USDA reference food · Vegetables and Vegetable Products

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

1 potato of potatoes, microwaved, cooked in skin, flesh and skin, without salt (202 g) has 210 calories, 5g of protein, 0g of fat and 5g of fiber (USDA FoodData Central, SR Legacy, FDC 170094). It is one of 6 USDA descriptions of microwaved potatoes.

FoodData Central 170094, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 potato (202g)

AmountPortion

Amount per serving

Calories210

% Daily Value*

Total Fat 0g0%

Saturated Fat 0g0%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 15mg1%

Total Carbohydrate 49g18%

Dietary Fiber 5g17%

Total Sugars not declared

Includes Added Sugars not declared

Protein 5g10%

Vitamin D 0mcg0%

Calcium 20mg2%

Iron 2.5mg14%

Potassium 900mg19%

* The % Daily Value (DV) 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. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.

Protein per 100 g: 2.4g; more than 26% of 8,218 USDA reference foods
Calories per 100 g: 105; more than 29% of reference foods
Fiber per 100 g: 2.3g; more than 73% of reference foods

What a portion gives you

Fiber 5g17%

Protein 5g10%

Potassium 900mg19%

Calcium 20mg2%

Iron 2.5mg14%

Sodium 15mg1%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, SR Legacy (FDC 170094); FDA Daily Values, 21 CFR 101.9.

Also rich in

Copper0.7 mg in 1 potato (202 g), 75% of the Daily Value
Vitamin B60.7 mg in 1 potato (202 g), 41% of the Daily Value
Vitamin C31 mg in 1 potato (202 g), 34% of the Daily Value
Manganese0.6 mg in 1 potato (202 g), 26% of the Daily Value
Niacin3.5 mg in 1 potato (202 g), 22% of the Daily Value
Thiamin0.2 mg in 1 potato (202 g), 20% of the Daily Value
Phosphorus212 mg in 1 potato (202 g), 17% of the Daily Value
Magnesium55 mg in 1 potato (202 g), 13% of the Daily Value

Source: USDA FoodData Central (FDC 170094), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 90% carbohydrate, 1% fat and 9% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	105	29%
Protein	2.44 g	26%
Total fat	0.10 g	7%
Carbohydrate	24.2 g	73%
Fiber	2.30 g	73%
Sodium	8.00 mg	16%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 7,472 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (63)

The portion is 1 potato (202 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	4.93 g	2.44 g	10%
Total lipid (fat)	0.20 g	0.10 g	0%
Carbohydrate, by difference	49.0 g	24.2 g	18%
Ash	2.38 g	1.18 g
Energy	212 kcal	105 kcal
Water	146 g	72.0 g
Fiber, total dietary	4.65 g	2.30 g	17%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	0.053 g	0.026 g	0%
Fatty acids, total monounsaturated	0.0040 g	0.0020 g
Fatty acids, total polyunsaturated	0.087 g	0.043 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	22.2 mg	11.0 mg	2%
Iron, Fe	2.50 mg	1.24 mg	14%
Magnesium, Mg	54.5 mg	27.0 mg	13%
Phosphorus, P	212 mg	105 mg	17%
Potassium, K	903 mg	447 mg	19%
Sodium, Na	16.2 mg	8.00 mg	1%
Zinc, Zn	0.73 mg	0.36 mg	7%
Copper, Cu	0.67 mg	0.33 mg	75%
Manganese, Mn	0.59 mg	0.29 mg	26%
Selenium, Se	0.81 µg	0.40 µg	1%

Vitamins (14)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	0 µg	0 µg	0%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Vitamin C, total ascorbic acid	30.5 mg	15.1 mg	34%
Thiamin	0.24 mg	0.12 mg	20%
Riboflavin	0.065 mg	0.032 mg	5%
Niacin	3.46 mg	1.71 mg	22%
Pantothenic acid	0.92 mg	0.45 mg
Vitamin B-6	0.69 mg	0.34 mg	41%
Folate, total	24.2 µg	12.0 µg
Vitamin B-12	0 µg	0 µg	0%
Folic acid	0 µg	0 µg
Folate, food	24.2 µg	12.0 µg
Folate, DFE	24.2 µg	12.0 µg	6%

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.077 g	0.038 g
Threonine	0.18 g	0.089 g
Isoleucine	0.20 g	0.099 g
Leucine	0.30 g	0.15 g
Lysine	0.30 g	0.15 g
Methionine	0.079 g	0.039 g
Cystine	0.063 g	0.031 g
Phenylalanine	0.22 g	0.11 g
Tyrosine	0.18 g	0.091 g
Valine	0.28 g	0.14 g
Arginine	0.23 g	0.11 g
Histidine	0.11 g	0.054 g
Alanine	0.15 g	0.075 g
Aspartic acid	1.21 g	0.60 g
Glutamic acid	0.83 g	0.41 g
Glycine	0.15 g	0.073 g
Proline	0.18 g	0.088 g
Serine	0.21 g	0.11 g

Fatty acids (9)

Nutrient	Per portion	Per 100 g
SFA 10:0	0.0020 g	0.0010 g
SFA 12:0	0.0061 g	0.0030 g
SFA 14:0	0.0020 g	0.0010 g
SFA 16:0	0.032 g	0.016 g
SFA 18:0	0.0081 g	0.0040 g
MUFA 18:1	0.0020 g	0.0010 g
PUFA 18:2	0.065 g	0.032 g
PUFA 18:3	0.020 g	0.010 g
MUFA 16:1	0.0020 g	0.0010 g

Source: USDA FoodData Central, FDC 170094: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat microwaved potatoes

USDA lists 6 preparations of microwaved potatoes. The microwaved potatoes page puts them side by side, per 100 g and per portion.

Compare every microwaved potatoes preparation

Next questions

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Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov