Potato, cooked, as ingredient: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Incredibly versatile and comforting, cooked potato provides a starchy, satisfying base or a hearty addition to dishes, absorbing flavors and adding a creamy or fluffy texture.
Per 100g reference serving, Potato, cooked, as ingredient provides 81 kcal of energy, 2.13g protein (11% of calories), 17.4g total carbohydrates (86% of calories, including 2.2g dietary fiber and 0.64g sugars), and 0.3g total fat (3% of calories).
Vitamins Profile in Potato, cooked, as ingredient (Per 100g)
Track how Potato, cooked, as ingredient contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 16.4 mg | 18.2% DV |
| Vitamin E (Alpha-Tocopherol) | 0.01 mg | 0.1% DV |
| Vitamin K (Phylloquinone) | 1.2 µg | 1% DV |
| Vitamin B1 (Thiamin) | 0.06 mg | 5% DV |
| Vitamin B2 (Riboflavin) | 0.032 mg | 2.5% DV |
| Vitamin B3 (Niacin) | 1.51 mg | 9.4% DV |
| Vitamin B6 (Pyridoxine) | 0.139 mg | 8.2% DV |
| Total Folate (Vitamin B9) | 13 µg | 3.2% DV |
| Folate (Dietary Folate Equivalents) | 13 µg | 3.2% DV |
| Natural Food Folate | 13 µg | 3.2% DV |
| Choline | 12.6 mg | 2.3% DV |
| Beta-Carotene | 1 µg | 0% DV |
| Lutein + Zeaxanthin | 9 µg | 0.1% DV |
Minerals & Electrolytes in Potato, cooked, as ingredient (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.4 mg | 2.2% DV |
| Calcium (Ca) | 7 mg | 0.5% DV |
| Magnesium (Mg) | 25 mg | 6% DV |
| Potassium (K) | 475 mg | 10.1% DV |
| Zinc (Zn) | 0.4 mg | 3.6% DV |
| Phosphorus (P) | 58 mg | 4.6% DV |
| Copper (Cu) | 0.108 mg | 12% DV |
| Sodium (Na) | 3 mg | 0.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.01 g | 0.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.033 g | 0.2% DV |
| Monounsaturated Fat (MUFA) | 0.002 g | 0% DV |
| Polyunsaturated Fat (PUFA) | 0.044 g | 0.2% DV |
| Saturated Fat (SFA) | 0.026 g | 0.1% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Potato, cooked, as ingredient contains 81 calories (kcal), 2.13g of protein, 17.4g of carbohydrates (2.2g fiber, 0.64g total sugars), and 0.3g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Potato, cooked, as ingredient has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of -7.53 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Potato, cooked, as ingredient: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Potato, cooked, as ingredient by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.