Potatoes, flesh and skin, raw
FDC 170026cup, diced (75 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 83 · -10 vs Vegetables medianRaw potatoes, skin included, score 83 of 100, still a Strong result, but they rank only 40th of 60 in the Vegetables category, well below that category's high median score of 93. The one standout is vitamin C at 22% DV per 100 grams, in a vegetable that runs a modest 77 calories.
Potatoes are the workhorse starchy vegetable behind baking, roasting, mashing, and frying, and keeping the skin on, as measured here, adds fiber that peeled potatoes lose. A cup diced is about 75 grams, and with only 6 mg sodium and 0.82 g sugar per 100 g it is naturally low in both; for a higher-scoring vegetable in the same category, celeriac is worth a look.
See how this score is calculated, build a plate around potatoes, flesh and skin, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 77 kcal | 4% |
| Total fat | 0.09 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 6 mg | 0% |
| Carbohydrate | 18 g | 6% |
| Dietary fiber | 2.1 g | 8% |
| Sugars | 0.82 g | |
| Protein | 2.1 g | 4% |
| Potassium | 425 mg | 9% |
| Calcium | 12 mg | 1% |
| Iron | 0.81 mg | 5% |
| Magnesium | 23 mg | 5% |
| Vitamin C | 20 mg | 22% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.01 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | 3% |
| Total fat | 0.07 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 4.5 mg | 0% |
| Carbohydrate | 13 g | 5% |
| Dietary fiber | 1.6 g | 6% |
| Sugars | 0.62 g | |
| Protein | 1.5 g | 3% |
| Potassium | 319 mg | 7% |
| Calcium | 9 mg | 1% |
| Iron | 0.61 mg | 3% |
| Magnesium | 17 mg | 4% |
| Vitamin C | 15 mg | 16% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.01 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 170026Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Celeriac, rawDensity 85 vs 83Tomatoes, sun-driedDensity 87 vs 83Parsnips, rawDensity 87 vs 83Original analysis by NutriVerdict
In the kitchen and how to use it
Potatoes are one of the most versatile vegetables in the kitchen, boiled and mashed, roasted whole or in wedges, fried into fries or chips, or simmered into soups and stews, with the skin often left on for texture and flavor in dishes like roasted potatoes or potato salad. Their starchy flesh turns creamy when cooked and absorbs butter, cream, cheese, and seasonings readily, which is why they pair so naturally with roasted meats, stews, and gratins. Waxy varieties hold their shape better for salads and gratins, while starchier types break down more for mashing.
Raw potatoes keep for weeks in a cool, dark, well-ventilated spot away from onions, which can speed up sprouting; they should not be refrigerated, since cold storage can convert their starch to sugar and affect texture when cooked. A cup of diced raw potato, 75 grams, has 77 calories and 2.1 grams of fiber, and provides 22% of the Daily Value for vitamin C per 100 grams, a notable amount for a starchy vegetable. Their low calorie count per cup also makes them a practical way to add bulk and fiber to a meal without a heavy calorie cost, and with 17.5 grams of carbohydrate per 100 grams, they make a satisfying base for a plate alongside a protein and a vegetable.
Frequently asked questions about potatoes, flesh and skin
How many calories are in potatoes?
A cup of diced raw potato, about 75 grams, has 77 calories.
Are potatoes a good source of vitamin C?
Yes, raw potatoes provide 22% of the Daily Value for vitamin C per 100 grams, a meaningful amount for a starchy vegetable.
How should potatoes be stored?
They keep best in a cool, dark, well-ventilated spot rather than the refrigerator, since cold storage can alter their starch and affect cooked texture.