17 Fit Food calories Vegetables and mushrooms
Potatoes calories and nutrition facts
Per 100 g: 77 kcal — 2 g protein, 0.1 g fat and 17 g carbs.
Boiled, steamed or baked in its jacket, a plain potato stays under 100 kcal per 100 g – it’s the butter, cheese and gravy that change the picture. Roasting in oil lifts it to about 126 kcal, still well below chips. For a jacket potato, log the potato and each topping as separate entries.
- Source of fibre
- Fat-free
- Very low salt
- Source of vitamin C
- Protein 10%
- Fat 1%
- Carbs 88%
In everyday portions
- 1 piece ≈ 150 g 116 kcal
- Typical serving · 200 g 154 kcal
- 100 kcal is 130 g this much of it gives 100 kcal
- Energy density Low 0.77 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raw | 77 | 2 | 0.1 | 17 |
| Boiled | 86 | 1.7 | 0.1 | 20 |
| Baked | 93 | 2.5 | 0.13 | 18.9 |
| Roasted | 126 | 1.9 | 4.2 | 19.1 |
| Boiled in skins | 87 | 1.9 | 0.1 | 18.3 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Raw
Energy and macros
- Energy 77 kcal 4%
- Protein 2 g 4%
- Fat 0.1 g <1%
- Carbs including fibre 17 g 7%
- Fibre 2.1 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 10%
- Fat 1%
- Carbs 88%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.01 mg <1%
- Vitamin K 2 µg 3%
- Vitamin C 19.7 mg 25%
- Vitamin B1 (thiamin) 0.081 mg 7%
- Vitamin B2 (riboflavin) 0.032 mg 2%
- Vitamin B3 (niacin) 1.1 mg 7%
- Vitamin B5 (pantothenic acid) 0.295 mg 5%
- Vitamin B6 0.298 mg 21%
- Folate (B9) 15 µg 8%
- Vitamin B12 0 µg 0%
- Choline 12.1 mg
Minerals
- Potassium 425 mg 21%
- Calcium 12 mg 2%
- Phosphorus 57 mg 8%
- Magnesium 23 mg 6%
- Iron 0.81 mg 6%
- Zinc 0.3 mg 3%
- Copper 0.11 mg 11%
- Manganese 0.153 mg 8%
- Selenium 0.4 µg <1%
- Iodine 3.4 µg 2%
- Sodium 6 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of fibre
- Fat-free
- Very low salt
- Source of vitamin C
- Source of vitamin B6
- Source of potassium
Boiled
Energy and macros
- Energy 86 kcal 4%
- Protein 1.7 g 3%
- Fat 0.1 g <1%
- Carbs including fibre 20 g 8%
- Fibre 1.8 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 8%
- Fat 1%
- Carbs 91%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.01 mg <1%
- Vitamin K 2.2 µg 3%
- Vitamin C 7.4 mg 9%
- Vitamin B1 (thiamin) 0.098 mg 9%
- Vitamin B2 (riboflavin) 0.019 mg 1%
- Vitamin B3 (niacin) 1.3 mg 8%
- Vitamin B5 (pantothenic acid) 0.509 mg 8%
- Vitamin B6 0.269 mg 19%
- Folate (B9) 9 µg 4%
- Vitamin B12 0 µg 0%
- Choline 13.2 mg
Minerals
- Potassium 328 mg 16%
- Calcium 8 mg 1%
- Phosphorus 40 mg 6%
- Magnesium 20 mg 5%
- Iron 0.31 mg 2%
- Zinc 0.27 mg 3%
- Copper 0.167 mg 17%
- Manganese 0.14 mg 7%
- Selenium 0.3 µg <1%
- Iodine 4.3 µg 3%
- Sodium 5 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of fibre
- Fat-free
- Salt-free
- Source of vitamin B6
- Source of copper
- Source of potassium
Baked
Energy and macros
- Energy 93 kcal 5%
- Protein 2.5 g 5%
- Fat 0.13 g <1%
- Carbs available, without fibre 18.9 g 7%
- Fibre 2.2 g
- Salt 0.47 g 8%
Where the calories come from
- Protein 11%
- Fat 1%
- Carbs 81%
- Other 7%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 1 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 0.04 mg <1%
- Vitamin K 2 µg 3%
- Vitamin C 9.6 mg 12%
- Vitamin B1 (thiamin) 0.064 mg 6%
- Vitamin B2 (riboflavin) 0.048 mg 3%
- Vitamin B3 (niacin) 1.4 mg 9%
- Vitamin B5 (pantothenic acid) no data
- Vitamin B6 0.31 mg 22%
- Folate (B9) 28 µg 14%
- Vitamin B12 0 µg 0%
- Choline 14.7 mg
Minerals
- Potassium 533 mg 27%
- Calcium 15 mg 2%
- Phosphorus 70 mg 10%
- Magnesium 28 mg 7%
- Iron 1.1 mg 8%
- Zinc 0.36 mg 4%
- Copper 0.117 mg 12%
- Manganese no data
- Selenium 0.4 µg <1%
- Iodine no data
- Sodium 186 mg 8%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of fibre
- Fat-free
- Source of potassium
- Source of vitamin B6
Roasted
Energy and macros
- Energy 126 kcal 6%
- Protein 1.9 g 4%
- Fat 4.2 g 6%
- Carbs available, without fibre 19.1 g 7%
- Fibre 1.4 g
- Salt 0.41 g 7%
Where the calories come from
- Protein 6%
- Fat 31%
- Carbs 62%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 19 µg 2%
- Vitamin D 0 µg 0%
- Vitamin E 0.66 mg 6%
- Vitamin K 3.7 µg 5%
- Vitamin C 12.1 mg 15%
- Vitamin B1 (thiamin) 0.1 mg 9%
- Vitamin B2 (riboflavin) 0.02 mg 1%
- Vitamin B3 (niacin) 1.3 mg 8%
- Vitamin B5 (pantothenic acid) no data
- Vitamin B6 0.312 mg 22%
- Folate (B9) 9 µg 4%
- Vitamin B12 0 µg 0%
- Choline 14.1 mg
Minerals
- Potassium 372 mg 19%
- Calcium 5 mg <1%
- Phosphorus 48 mg 7%
- Magnesium 24 mg 6%
- Iron 0.34 mg 2%
- Zinc 0.28 mg 3%
- Copper 0.204 mg 20%
- Manganese no data
- Selenium 0.3 µg <1%
- Iodine no data
- Sodium 166 mg 7%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of vitamin B6
- Source of copper
- Source of potassium
- Source of vitamin C
Boiled in skins
Energy and macros
- Energy 87 kcal 4%
- Protein 1.9 g 4%
- Fat 0.1 g <1%
- Carbs available, without fibre 18.3 g 7%
- Fibre 1.8 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 9%
- Fat 1%
- Carbs 84%
- Other 6%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.01 mg <1%
- Vitamin K 2.2 µg 3%
- Vitamin C 13 mg 16%
- Vitamin B1 (thiamin) 0.106 mg 10%
- Vitamin B2 (riboflavin) 0.02 mg 1%
- Vitamin B3 (niacin) 1.4 mg 9%
- Vitamin B5 (pantothenic acid) 0.52 mg 9%
- Vitamin B6 0.299 mg 21%
- Folate (B9) 10 µg 5%
- Vitamin B12 0 µg 0%
- Choline 13.5 mg
Minerals
- Potassium 379 mg 19%
- Calcium 5 mg <1%
- Phosphorus 44 mg 6%
- Magnesium 22 mg 6%
- Iron 0.31 mg 2%
- Zinc 0.3 mg 3%
- Copper 0.188 mg 19%
- Manganese 0.138 mg 7%
- Selenium 0.3 µg <1%
- Iodine no data
- Sodium 4 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of fibre
- Fat-free
- Salt-free
- Source of vitamin B6
- Source of potassium
- Source of copper
- Source of vitamin C
Vegetables and mushrooms
Among vegetables and mushrooms
The category in the 17 Fit catalog: 263 foods. Compared per 100 g.
- 79% More calories than 79% of vegetables and mushrooms.
- 92% More vitamin B6 than 92% of vegetables and mushrooms.
- 79% More potassium than 79% of vegetables and mushrooms.
Similar in composition
The foods with the nearest calories and macros.
- Sweet potato 86 kcal
- Sweetcorn 86 kcal
- Leeks 61 kcal
- Mashed potatoes 106 kcal
- Peas 81 kcal
- Onions 40 kcal
17 Fit
Count calories without scales or tables
Snap your plate or just say what you ate — 17 Fit recognises the dishes, estimates the grams and counts the calories, macros, vitamins and minerals.
- Photo, voice or a search among 2,557 foods and dishes
- A plan that adjusts to your weight every week
- Free food diary, no sign-up and no ads
Where these numbers come from
Calories and macros: 17 Fit’s reference values, the same as in the app.
Vitamins and minerals: USDA FoodData Central (SR Legacy, USA).
Carbs are given including fibre.