Potatoes, Russet, flesh and skin, baked

Plant foods · Vegetables · All vegetables

g
Macronutrients 61 / 100 How is this scored?

Composition

Energy

Protein 2.6 g · 11 kcal/100g
Fat 0.1 g · 1 kcal/100g
Carbs 21.4 g · 86 kcal/100g
Fiber 2.3 g
Water 74 g
Total energy 95 kcal

Energy is predominantly from carbs (88%); EFSA recommends 45–60% for a balanced diet

Fat quality 61 / 100 How is this scored?
Total fat
0.1g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.1g
Omega-6
0.04g

Saturated fat is 0.3% of energy, within the WHO limit of 10%.

Protein quality 81 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 81%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Leucine (81% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 35 / 100 How is this scored?

Vitamins

Vitamin A 1 µg
Vitamin C 8.3 mg
Vitamin D 0.0 µg
Vitamin E 0.1 mg
Vitamin K 2 µg
Thiamin (B1) 0.07 mg
Riboflavin (B2) 0.05 mg
Niacin (B3) 1.3 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.35 mg
Folate (B9) 26 µg
Vitamin B12 0.00 µg

Minerals

Calcium 18 mg
Iron 1.1 mg
Magnesium 30 mg
Phosphorus 71 mg
Potassium 550 mg
Sodium 14 mg
Zinc 0.4 mg
Copper 0.11 mg
Manganese 0.23 mg
Selenium 0.5 µg

Notable source of Potassium (28% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.