Potatoes, microwaved, cooked in skin, flesh, without salt

Plant foods · Vegetables · All vegetables

g
Macronutrients 52 / 100 How is this scored?

Composition

Energy

Protein 2.1 g · 8 kcal/100g
Fat 0.1 g · 1 kcal/100g
Carbs 23.3 g · 93 kcal/100g
Fiber 1.6 g
Water 74 g
Total energy 100 kcal

Energy is predominantly from carbs (91%); EFSA recommends 45–60% for a balanced diet

Fat quality 62 / 100 How is this scored?
Total fat
0.1g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.0g
Omega-6
0.03g

Saturated fat is 0.2% of energy, within the WHO limit of 10%.

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

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 41 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 15.1 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.13 mg
Riboflavin (B2) 0.03 mg
Niacin (B3) 1.6 mg
Pantothenic (B5) 0.6 mg
Vitamin B6 0.32 mg
Folate (B9) 12 µg
Vitamin B12 0.00 µg

Minerals

Calcium 5 mg
Iron 0.4 mg
Magnesium 25 mg
Phosphorus 109 mg
Potassium 411 mg
Sodium 7 mg
Zinc 0.3 mg
Copper 0.24 mg
Manganese 0.17 mg
Selenium 0.4 µg

Notable source of Copper (24% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.