Nutrition

Potatoes Nutrition


Fat free, cholesterol free and low in calories
A medium-sized potato has no fat, no cholesterol and contains only 100 calories!

Sodium Free
Low sodium diets help to reduce the risk of high blood pressure and stroke.

Vitamin C - don't just think of oranges anymore
When eating one medium sized potato, you will receive 45% of the recommended daily value of Vitamin C - a great antioxidant.

More potassium than bananas!
Potatoes contain 21% of the recommended daily value of potassium - a great way to build stronger bones.

Good Source of Fiber
The 3g of fiber in one medium-sized potato is 12% of the recommended daily value. Diets high in fiber are beneficial for a healthy digestive system and may reduce the risk of cancer and heart disease. Consuming adequate fiber also makes you feel fuller, helping to reduce snacking between meals.

Less than 10% of the daily value of carbohydrates
Potatoes contain 26g of carbohydrates, only 9% of the recommended daily value. Complex carbohydrates are a great source of energy for the body.

A Great Antioxidant
Potatoes have one of the highest overall antioxidant activity among vegetables. Antioxidants protect key cell components by neutralizing the damaging effects of "free radicals." Potatoes also contain glutathione, an antioxidant that may help protect against some cancers.

The above found on www.nationalpotatocouncil.org

Potatoes Nutrition Facts
Serving Size
1 potato
(148g/5.3oz)
% Daily Value*
Calories 110  
Calories from Fat 0  
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Potassium 620mg 18%
Total Carbohydrate 26g 9%
Dietary Fiber 2g 8%
Sugars 1g
Protein 3g
Vitamin A 0%
Vitamin C 45%
Calcium 2%
Iron 6%
Thiamin 8%
Riboflavin 2%
Niacin 8%
Vitamin B6 10%
Folate 6%
Phosphorous 6%
Zinc 2%
Magnesium 6%
*Percent Daily Values are based on a 2,000 calorie diet.Your daily values may be higher or lower depending on your calorie needs.
Calories: 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Potassium 3,500mg 3,500mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g
Copper 4%


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