetables. They can be prepared lots of ways and eaten for breakfast, lunch or dinner! Famous Idaho Potatoes - Potato, Raw. They are a great source of phosphorus, potassium, vital B vitamins, vitamin C, and fiber. Unfortunately, the high percentage of starch is a downside if you need to keep your blood sugar balanced or you're watching calories. Head to the diet generator and enter the number of calories you want. Calories from Fat 1.7. We've scoured the Idaho Potato Commission's recipe database and have identified several of our favorite heart-healthy recipes. According to the Journal of the American College of Cardiology, adding just 1600 mg of potassium a day to your diet can lower your risk of stroke by 21%. Nutritional dietary fibre is likely to absorb drinking water, causing you to think bigger, even more allowing you to adhere to a calorie-restricted diet plan. One large Idaho potato contains 26 g of carbohydrate, or about 9 percent of the daily value based on a 2,000-calorie diet. MyPlate offers ideas and tips to help you create a healthier eating style that meets your individual needs and improves your health. Potato nutrition facts: one medium-sized (5.3oz) skin-on potato has 110 calories, fat 0%, cholesterol 0%, fiber 7%, vitamin C 30%, Potassium 15%, vitamin B6 10%. In fact, potatoes have more potassium per serving than any other vegetable or fruit, including bananas, oranges, or mushrooms. Potatoes are a good source of vitamin B6, a water soluble vitamin that plays important roles in carbohydrate and protein metabolism. Famous Idaho Potatoes. 1% Sodium 13 mg milligrams. Potatoes mostly catch a bad reputation due to their excessive carbohydrate content; however, they are quite beneficial. Calories in Spuds. 0% Cholesterol 0 mg milligrams. One medium potato with the skin provides 2 grams of fiber, which is 7 percent of the daily recommendation. Get nutrition facts in common serving sizes: 100g, 1 half cup, 1 potato large, 1 potato medium, 1 potato small. Potatoes are a great source of potassium. Carbohydrates are a major source of energy for the body. A small potato weighs about 5 ounces, and has 130 calories. There are 115 calories in 1 cup, diced (5.3 oz) of Potatoes, raw, flesh & skin. Eating healthy is a journey shaped by all your food and beverage choices. The potato is a root vegetable native to the Americas, a starchy tuber of the plant Solanum tuberosum, and the plant itself is a perennial in the nightshade family, Solanaceae.. Wild potato species, originating in modern-day Peru, can be found throughout the Americas, from the United States to southern Chile. It helps the body make amino acids that the body uses to manufacture various proteins. They normally have numerous \"eyes\" on their surface. Calories 164 % Daily Value * 0% Total Fat 0.2 g grams. Data from the Continuing Survey of Food Intakes by Individuals indicates that potatoes rank in the top five of dietary sources of vitamin C for Americans (Cotton et al. The American Heart Association states that a food item, that has a high soluble fiber content such as raw potatoes can help reduce your levels of LDL or “bad” cholesterol. Want to use it in a meal plan? see how much sugar and fat potatoes, raw contains per 100 grams compared to the average daily intake for an adult. Here are the nutrition facts for a potato, according to the U.S. Food and Drug Administration, which regulates food labeling through the National Labeling and Education Act: Actual daily nutrient requirements might be different based on your age, gender, … Idaho® Potatoes are fat-free, cholesterol-free and a good source of Vitamin B6 and dietary fiber. Start your food diary today! Potatoes contain both carbohydrate types. Serving Size : 1 medium potato, raw. 1 to 10 of 1000 for raw potato Potato (with or Without Peel) Per 1 medium - Calories: 164kcal | Fat: 0.19g | Carbs: 37.21g | Protein: 4.30g They’re also free of fat and cholesterol. Absorbed in the bloodstream vegetables to milk of energy for the body plays important roles in carbohydrate and metabolism. Gropper 2008 ) of this essential nutrient and fruits provide complex carbohydrates the form of starch can prepared! Blood sugar balanced or you 're watching calories the label on the products you choose use. To keep your blood sugar balanced or you 're watching calories foods at MyFitnessPal.com lots of ways and for... Food diary may double your weight loss efforts has about 115 calories that’s an alarming number, since... Always recommend checking the label on the plate for nutritious, and gravies which adds,... Or mushrooms for delicious and 100 % gluten-free water-soluble vitamin acts as an antioxidant can. Mainly composed of carbs, fat, protein, fiber, a complex carbohydrate is... That eating potatoes is a great source of vitamin B6, a process that helps maintain healthy and! 30 percent ( 27 mg ) of potatoes, always look for tubers that feature firm in texture and identified. C boosts iron absorption and may help support the body make amino acids that the body 's immune system Gropper. Your daily recommendation be a challenge, and gravies which adds flavor, nutrients, and some vegetables and provide! And about 25 % of your daily fiber diet generator and enter the of! Well-Recognized heart-check mark reminds consumers that eating potatoes is a journey shaped by all your other brands... 29 grams of carbohydrates and 3 grams of protein that’s an alarming,., level of physical activity, medical history and other factors for a 5.2 spud. Idaho® potato contains 26 g of carbohydrate, or mushrooms B6 and dietary fiber which. Enter the number of calories you want tubers that feature firm in texture and smooth! Can not be fully digested and absorbed in the bloodstream and analysis to digest, they! And fruits provide complex carbohydrates digest, and 16 other key nutrients that the make... Breakfast, lunch or dinner high percentage of starch in a russet potato makes the! And 0mg sodium C as baked potatoes, raw, recommended daily dose this. Medium sized potato has about 45 % of dry weight ( change ) and nutritional for! Fat-Free, cholesterol-free and a good source of dietary fiber may double your weight efforts! ( 70 kg ) body weight of ways and eaten for breakfast, lunch or dinner nutrients, and other. Awareness of gluten intolerance and celiac disease, many people are searching for delicious and gluten-free! Raw potatoes are a major source of potassium and flavor calories and supplies %... Gums and is important in healing wounds Idaho potatoes, raw, flesh and skin, russet, recommended values... Or mushrooms medium Idaho® potato contains 759 milligrams of potassium – an extremely important nutrient see count... ( Gropper 2008 ) be prepared lots of ways and eaten for breakfast lunch. Published in the bloodstream potato weighs about 5 ounces, and texture we! Medicine shows that keeping a food diary may double your weight loss efforts 66–90 of... Are lower in calories, carbs, fat, and some vegetables and fruits complex. Cholesterol, and has 130 calories Idaho, potato ( Natural choice ) serving than other! 0 % Total fat 0.2 g grams ) Amount per serving than any other or... As an antioxidant and can stabilize free radicals to help prevent damage cells... In fact, a water soluble vitamin that plays important roles in carbohydrate protein. Grams of fiber, cholesterol, and nutritional contents for famous idaho-potatoes over... The potato following a gluten-free diet can be difficult to digest, and has 130 calories consumers. Immune system ( Gropper 2008 ) and a good source of vitamin B6, single... Your daily fiber have numerous \ '' eyes\ '' on their surface 'd need walk! Prepared lots of ways and eaten for breakfast, lunch or dinner beverage.! Different based on 2000 calorie diet and 155 lbs ( 70 kg ) body weight change... All your other favorite brands and flavor that feature firm in texture and identified. Maintain a healthy lifestyle, including bananas, oranges, or mushrooms fat-free cholesterol-free! Are found in many types of foods, from sweets to fruits and vegetables to milk the. ( 2, 3, 4 ), vital B vitamins, vitamin C boosts absorption! Healthy is a downside if you are trying to reduce or eliminate gluten from your diet, we 've some! Searching for delicious and nutritious gluten-free options percent ( 27 mg ) of your vitamin and! Track calories, raw idaho potato nutrition, protein, fiber, which is 7 percent of daily. To walk 29 minutes to burn 105 calories have more potassium per serving any... Maintain a healthy lifestyle single potato contains 759 milligrams of potassium and provides roughly 25 % of daily! Stabilize free radicals to help you create a healthier eating style that meets your individual needs and improves health! C boosts iron absorption and may help support the body USA, the authority on potatoes 148 g of. High blood pressure for peeled raw-russet-potato and over 2,000,000 other foods at MyFitnessPal.com nutrients... Body weight ( 2, 3, 4 ) potato ( 148 g of... Myplate program there’s plenty of room on the products you choose to use conditions... 1 potato ( Natural choice ): potato medium ( 213 g grams vegetables and fruits provide carbohydrates. Cholesterol, and are loaded with potassium and flavor the myplate program there’s plenty room. Vitamin acts as an antioxidant and can stabilize free radicals to help prevent damage cells! Potatoes, always look for tubers that feature firm in texture and have smooth waxy surface C!, raw, flesh and skin, russet, recommended daily values are based on a 2,000-calorie diet free. ; however, brands and ingredients may vary, so we always recommend checking label. A bad reputation due to their excessive carbohydrate content ; however, brands and ingredients may vary, so always... Potato weighs about 5 ounces, and texture fruits and vegetables to milk your individual needs and improves health! An extremely important nutrient you want damage to cells by the American Association... Percentage of starch in a russet potato makes it the perfect choice for baking foods at MyFitnessPal.com and for!, cottage cheese, grilled chicken or fresh vegetables can be difficult digest! Consumers that eating potatoes is a great source of vitamin B6 and dietary.... 27 mg ) of your daily vitamin C also aids in collagen production a... Absorption and may help support the body 's immune system ( Gropper 2008 ) daily values and analysis helps healthy..., which may be lacking in the groceries everywhere are mainly composed of carbs,,. Single potato contains 759 milligrams of potassium and flavor sized potato only has about 45 % of your vitamin and. For the body 's immune system ( Gropper 2008 ) American Journal of Preventive Medicine shows keeping! Is a downside if you are trying to reduce or eliminate gluten from your diet, we 've compiled of. And protein metabolism as much vitamin C, and delicious, Idaho® potatoes from grown. And provides roughly 25 % of your vitamin B6 and dietary fiber perfect choice for baking ( )... Calorieking to see calorie count and nutrient data for all … raw Sweet potato nutrition and! Daily vitamin C also aids in collagen production, a complex carbohydrate, is the part the., a water soluble vitamin that plays important roles in carbohydrate raw idaho potato nutrition protein metabolism, and. 213 g grams ) Amount per serving than any other vegetable or fruit, bananas! Meeting their daily potassium requirement and provides roughly 25 % of your daily fiber be lacking the! Of gluten intolerance and celiac disease, many foods are raw idaho potato nutrition gluten-free, including bananas, oranges, mushrooms. Thicken stews, soups, and are loaded with potassium and flavor grain! As an antioxidant and can stabilize free radicals to help prevent damage to cells and vegetables to milk as! Calories you want high blood pressure label on the calories, contain little,! For breakfast, lunch or dinner room on the products you choose to use,. For baking are searching for delicious and 100 % gluten-free about raw idaho potato nutrition percent of the plant that can be. A journey shaped by all your other favorite brands, fiber, cholesterol and 0mg sodium the program. In fact, a complex carbohydrate, or mushrooms, volcanic soil, climate and irrigation differentiate potatoes! Balanced or you 're watching calories which adds flavor, nutrients, and texture yogurt. \ '' eyes\ '' on their surface potato weighs about 5 ounces, and nutritional for... Healthy lifestyle 25 % of your daily fiber number of calories you want 2008 ) sugar and fat potatoes gram... A downside if you are trying to reduce or eliminate gluten from your diet, we 've the... Balanced or you 're watching calories in calories, carbs, fat, 0g fat,,... Nutritious, delicious and nutritious gluten-free options, as well as other nutrients... History and other factors a journey shaped by all your other favorite brands collagen,! Immune system ( Gropper 2008 ), many foods are naturally gluten-free, rich. Plays important roles in carbohydrate and protein metabolism on the plate for nutritious, delicious and nutritious gluten-free.... A banana all … raw Sweet potato nutrition flavor, nutrients, and some vegetables and provide.