Potatoes, flesh and skin, raw
Per 100 g, Potatoes, flesh and skin, raw provides 77 kcal, making it a relatively low-calorie food. It contains 2.05 g of protein, 17.5 g of carbohydrate and 0.09 g of fat, with 2.1 g of dietary fibre. Per 100 g it is a good source of vitamin C.
Full nutrition facts per 100 g
| Nutrient | Amount | %DV* |
|---|---|---|
| Protein | 2.05 g | 4% |
| Total fat | 0.09 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Carbohydrates | 17.5 g | 6% |
| Fibre | 2.1 g | 8% |
| Sodium | 6 mg | 0% |
| Potassium | 425 mg | 9% |
| Calcium | 12 mg | 1% |
| Iron | 0.81 mg | 5% |
| Magnesium | 23 mg | 5% |
| Vitamin C | 19.7 mg | 22% |
| Vitamin A | 0 µg | 0% |
| Cholesterol | 0 mg | 0% |
* Percent Daily Values are based on a 2,000-calorie reference diet (FDA). Your needs may differ.
About Potatoes
Potatoes, eaten flesh and skin together, are a versatile staple used boiled, roasted, mashed or baked, and this raw form is the starting point for most of those preparations. Per 100 g, raw potato provides 77 kcal, 2.05 g of protein, 17.5 g of carbohydrate and just 0.09 g of fat, alongside 2.1 g of fibre. It's a notable source of potassium at 425 mg per 100 g, plus 19.7 mg of vitamin C and small amounts of calcium, iron and magnesium, with sodium naturally low at 6 mg.
Potatoes are widely regarded as a useful source of potassium and vitamin C among starchy staples, particularly when the skin is retained during cooking, since much of the fibre and some nutrients sit close to it. How a potato is prepared has a big bearing on its overall healthiness, since frying or adding butter and cream changes the calorie and fat picture considerably compared with the raw or boiled vegetable itself. A practical tip: boiling potatoes with the skin on and peeling afterwards, if desired, helps retain more of their vitamin C and potassium.