Nutrients in 100 grams of Baked Potatoes
Whole Baked Potatoes.
Macros Ratio
Protein
Fat
Carbs
10%
1%
89%
Macro Nutrients
Baked Potatoes
Energy93 kcal
3.2%
Whole Baked Potatoes have 93 kcal of Energy per 100 grams, which is 3.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.13 g
0.13%
Whole Baked Potatoes have 0.13 g of Fat per 100 grams, which is 0.13% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.034 g
0.11%
Whole Baked Potatoes have 0.034 g of Saturated Fat per 100 grams, which is 0.11% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.013 g
0.81%
Whole Baked Potatoes have 0.013 g of Omega 3 per 100 grams, which is 0.81% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.043 g
0.25%
Whole Baked Potatoes have 0.043 g of Omega 6 per 100 grams, which is 0.25% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Whole Baked Potatoes have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate21 g
16.3%
Whole Baked Potatoes have 21.15 g of Carbohydrate per 100 grams, which is 16.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.18 g
1.63%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Whole Baked Potatoes have 1.18 g of Sugars per 100 grams, which is 1.63% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Fructose0.34 g
0.47%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Whole Baked Potatoes have 0.34 g of Fructose per 100 grams, which is 0.47% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Glucose0.44 g
%
Whole Baked Potatoes have 0.44 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.4 g
%
Whole Baked Potatoes have 0.4 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber2.2 g
5.8%
Whole Baked Potatoes have 2.2 g of Fiber per 100 grams, which is 5.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2.5 g
4.46%
Whole Baked Potatoes have 2.5 g of Protein per 100 grams, which is 4.46% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder
Buy premium vegan protein powder
Vitamins
Baked Potatoes
Vitamin A1 μg
Buy Preformed Vegan Vitamin A
0.11%
RAE, retinol activity equivalents
Whole Baked Potatoes have 1 μg of Vitamin A per 100 grams, which is 0.11% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.064 mg
Buy Vegan Vitamin B1
5.33%
Thiamine
Whole Baked Potatoes have 0.064 mg of Vitamin B1 per 100 grams, which is 5.33% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.048 mg
Buy Vegan Vitamin B2
3.7%
Riboflavin
Whole Baked Potatoes have 0.048 mg of Vitamin B2 per 100 grams, which is 3.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B31.4 mg
Buy Nutritional Yeast naturally rich in vitamin B3
8.8%
Niacin, nicotinic acid, niacinamide
Whole Baked Potatoes have 1.41 mg of Vitamin B3 per 100 grams, which is 8.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.38 mg
Buy Nutritional Yeast naturally rich in vitamin B5
7.52%
Pantothenic acid
Whole Baked Potatoes have 0.376 mg of Vitamin B5 per 100 grams, which is 7.52% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.31 mg
24%
Pyridoxine
Whole Baked Potatoes have 0.311 mg of Vitamin B6 per 100 grams, which is 24% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B928 μg
7%
Folates and Folic Acid
Whole Baked Potatoes have 28 μg of Vitamin B9 per 100 grams, which is 7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years Vitamin B120 μg
Buy Vegan Vitamin B12
0%
Cobalamin
Whole Baked Potatoes have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Vitamin C9.6 mg
10.7%
Ascorbic acid
Whole Baked Potatoes have 9.6 mg of Vitamin C per 100 grams, which is 10.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years Vitamin D0 IU
Buy Vegan Vitamin D
0%
Calciferol, cholecalciferol, ergocalciferol
Whole Baked Potatoes have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E0.04 mg
0.27%
Tocopherols and Tocotrienols
Whole Baked Potatoes have 0.04 mg of Vitamin E per 100 grams, which is 0.27% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K2 μg
1.67%
Phytomenadione or phylloquinone
Whole Baked Potatoes have 2 μg of Vitamin K per 100 grams, which is 1.67% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Baked Potatoes
Calcium15 mg
1.5%
Whole Baked Potatoes have 15 mg of Calcium per 100 grams, which is 1.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.12 mg
13%
Whole Baked Potatoes have 0.118 mg of Copper per 100 grams, which is 13% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information availableIron1.08 mg
13.5%
Whole Baked Potatoes have 1.08 mg of Iron per 100 grams, which is 13.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium28 mg
6.67%
Whole Baked Potatoes have 28 mg of Magnesium per 100 grams, which is 6.67% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.22 mg
9.52%
Whole Baked Potatoes have 0.219 mg of Manganese per 100 grams, which is 9.52% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information availablePhosphorus70 mg
10%
Whole Baked Potatoes have 70 mg of Phosphorus per 100 grams, which is 10% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium535 mg
15.7%
Whole Baked Potatoes have 535 mg of Potassium per 100 grams, which is 15.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.4 μg
0.73%
Whole Baked Potatoes have 0.4 μg of Selenium per 100 grams, which is 0.73% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium10 mg
0.67%
Whole Baked Potatoes have 10 mg of Sodium per 100 grams, which is 0.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.36 mg
3.27%
Whole Baked Potatoes have 0.36 mg of Zinc per 100 grams, which is 3.27% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water75 g
2.02%
Whole Baked Potatoes have 74.89 g of Water per 100 grams, which is 2.02% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Whole Baked Potatoes:
- 100 grams of Baked Potatoes is an excellent source of Vitamin B6.
- It has a good amount of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C.
- It also has some Vitamin B1 and Vitamin B2.
- While 100 grams of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin D and Vitamin E.
Minerals in 100 grams of Whole Baked Potatoes:
- 100 grams of Baked Potatoes has a good amount of Copper, Iron, Manganese, Phosphorus and Potassium.
- It has some Magnesium and Zinc.
- While 100 grams of product has trace amounts of Calcium and Selenium, it has no Sodium.
Macronutrients in 100 grams of Whole Baked Potatoes:
- 100 grams of Baked Potatoes has a good amount of Carbohydrate.
- It has some Fiber and Protein.
- While 100 grams of product has trace amounts of Omega 3 and Sugars, it has no Fat, Saturated Fat, Omega 6, Fructose, Glucose and Sucrose.