Potato, unpeeled
BLS 4.0 food: Potatoe unpeeled, raw (Kartoffel ungeschält, roh), code K120100 · cross-reference USDA FDC #170026
Per portion (200 g)
172 kcalenergy
4.1 gprotein
2.8 gfibre
0.2 gfat
36.9 gcarbohydrate
Verified benefits — authorised EU health claims
Potato, unpeeled meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Vitamin C contributes to normal collagen formation for the normal function of blood vessels.
✓ 18.8 mg per 100 g = 23 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of bones.
✓ 18.8 mg per 100 g = 23 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of cartilage.
✓ 18.8 mg per 100 g = 23 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of gums.
✓ 18.8 mg per 100 g = 23 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of skin.
✓ 18.8 mg per 100 g = 23 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal energy-yielding metabolism.
✓ 18.8 mg per 100 g = 23 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 7 more authorised claims
Vitamin C contributes to normal psychological function.
✓ 18.8 mg per 100 g = 23 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to the normal function of the immune system.
✓ 18.8 mg per 100 g = 23 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to the protection of cells from oxidative stress.
✓ 18.8 mg per 100 g = 23 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to the reduction of tiredness and fatigue.
✓ 18.8 mg per 100 g = 23 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C increases iron absorption.
✓ 18.8 mg per 100 g = 23 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to the maintenance of normal blood pressure.
✓ 463 mg per 100 g = 23 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to normal muscle function.
✓ 463 mg per 100 g = 23 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium and saturated fat — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.” “Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.”
Goals this food supports
💪 Build & keep muscle🩺 Healthy blood pressure❤️ Heart health🩸 Blood flow & blood vessels💞 Sexual health & fertility🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🦵 Joints & cartilage🛡️ Immune system✨ Healthy skin🩸 Healthy blood & iron🌱 Long life & healthy ageing
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 200 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 86 kcal | 172 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 2 g | 4.1 g | BLS PROT625 · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| Fat | 0.1 g | 0.2 g | BLS FAT · Übernommener Wert | |
| Carbohydrate (available) | 18.5 g | 36.9 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 1.5 g | 2.9 g | BLS SUGAR · Calculated by formula | |
| starch | 17 g | 34 g | BLS STARCH · Übernommener Wert | |
| Dietary fibre | 1.4 g | 2.8 g | BLS FIBT · Übernommener Wert | |
| fibreSoluble | 0.12 g | 0.24 g | BLS FIBSOL · Musterberechnung | |
| Water | 82.8 g | 166 g | BLS WATER · Scientific literaturereferenceSanchez-Castillo, C. P., et al.; The Mineral Content of Mexican Fruits and Vegetables.; Journal of Food Composition and Analysis; 1998; 11; 4 | |
| Salt | 0.02 g | 0.04 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 200 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 0.03 g | 0.07 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 0.02 g | 0.03 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 0.01 g | 0.03 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.0 g | 0.01 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.0 g | 0.01 g | BLS F18:3CN3 · Musterberechnung | |
| EPA | 0 mg | 0 mg | BLS F20:5CN3 · Logische Null | |
| DHA | 0 mg | 0 mg | BLS F22:6CN3 · Logische Null | |
| EPA + DHA (long-chain omega-3) | 0 mg | 0 mg | BLS | |
| omega6 | 0.01 g | 0.02 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 0.01 g | 0.02 g | BLS F18:2CN6 · Musterberechnung | |
| Oleic acid | 0.01 g | 0.03 g | BLS F18:1CN9 · Musterberechnung | |
| Cholesterol | 0 mg | 0 mg | BLS CHORL · Logische Null |
Vitamins
| Nutrient | per 100 g | per 200 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 1 µg | 2 µg | 0 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 0.07 mg | 0.14 mg | 1 % | BLS VITE · Übernommener Wert |
| Vitamin K | 1.4 µg | 2.8 µg | 2 % | BLS VITK · Calculated by formula |
| Vitamin C | 18.8 mg | 37.5 mg | 23 % | BLS VITC · Übernommener Wert |
| Thiamin (vitamin B1) | 0.08 mg | 0.16 mg | 7 % | BLS THIA · Übernommener Wert |
| Riboflavin (vitamin B2) | 0.01 mg | 0.01 mg | 0 % | BLS RIBF · Übernommener Wert |
| Niacin (vitamin B3) | 0.65 mg | 1.3 mg | 4 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.44 mg | 0.88 mg | 7 % | BLS PANTAC · Übernommener Wert |
| Vitamin B6 | 0.16 mg | 0.33 mg | 12 % | BLS VITB6 · Übernommener Wert |
| Biotin | 0.3 µg | 0.6 µg | 1 % | BLS BIOT · Übernommener Wert |
| Folate | 14 µg | 28 µg | 7 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 0 µg | 0 µg | 0 % | BLS VITB12 · Logische Null |
| Choline | 12.1 mg | 24.2 mg | USDA FDC 170026 |
Minerals & trace elements
| Nutrient | per 100 g | per 200 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 10 mg | 20 mg | BLS NA · Scientific literaturereferenceSanchez-Castillo, C. P., et al.; The Mineral Content of Mexican Fruits and Vegetables.; Journal of Food Composition and Analysis; 1998; 11; 4 | |
| Potassium | 463 mg | 926 mg | 23 % | BLS K · Scientific literaturereferenceSanchez-Castillo, C. P., et al.; The Mineral Content of Mexican Fruits and Vegetables.; Journal of Food Composition and Analysis; 1998; 11; 4 |
| Calcium | 4 mg | 8 mg | 1 % | BLS CA · Scientific literaturereferenceSanchez-Castillo, C. P., et al.; The Mineral Content of Mexican Fruits and Vegetables.; Journal of Food Composition and Analysis; 1998; 11; 4 |
| Magnesium | 18 mg | 36 mg | 5 % | BLS MG · Scientific literaturereferenceSanchez-Castillo, C. P., et al.; The Mineral Content of Mexican Fruits and Vegetables.; Journal of Food Composition and Analysis; 1998; 11; 4 |
| Phosphorus | 31.3 mg | 62.6 mg | 4 % | BLS P · Übernommener Wert |
| Iron | 0.55 mg | 1.1 mg | 4 % | BLS FE · Scientific literaturereferenceSanchez-Castillo, C. P., et al.; The Mineral Content of Mexican Fruits and Vegetables.; Journal of Food Composition and Analysis; 1998; 11; 4 |
| Zinc | 0.2 mg | 0.4 mg | 2 % | BLS ZN · Scientific literaturereferenceSanchez-Castillo, C. P., et al.; The Mineral Content of Mexican Fruits and Vegetables.; Journal of Food Composition and Analysis; 1998; 11; 4 |
| Iodine | 3.4 µg | 6.8 µg | 2 % | BLS ID · Übernommener Wert |
| Selenium | 0.4 µg | 0.8 µg | 1 % | USDA FDC 170026 |
| Copper | 0.1 mg | 0.2 mg | 10 % | BLS CU · Übernommener Wert |
| Manganese | 0.11 mg | 0.21 mg | 5 % | BLS MN · Übernommener Wert |
| fluoride | 0.01 mg | 0.02 mg | BLS FD · Übernommener Wert |
Essential amino acids
| Nutrient | per 100 g | per 200 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.04 g | 0.07 g | BLS HIS · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| Isoleucine | 0.07 g | 0.13 g | BLS ILE · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| Leucine | 0.1 g | 0.2 g | BLS LEU · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| Lysine | 0.11 g | 0.21 g | BLS LYS · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| Methionine | 0.03 g | 0.06 g | BLS MET · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| Phenylalanine | 0.08 g | 0.16 g | BLS PHE · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| Threonine | 0.07 g | 0.13 g | BLS THR · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| Tryptophan | 0.02 g | 0.04 g | BLS TRP · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| Valine | 0.1 g | 0.21 g | BLS VAL · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Vitamin C — fact sheet for health professionals — NIH Office of Dietary Supplements
- Potassium — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.