Food · Vegetables and Vegetable Products
Microwaved potatoes nutrition facts
A typical portion of microwaved potatoes (1 skin; 58 g, skin) has 80 calories and 3g of protein (USDA FoodData Central). USDA lists 6 descriptions of it: per 100 g they range from 100 calories (cooked in skin, flesh, without salt) to 132 (cooked in skin, skin, without salt).
Nutrition Facts
* 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 for Potatoes, microwaved, cooked in skin, skin, without salt, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 4.4g
- more than 37% of 8,218 USDA reference foods
- Calories per 100 g
- 132
- more than 37% of reference foods
- Sodium per 100 g
- 16mg
- more than 21% of reference foods
1 skin weighs 58 g in USDA's record for Potatoes, microwaved, cooked in skin, skin, without salt (FDC 170035).
Where the calories come from: 87% carbohydrate, 1% fat and 13% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Copper0.5 mg in 1 skin (58 g), 57% of the Daily Value
- Manganese0.6 mg in 1 skin (58 g), 25% of the Daily Value
- Vitamin B60.3 mg in 1 skin (58 g), 17% of the Daily Value
Source: USDA FoodData Central (FDC 170035), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of microwaved potatoes USDA describes
Skin has the most calories per 100 g (132); the fewest: Cooked in skin, flesh, without… (100)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Potatoes, microwaved, cooked in skin, skin, without salt | 132 | 4.4 g | 0.1 g | 16 mg |
| Potatoes, microwaved, cooked, in skin, skin with salt | 132 | 4.4 g | 0.1 g | 252 mg |
| Potatoes, microwaved, cooked in skin, flesh and skin, without salt | 105 | 2.4 g | 0.1 g | 8 mg |
| Potatoes, microwaved, cooked, in skin, flesh and skin, with salt | 105 | 2.4 g | 0.1 g | 244 mg |
| Potatoes, microwaved, cooked in skin, flesh, without salt | 100 | 2.1 g | 0.1 g | 7 mg |
| Potatoes, microwaved, cooked in skin, flesh, with salt | 100 | 2.1 g | 0.1 g | 243 mg |
Every nutrient in this record (45)
The portion is 1 skin (58 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 2.55 g | 4.39 g | 5% |
| Total lipid (fat) | 0.058 g | 0.10 g | 0% |
| Carbohydrate, by difference | 17.2 g | 29.6 g | 6% |
| Ash | 1.38 g | 2.38 g | |
| Energy | 76.6 kcal | 132 kcal | |
| Water | 36.8 g | 63.5 g | |
| Fiber, total dietary | 3.19 g | 5.50 g | 11% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.015 g | 0.026 g | 0% |
| Fatty acids, total monounsaturated | 0.0012 g | 0.0020 g | |
| Fatty acids, total polyunsaturated | 0.025 g | 0.043 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 26.7 mg | 46.0 mg | 2% |
| Iron, Fe | 3.45 mg | 5.94 mg | 19% |
| Magnesium, Mg | 21.5 mg | 37.0 mg | 5% |
| Phosphorus, P | 47.6 mg | 82.0 mg | 4% |
| Potassium, K | 377 mg | 650 mg | 8% |
| Sodium, Na | 9.28 mg | 16.0 mg | 0% |
| Zinc, Zn | 0.30 mg | 0.51 mg | 3% |
| Copper, Cu | 0.51 mg | 0.88 mg | 57% |
| Manganese, Mn | 0.57 mg | 0.98 mg | 25% |
| Selenium, Se | 0.29 µg | 0.50 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 | 8.87 mg | 15.3 mg | 10% |
| Thiamin | 0.041 mg | 0.071 mg | 3% |
| Riboflavin | 0.043 mg | 0.075 mg | 3% |
| Niacin | 1.29 mg | 2.22 mg | 8% |
| Pantothenic acid | 0.34 mg | 0.59 mg | |
| Vitamin B-6 | 0.29 mg | 0.49 mg | 17% |
| Folate, total | 9.86 µg | 17.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 9.86 µg | 17.0 µg | |
| Folate, DFE | 9.86 µg | 17.0 µg | 2% |
Fatty acids (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 10:0 | 0.00058 g | 0.0010 g | |
| SFA 12:0 | 0.0017 g | 0.0030 g | |
| SFA 14:0 | 0.00058 g | 0.0010 g | |
| SFA 16:0 | 0.0093 g | 0.016 g | |
| SFA 18:0 | 0.0023 g | 0.0040 g | |
| MUFA 18:1 | 0.00058 g | 0.0010 g | |
| PUFA 18:2 | 0.019 g | 0.032 g | |
| PUFA 18:3 | 0.0058 g | 0.010 g | |
| MUFA 16:1 | 0.00058 g | 0.0010 g |
Source: USDA FoodData Central, FDC 170035: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in microwaved potatoes?
80 in 1 skin (58 g) of skin; 100 to 132 per 100 g across USDA's descriptions.
How much protein is in microwaved potatoes?
3g in 1 skin; 4.4 g per 100 g.
How much sodium is in microwaved potatoes?
10mg in 1 skin; 16 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov