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Microwaved potato (cooked in skin, flesh and skin, unsalted)
Vegetables

Microwaved potato (cooked in skin, flesh and skin, unsalted) nutrition facts

Per 1 potato · 202 g

Calories
212
11%
of a 2,000 cal day
  • Protein
    4.9g
    9% of calories
  • Carbs
    49g
    90% of calories
  • Fat
    0.2g
    1% of calories
Portion
  • ✓ Fat free
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Microwaved potato (cooked in skin, flesh and skin, unsalted) (1 potato, 202 g) has 212 calories, with 4.9 g of protein, 49 g of carbohydrates and 0.2 g of fat. Most of its energy comes from carbs (90% of calories). It is high in Vitamin C (34% DV), thiamine (20% DV) and niacin (22% DV).

Per 100 g
105cal
low energy density
Protein per 100 cal
2.3g
Net carbs
44g
carbs minus fiber
Fiber
4.6g

High in

20%+ of the daily value

  • Vitamin C34%
  • Thiamine20%
  • Niacin22%
  • Vitamin B653%
  • Iron31%
  • Phosphorus30%

Good source of

10–19% of the daily value

  • Dietary fiber17%
  • Pantothenic acid18%
  • Potassium19%
  • Magnesium13%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 potato (202 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 μg
0%
Vitamin C31 mg
34%
Vitamin D0 μg
0%
Thiamine0.2 mg
20%
Riboflavin (B2)0.1 mg
5%
Niacin3 mg
22%
Vitamin B61 mg
53%
Folate (B9)24 μg
6%
Vitamin B120 μg
0%
Pantothenic acid1 mg
18%

Minerals

NutrientAmount% Daily Value
Calcium22 mg
2%
Iron3 mg
31%
Potassium903 mg
19%
Magnesium55 mg
13%
Phosphorus212 mg
30%
Zinc1 mg
7%
Copper1 mg
75%
Manganese1 mg
26%
Selenium1 μg
1%
Full breakdown · 23 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Arginine0.2 g—
Aspartic acid1 g—
Cystine0.1 g—
Glutamic acid1 g—
Glycine0.1 g—
Histidine0.1 g—
Isoleucine0.2 g—
Leucine0.3 g—
Lysine0.3 g—
Methionine0.1 g—
Monounsaturated fats0 g—
Phenylalanine0.2 g—
Polyunsaturated fats0.1 g—
Proline0.2 g—
Retinol0 μg—
Serine0.2 g—
Threonine0.2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.2 g—
Valine0.3 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 212 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 40min
    Walking (3.5 mph)
  • 25min
    Cycling (moderate)
  • 18min
    Running (6 mph)
  • 30min
    Swimming laps

Common questions

How many calories are in Microwaved potato (cooked in skin, flesh and skin, unsalted)?

One serving of Microwaved potato (cooked in skin, flesh and skin, unsalted) (1 potato) has 212 calories, which works out to 105 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Microwaved potato (cooked in skin, flesh and skin, unsalted) high in protein?

Not especially. It has 4.9 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Microwaved potato (cooked in skin, flesh and skin, unsalted) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 44 g of net carbs and 90% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Microwaved potato (cooked in skin, flesh and skin, unsalted)?

16 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

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