Vegetable
raw white potato.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
raw alooraw batataraw spudraw Irish potato
SERVING
CALORIES
77
PROTEIN
2.0g
CARBS
17.5g
FAT
0.10g
FIBER
2.2g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories77kcal—
Protein2.0g4%
Carbohydrates17.5g6%
Fiber2.2g8%
Sugar0.80g2%
Total fat0.10g0%
Saturated fat0.03g0%
Trans fat0g—
Cholesterol0mg0%
Water79g—
MINERALS
Sodium6.0mg0%
Potassium421mg9%
Calcium12mg1%
Iron0.80mg4%
Magnesium23mg5%
Phosphorus57mg5%
Zinc0.30mg3%
Copper0.11mg12%
Manganese0.15mg7%
Selenium0.30µg1%
VITAMINS
Vitamin A0µg0%
Vitamin C19.7mg22%
Vitamin D0µg0%
Vitamin E0.01mg0%
Vitamin K1.9µg2%
Thiamin (B1)0.08mg7%
Riboflavin (B2)0.03mg2%
Niacin (B3)1.1mg7%
Pantothenic acid (B5)0.30mg6%
Vitamin B60.30mg18%
Folate (B9)16µg4%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup150g
1 oz28.4g
1 lb453.6g
1 piece173g
HEALTH BENEFITS
Why eat it.
- ✓High in potassium which supports heart health and blood pressure
- ✓Excellent source of Vitamin C for immune function
- ✓Contains resistant starch which may improve digestive health
- ✓Naturally gluten-free source of complex carbohydrates
- ✓Provides Vitamin B6 which is essential for brain development
COOKING TIPS
In the kitchen.
- 1Soak cut potatoes in cold water for 30 minutes to remove excess starch for crispier results
- 2Leave the skin on whenever possible to retain maximum fiber and nutrients
- 3Start boiling potatoes in cold water rather than hot to ensure even cooking throughout
STORAGE
Keep it fresh.
- Store in a cool, dark, and well-ventilated place to prevent sprouting
- Do not refrigerate as cold temperatures convert starch into sugar, affecting taste
- Keep away from onions as they release gases that cause potatoes to spoil faster
FAQ
Frequently asked questions.
How long do raw potatoes last?
In a cool, dark pantry, they can last 2-5 weeks. At room temperature, they typically last 1-2 weeks.
Can I freeze raw potatoes?
Raw potatoes do not freeze well due to high water content. It is best to blanch or partially cook them before freezing.
Are green spots on potatoes safe to eat?
No, green spots indicate the presence of solanine, a toxin. Small spots can be cut away, but if the potato is extensively green, discard it.
What is the best substitute for white potatoes?
Sweet potatoes, parsnips, or cauliflower (for a low-carb mash) are excellent alternatives.
How do I pick the best quality potato?
Look for potatoes that are firm to the touch, have smooth skin, and are free of sprouts, cracks, or soft spots.
Should I wash potatoes before storing them?
No, moisture promotes rot. Only wash potatoes immediately before you intend to use them.
Why do my potatoes turn brown after cutting?
This is oxidation. To prevent it, submerge cut potatoes in cold water until you are ready to cook them.
Are potatoes high in calories?
Potatoes themselves are moderately caloric (77 per 100g); the high calories usually come from added fats like butter, oil, or cream.
