Potatoes Skin Without Salt (Microwaved, Cooked in Skin)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Potatoes, microwaved, 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 (Microwaved, Cooked in Skin) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (4.4g), fat (0.1g), and carbohydrates (29.6g) per 100g. At 132 calories per 100g, Potatoes Skin Without Salt (Microwaved, Cooked in Skin) offers moderate energy density suitable for balanced meals. With only 16mg of sodium, Potatoes Skin Without Salt (Microwaved, Cooked in Skin) is naturally very low in sodium and suitable for sodium-restricted diets. Potatoes Skin Without Salt (Microwaved, Cooked in Skin) provides 5.5g of dietary fiber per 100g (20% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Potatoes Skin Without Salt (Microwaved, Cooked in Skin) delivers meaningful amounts of 10 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein13%4.4 g
- Fat1%0.1 g
- Carbs86%29.6 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 63.5 | G |
| Energy | 132 | KCAL |
| Protein | 4.4 | G |
| Total lipid (fat) | 0.10 | G |
| Carbohydrate, by difference | 29.6 | G |
| Fiber, total dietary | 5.5 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 15.3 | MG |
| Thiamin | 0.07 | MG |
| Riboflavin | 0.07 | MG |
| Niacin | 2.2 | MG |
| Vitamin B-6 | 0.49 | MG |
| Folate, total | 17.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 0 | UG |
| Vitamin D (D2 + D3) | 0 | UG |
| Calcium, Ca | 46.0 | MG |
| Iron, Fe | 5.9 | MG |
| Magnesium, Mg | 37.0 | MG |
| Phosphorus, P | 82.0 | MG |
| Potassium, K | 650 | MG |
| Sodium, Na | 16.0 | MG |
| Zinc, Zn | 0.51 | MG |
| Copper, Cu | 0.88 | MG |
| Manganese, Mn | 0.98 | MG |
| Selenium, Se | 0.50 | UG |
| Energy | 552 | kJ |
| Ash | 2.4 | G |
| Pantothenic acid | 0.59 | MG |
| Folic acid | 0 | UG |
| Folate, food | 17.0 | UG |
| Folate, DFE | 17.0 | UG |
| Retinol | 0 | UG |
| Vitamin A, IU | 0 | IU |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 0.03 | G |
| SFA 10:0 | 0.001 | G |
| SFA 12:0 | 0.003 | G |
| SFA 14:0 | 0.001 | G |
| SFA 16:0 | 0.02 | G |
| SFA 18:0 | 0.004 | G |
| Fatty acids, total monounsaturated | 0.002 | G |
| MUFA 16:1 | 0.001 | G |
| MUFA 18:1 | 0.001 | G |
| Fatty acids, total polyunsaturated | 0.04 | G |
| PUFA 18:2 | 0.03 | G |
| PUFA 18:3 | 0.01 | G |
| Fatty acids, total trans | 0 | G |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| skin (58g) | 77 | 2.5g | 0.1g | 17.2g |
Scaled from Potatoes Skin Without Salt (Microwaved, Cooked in Skin)'s per-100g values using USDA portion data.
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Nutritionally Similar Foods
Based on protein, fat, carbs, fiber, and 11 other nutrients
Potatoes In Skin Skin with Salt (Microwaved, Cooked)
Potatoes Skin Without Salt (Baked)
Potatoes Skin Only with Salt (Baked)
Potatoes Skin (Raw)
Potatoes Drained Solids No Salt Added (Canned)
Potatoes Drained Solids (Canned)
Nutrient Highlights
- Potatoes Skin Without Salt (Microwaved, Cooked in Skin) is a excellent source of Iron (33% DV) — see top foods ranked by Iron
- Potatoes Skin Without Salt (Microwaved, Cooked in Skin) is a excellent source of Fiber (20% DV) — see top foods ranked by Fiber
- Potatoes Skin Without Salt (Microwaved, Cooked in Skin) is a good source of Vitamin C (17% DV) — see top foods ranked by Vitamin C
- Potatoes Skin Without Salt (Microwaved, Cooked in Skin) is a good source of Potassium (14% DV) — see top foods ranked by Potassium
Dietary Considerations
With 650mg of potassium per 100g, individuals on a renal diet should moderate their intake of Potatoes Skin Without Salt (Microwaved, Cooked in Skin). See the Kidney Disease & Low-Potassium Diet guide for more.
Potatoes Skin Without Salt (Microwaved, Cooked in Skin) is naturally low in sodium at 16mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
The high fiber (5.5g) and low fat profile makes Potatoes Skin Without Salt (Microwaved, Cooked in Skin) a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.
Potatoes Skin Without Salt (Microwaved, Cooked in Skin) provides 5.9mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
Rankings Among 8,262 USDA Foods
- Potassium: top 5% (#413 of 8,262)
- Iron: top 7% (#578 of 8,262)
- Fiber: top 9% (#744 of 8,262)
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Nutrition Facts
Serving Size 100g
* 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: 170035.
View on USDA FoodData Central →