Nutritional information

Potatoes are nutrient dense, bursting with vitamins and minerals and provide a great base for a balanced diet.

They are an important dietary staple in countries all over the world. They are 99.9% fat free and are a great source of fibre when served with their skins on. They are high in starch so will keep you feeling full for longer. Potatoes are an important source of vitamin C. They also contain B group vitamins, potassium, iron, magnesium, and phytonutrients all of which make potatoes a great choice as part of a healthy diet. Yellow flesh and red-skinned potatoes are also high in antioxidant levels. Not only are potatoes easy to cook but they are good for you!

Potatoes are not fattening, however some cooking and preparation methods are. Look how cooking methods can alter this level.

For example, per 100g:

  • A boiled potato has 0.2g of fat
  • A baked potato in the jacket has 0.3g fat
  • Roasted potatoes have 5g fat
  • Oven baked chips have 6g fat
  • A potato baked in the jacket with added sour cream has 7g fat
  • Deep fried chips have 10 – 14g fat
  • Potato crisps have 34g fat

Nutrition chart

Boiled, based on Rua potatoes. Serving size: 1 potato - 135g

per serving
% Daily
intake per
per 100g
Energy (kJ/Cal) 494/118 6% 366/88
Protein (g) 2.8 6% 2.1
Fat, total (g) 0.3 0.4% 0.2
- saturated (g) trace 0% trace
Carbohydrate (g) 24.6 8% 18.2
- sugars (g) 0.3 0.3% 0.2
Dietary fibre (g) 2.6 9% 1.9 Contains dietary fibre
Sodium (mg) 5 0.2% 4
Vitamin C (mg) 12.2 30% RDI* 9.0 A good source of vitamin C
Niacin (mg) 1.4 14% RDI* 1.0 A source of niacin
Potassium (mg) 446 330 Contains postassium

Percentage Daily Intakes are based on an average adult diet of 8700 kJ. Your daily Intakes may be higher or lower depending on your energy needs. *Recommended Dietary Intake (Average Adult) Source: The Concise New Zealand Food Composition Tables, 10th Edition, Plant & Food Research - 2014

  • Just one medium Potato (175g) contains over 50% of our daily recommended intake for Vitamin C!
  • Potatoes are the largest and most affordable source of potassium in the produce department.
  • Potatoes are suitable for Vegans and Vegetarians – providing a nutritious and delicious base to any meal
  • Nutrients are found both on the skin and in the flesh of potatoes, so for best results keep the skin on!