POTATOES; baked with skin
1 potato
71
220
5
0
0.1
0
0.1
0
51
20
115
2.7
844
16
0
0
0.22
0.07
3.3
26
.
POTATOES; baked flesh only
1 potato
75
145
3
0
0
0
0.1
0
34
8
78
0.5
610
8
0
0
0.16
0.03
2.2
20
.
POTATOES; boiled; peeled after
1 potato
77
120
3
0
0
0
0.1
0
27
7
60
0.4
515
5
0
0
0.14
0.03
2
18
.
POTATOES; bioled; peeled before
1 potato
77
115
2
0
0
0
0.1
0
27
11
54
0.4
443
7
0
0
0.13
0.03
1.8
10
.
POTATOES; french fried; oven
10 strips
53
110
2
4
2.1
1.8
0.3
0
17
5
43
0.7
229
16
0
0
0.06
0.02
1.2
5
.
POTATOES; french fried; fried
10 strips
38
160
2
8
2.5
1.6
3.8
0
20
10
47
0.4
366
108
0
0
0.09
0.01
1.6
5
.
POTATOES; au gratin; from mix
1 cup
79
230
6
10
6.3
2.9
0.3
12
31
203
233
0.8
537
1076
520
76
0.05
0.2
2.3
8
.
POTATOES; au gratin; home recipe
1 cup
74
325
12
19
11.6
5.3
0.7
56
28
292
277
1.6
970
1061
650
93
0.16
0.28
2.4
24
.
POTATOES; hashed brown; from frozen
1 cup
56
340
5
18
7
8
2.1
0
44
23
112
2.4
680
53
0
0
0.17
0.03
3.8
10
.
POTATOES; mashed; recipe; w/ milk
1 cup
78
160
4
1
0.7
0.3
0.1
4
37
55
101
0.6
628
636
40
12
0.18
0.08
2.3
14
..
POTATOES; mashed; recipe; milk+ margarine
1 cup
76
225
4
9
2.2
3.7
2.5
4
35
55
97
0.5
607
620
360
42
0.18
0.08
2.3
13
.
POTATOES; mashed; from dehydrated mix
1 cup
76
235
4
12
7.2
3.3
0.5
29
32
103
118
0.5
489
697
380
44
0.23
0.11
1.4
20
.
POTATO SALAD made with mayonaise
1 cup
76
360
7
21
3.6
6.2
9.3
170
28
48
130
1.6
635
1323
520
83
0.19
0.15
2.2
25
.
POTATOES; scalloped; from mix
1 cup
79
230
5
11
6.5
3
0.5
27
31
88
137
0.9
497
835
360
51
0.05
0.14
2.5
8
.
POTATOES; scalloped; home recipe
1 cup
81
210
7
9
5.5
2.5
0.4
29
26
140
154
1.4
926
821
330
47
0.17
0.23
2.6
26
.
POTATO CHIPS
10 chips
3
105
1
7
1.8
1.2
3.6
0
10
5
31
0.2
260
94
0
0
0.03
0
0.8
8
.
PUMPKIN; cooked from raw
1 cup
94
50
2
0
0.1
0
0
0
12
37
74
1.4
564
2
2650
265
0.08
0.19
1
12
.
PUMPKIN; canned
1 cup
90
85
3
1
0.4
0.1
0
0
20
64
86
3.4
505
12
54040
5404
0.06
0.13
0.9
10
.
RADISHES; raw
4 radish
95
5
0
0
0
0
0
0
1
4
3
0.1
42
4
0
0
0
0.01
0.1
4
.
SAUERKRAUT; canned
1 cup
93
45
2
0
0.1
0
0.1
0
10
71
47
3.5
401
1560
40
4
0.05
0.05
0.3
35
.
SEAWEED; kelp; raw
1 oz
82
10
0
0
0.1
0
0
0
3
48
12
0.8
25
66
30
3
0.01
0.04
0.1
0
.
SEAWEED; SPIRULINA; dried
1 oz
5
80
16
2
0.8
0.2
0.6
0
7
34
33
8.1
386
297
160
16
0.67
1.04
3.6
3
.
SPINACH; RAW
1 cup
92
10
2
0
0
0
0.1
0
2
54
27
1.5
307
43
3690
369
0.04
0.1
0.4
15
.
SPINACH; cooked from raw; drained
1 cup
91
40
5
0
0.1
0
0.2
0
7
245
101
6.4
839
126
14740
1474
0.17
0.42
0.9
18
.
SPINACH; cooked from frozen; drained
1 cup
90
55
6
0
0.1
0
0.2
0
10
277
91
2.9
566
163
14790
1479
0.11
0.32
0.8
23
.
SPINACH; canned; drained; w/ salt
1 cup
92
50
6
1
0.2
0
0.4
0
7
272
94
4.9
740
683
18780
1878
0.03
0.3
0.8
31
.
SPINACH; canned; drained; w/o salt
1 cup
92
50
6
1
0.2
0
0.4
0
7
272
94
4.9
740
58
18780
1878
0.03
0.3
0.8
31
.
SPINACH SOUFFLE
1 cup
74
220
11
18
7.1
6.8
3.1
184
3
230
231
1.3
201
763
3460
675
0.09
0.3
0.5
3
.
SQUASH; SUMMER; cooked; drained
1 cup
94
35
2
1
0.1
0
0.2
0
8
49
70
0.6
346
2
520
52
0.08
0.07
0.9
10
.
SQUASH; WINTER; baked
1 cup
89
80
2
1
0.3
0.1
0.5
0
18
29
41
0.7
896
2
7290
729
0.17
0.05
1.4
20
.
SWEETPOTATOES; baked; peeled
1 potato
73
115
2
0
0
0
0.1
0
28
32
63
0.5
397
11
24880
2488
0.08
0.14
0.7
28
.
SWEETPOTATOES; bioled w/o peel
1 potato
73
160
2
0
0.1
0
0.2
0
37
32
41
0.8
278
20
25750
2575
0.08
0.21
1
26
.
SWEETPOTATOES; candied
1 piece
67
145
1
3
1.4
0.7
0.2
8
29
27
27
1.2
198
74
4400
440
0.02
0.04
0.4
7
.
SWEETPOTATOES; canned; mashed
1 cup
74
260
5
1
0.1
0
0.2
0
59
77
133
3.4
536
191
38570
3857
0.07
0.23
2.4
13
.
SWEETPOTATOES; canned; vac pack
1 piece
76
35
1
0
0
0
0
0
8
9
20
0.4
125
21
3190
319
0.01
0.02
0.3
11
.

* From the USDA Nutrient Database for Standard Reference, Release 13 (Old Handbook 8)