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[N]extrient

Potatoes Skin Without Salt (Boiled, Cooked in Skin)

SR Legacy·Comprehensive Reference Data

Potatoes, boiled, cooked in skin, skin, without salt

Vegetables and Vegetable Products

A 100g serving covers 98% of the daily recommended Copper, making Potatoes Skin Without Salt (Boiled, Cooked in Skin) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (2.9g), fat (0.1g), and carbohydrates (17.2g) per 100g. With 78 calories per 100g, Potatoes Skin Without Salt (Boiled, Cooked in Skin) fits comfortably into calorie-controlled meal plans without sacrificing volume. With only 14mg of sodium, Potatoes Skin Without Salt (Boiled, Cooked in Skin) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 3.3g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Potatoes Skin Without Salt (Boiled, Cooked in Skin) delivers meaningful amounts of 5 different vitamins and minerals above 10% of daily value.

Calories78KCAL
Protein2.9G
Fat0.1G
Carbs17.2G
Fiber3.3G

Calorie Distribution

81kcal
  • Protein14%2.9 g
  • Fat1%0.1 g
  • Carbs85%17.2 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water77.8G
Energy78.0KCAL
Protein2.9G
Total lipid (fat)0.10G
Carbohydrate, by difference17.2G
Fiber, total dietary3.3G
Cholesterol0MG
Vitamin C, total ascorbic acid5.2MG
Thiamin0.03MG
Riboflavin0.04MG
Niacin1.2MG
Vitamin B-60.24MG
Folate, total10.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin D (D2 + D3)0UG
Calcium, Ca45.0MG
Iron, Fe6.1MG
Magnesium, Mg30.0MG
Phosphorus, P54.0MG
Potassium, K407MG
Sodium, Na14.0MG
Zinc, Zn0.44MG
Copper, Cu0.88MG
Manganese, Mn1.3MG
Selenium, Se0.30UG
Energy326kJ
Ash2.0G
Pantothenic acid0.36MG
Folic acid0UG
Folate, food10.0UG
Folate, DFE10.0UG
Retinol0UG
Vitamin A, IU0IU
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.03G
SFA 10:00.001G
SFA 12:00.003G
SFA 14:00.001G
SFA 16:00.02G
SFA 18:00.004G
Fatty acids, total monounsaturated0.002G
MUFA 16:10.001G
MUFA 18:10.001G
Fatty acids, total polyunsaturated0.04G
PUFA 18:20.03G
PUFA 18:30.01G
Fatty acids, total trans0G

Common Serving Sizes

ServingCalProteinFatCarbs
skin (34g)271g0g5.9g

Scaled from Potatoes Skin Without Salt (Boiled, Cooked in Skin)'s per-100g values using USDA portion data.

More in Vegetables and Vegetable Products

Okra (Raw)

33 kcal1.9g protein

Parsley Fresh

36 kcal3g protein

Squash Winter Spaghetti Drained Without Salt (Cooked, Boiled, or Baked)

27 kcal0.7g protein

Squash Summer Scallop Drained with Salt (Cooked, Boiled)

16 kcal1g protein

Squash Summer Crookneck and Straightneck Drained Without Salt (Cooked, Boiled)

19 kcal1g protein

Celtuce (Raw)

18 kcal0.9g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Potatoes Skin with Salt (Boiled, Cooked in Skin)

78 kcal2.86g protein

Potatoes Skin (Raw)

58 kcal2.57g protein

Potatoes Skin Without Salt (Microwaved, Cooked in Skin)

132 kcal4.39g protein

Potatoes In Skin Skin with Salt (Microwaved, Cooked)

132 kcal4.39g protein

Cereals Oats Instant Fortified Plain Dry

362 kcal11.92g protein

Spices Ginger Ground

335 kcal8.98g protein

Nutrient Highlights

  • Potatoes Skin Without Salt (Boiled, Cooked in Skin) is a excellent source of Iron (34% DV) — see top foods ranked by Iron
  • Potatoes Skin Without Salt (Boiled, Cooked in Skin) is a good source of Fiber (12% DV) — see top foods ranked by Fiber

Dietary Considerations

  • With 407mg of potassium per 100g, individuals on a renal diet should moderate their intake of Potatoes Skin Without Salt (Boiled, Cooked in Skin). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Potatoes Skin Without Salt (Boiled, Cooked in Skin) is naturally low in sodium at 14mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Potatoes Skin Without Salt (Boiled, Cooked in Skin) provides 6.1mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

  • Iron: top 6% (#496 of 8,262)
  • Potassium: top 14% (#1,157 of 8,262)
  • Fiber: top 16% (#1,322 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories78
% Daily Value*
Total Fat 0.10G0%
Cholesterol 0MG0%
Sodium 14.0MG1%
Total Carbohydrate 17.2G6%
Dietary Fiber 3.3G12%
Total Sugars 0
Protein 2.9G6%
Vitamin D 0UG0%
Calcium 45.0MG3%
Iron 6.1MG34%
Potassium 407MG9%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 170439.

View on USDA FoodData Central →