🧪 Nutrition Facts
- Calories 162.6
- Total Fat 0.3 g
- Saturated Fat 0.1 g
- Cholesterol 0.0 mg
- Sodium 17.3 mg
- Potassium 925.6 mg
- Total Carbohydrate 37.0 g
- Dietary Fiber 4.0 g
- Sugars 2.0 g
- Protein 3.6 g
- Vitamin A 12.1 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.5 mg
- Vitamin C 21.8 mg
- Vitamin D 0.0 IU
- Vitamin E 0.1 mg
- Calcium 26.0 mg
- Copper 0.3 mg
- Folate 48.4 µg
- Iron 1.9 mg
- Magnesium 48.4 mg
- Manganese 0.4 mg
- Niacin 2.4 mg
- Pantothenic Acid 1.0 mg
- Phosphorus 121.1 mg
- Riboflavin 0.1 mg
- Thiamin 0.1 mg
- Zinc 0.6 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 162.6 calories per serving (1 medium baked potato (173g) (173.0g)), Potato is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 37.0g per serving (89.8% of calories), with a good 4.0g of dietary fiber. It contains 1.9mg of iron (10% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Potato.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Potato. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Potato — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Potato contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 162.6 kcal | 8.1% |
| Total Fat | 0.3 g | 0% |
| Saturated Fat | 0.1 g | 0% |
| Sodium | 17.3 mg | 1% |
| Total Carbohydrate | 37.0 g | 13% |
| Dietary Fiber | 4.0 g | 14% |
| Total Sugars | 2.0 g | 4% |
| Protein | 3.6 g | 7% |
| Vitamin A | 12.1 IU | 0% |
| Vitamin C | 21.8 mg | 24% ✅ |
| Vitamin E | 0.1 mg | 0% |
| Thiamin (B-1) | 0.12 mg | 10% |
| Riboflavin (B-2) | 0.08 mg | 6% |
| Niacin (B-3) | 2.4 mg | 15% |
| Pantothenic Acid (B-5) | 0.96 mg | 19% |
| Vitamin B-6 | 0.54 mg | 32% ✅ |
| Folate | 48.4 µg | 12% |
| Calcium | 26.0 mg | 2% |
| Iron | 1.9 mg | 10% |
| Potassium | 925.6 mg | 20% ✅ |
| Magnesium | 48.4 mg | 12% |
| Phosphorus | 121.1 mg | 10% |
| Zinc | 0.6 mg | 6% |
| Copper | 0.34 mg | 38% ✅ |
| Manganese | 0.38 mg | 16% |
| Selenium | 0.7 µg | 1% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Potato accounts for 8.1% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 89.8% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 162.6 calories in Potato? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 12.3 min |
| Walking: 17 minutes per mile | 28.1 min |
| Cycling (Low Intensity) | 17.8 min |
| HIIT | 15.1 min |
| StairMaster / Stair Climber | 13.4 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Potato
Is Potato good for weight loss?
Potatoes can support weight loss when prepared simply, as a medium baked potato has only 163 calories and provides 4g of fiber to help you feel full. The key is avoiding high-calorie toppings like butter, sour cream, or cheese that significantly increase the calorie content.
Is Potato good fuel for endurance activities?
Baked potatoes make an excellent pre- or post-exercise fuel thanks to their 37g of carbohydrates, which replenish glycogen stores depleted during running or cycling. They're also easily digestible and provide potassium (926mg), an important electrolyte for muscle function and recovery.
Is Potato a good snack for kids?
Kids generally enjoy potatoes, especially when prepared as fries, mash, or baked—though plain baked potatoes are nutrient-dense and not too filling for growing appetites. The mild flavor and soft texture make them an easy vegetable side that most children will eat.
What vitamins or minerals stand out in Potato?
Potatoes shine for potassium content at nearly 926mg per medium baked potato, supporting heart health and muscle function. They also provide vitamin C (22mg) and iron (1.9mg), contributing to immune health and oxygen transport.
What diets does Potato suit?
Potatoes work well with most diets, including vegan, gluten-free, and paleo approaches. They're naturally whole foods that fit into Mediterranean and traditional omnivorous diets too.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
