Nutrition database

Root vegetables and tubers nutrition facts

Potatoes, sweet potatoes, carrots, beets, turnips, yams and other roots and tubers, raw and cooked. They include the starchiest foods in the vegetable aisle, and how they are cooked matters for the label.

Food	Serving	Calories	Protein	Carbs	Fat
Potato	1 potato medium	161	4.3 g	36.6 g	0.2 g
Sweet Potato	1 medium (2" dia, 5" long, raw)	103	2.3 g	23.6 g	0.2 g
Carrot	1 medium	25	0.6 g	5.8 g	0.1 g
Baby Carrots	1 NLEA serving	30	0.5 g	7 g	0.1 g
Beets	1 cup	58	2.2 g	13 g	0.2 g
Boiled Potato	1 medium (2-1/4" to 3-1/4" dia.)	144	2.9 g	33.4 g	0.2 g
Cooked Carrots	1/2 cup slices	27	0.6 g	6.4 g	0.1 g
French Fries	10 fries	120	2.1 g	19.4 g	4.2 g
Hash Browns	1 cup	413	4.7 g	54.8 g	19.5 g
Mashed Potatoes	1 cup	237	3.9 g	35.3 g	8.9 g
Potato Salad	1 cup	358	6.7 g	27.9 g	20.5 g
Radishes	1 cup slices	19	0.8 g	3.9 g	0.1 g
Raw Potato	1 Potato medium (2-1/4" to 3-1/4" dia)	164	4.4 g	37.3 g	0.2 g
Raw Sweet Potato	1 cup, cubes	114	2.1 g	26.8 g	0.1 g
Au Gratin Potatoes	1 cup	328	12.4 g	27.6 g	18.6 g
Boiled Sweet Potato	1 cup, mashed	249	4.5 g	58.1 g	0.5 g
Canned Beets	1 cup, diced	49	1.4 g	11.3 g	0.2 g
Canned Sweet Potatoes	1 cup	212	2.5 g	49.7 g	0.6 g
Cassava	1 cup	330	2.8 g	78.4 g	0.6 g
Cooked Beets	1/2 cup slices	37	1.4 g	8.5 g	0.2 g
Daikon	1 cup slices	21	0.7 g	4.8 g	0.1 g
Frozen French Fries	10 strip	131	2 g	22.1 g	4.1 g
Frozen Hash Browns	1/2 cup	86	2.2 g	18.6 g	0.7 g
Instant Mashed Potatoes	1 cup	204	3.7 g	22.8 g	10.8 g
Jicama	1 cup slices	46	0.9 g	10.6 g	0.1 g
Parsnips	1 cup slices	100	1.6 g	23.9 g	0.4 g
Pickled Beets	1 cup slices	148	1.8 g	37 g	0.2 g
Potato Pancakes	1 medium 3-1/4 in. x 3-5/8 in., 5/8 in. thick.	99	2.2 g	10.3 g	5.5 g
Potato Puffs	1 cup	246	2.7 g	34.9 g	11.6 g
Raw Russet Potato	1 Potato medium (2-1/4" to 3-1/4" dia)	168	4.6 g	38.5 g	0.2 g
Red Potato	1 potato medium (2-1/4" to 3-1/4" dia.)	151	4 g	33.9 g	0.3 g
Russet Potato	1 potato large (3" to 4-1/4" dia.)	284	7.9 g	64.1 g	0.4 g
Rutabaga	1 cup, cubes	52	1.5 g	12.1 g	0.2 g
Scalloped Potatoes	1 cup	216	7 g	26.4 g	9 g
Sweet Potato Fries	12 fries	93	1.1 g	18.1 g	4.5 g
Taro	1 cup, sliced	187	0.7 g	45.7 g	0.1 g
Turnips	1 cup, cubes	36	1.2 g	8.4 g	0.1 g
Water Chestnuts	1/2 cup slices	60	0.9 g	14.8 g	0.1 g
White Potato	1 potato medium (2-1/4" to 3-1/4" dia)	159	3.6 g	36.5 g	0.3 g
Yam	1 cup, cubes	158	2 g	37.4 g	0.2 g
Arrowhead	1 medium	12	0.6 g	2.4 g	<0.1 g
Arrowhead Boiled	1 medium	9	0.5 g	1.9 g	<0.1 g
Arrowhead Boiled with Salt	1 corm, medium	9	0.5 g	1.9 g	<0.1 g
Arrowroot Raw	1 cup, sliced	78	5.1 g	16.1 g	0.2 g
Au Gratin Potatoes Dry Mix	0.16 package (5.5 oz)	82	2.3 g	19.3 g	1 g
Au Gratin Potatoes Dry Mix Prepared	0.16 package (5.5 oz) yields	127	3.2 g	17.6 g	5.6 g
Au Gratin Potatoes Made with Margarine	1 cup	323	12.4 g	27.6 g	18.6 g
Baked Potato Flesh	1/2 cup	57	1.2 g	13.1 g	0.1 g
Baked Potato Flesh with Salt	1/2 cup	57	1.2 g	13.1 g	0.1 g
Baked Potato Skin with Salt	1 skin	115	2.5 g	26.7 g	0.1 g
Baked Potato with Salt	1 potato medium (2-1/4" to 3-1/4" dia)	161	4.3 g	36.6 g	0.2 g
Beets Boiled with Salt	1/2 cup slices	37	1.4 g	8.5 g	0.2 g
Beets Canned No Salt Added	1 cup	69	2 g	16.2 g	0.2 g
Beets Canned Solids and Liquids	1 cup	74	1.8 g	17.6 g	0.2 g
Burdock Root	1 cup (1" pieces)	85	1.8 g	20.5 g	0.2 g
Burdock Root Boiled	1 cup (1" pieces)	110	2.6 g	26.4 g	0.2 g
Burdock Root Boiled with Salt	1 cup (1" pieces)	110	2.6 g	26.4 g	0.2 g
Candied Sweet Potatoes	1 piece (2-1/2" x 2" dia)	172	0.9 g	33.7 g	3.7 g
Carrots Boiled with Salt	1/2 cup slices	27	0.6 g	6.4 g	0.1 g
Carrots Canned Drained	1 cup, sliced	37	0.9 g	8.1 g	0.3 g
Carrots Canned No Salt Added	1/2 cup slices	28	0.7 g	6.6 g	0.2 g
Carrots Canned No Salt Added Drained	1 cup, sliced	37	0.9 g	8.1 g	0.3 g
Carrots Canned Solids and Liquids	1/2 cup slices	28	0.7 g	6.6 g	0.2 g
Carrots Dehydrated	1 cup	252	6 g	58.9 g	1.1 g
Carrots Frozen	1/2 cup slices	23	0.5 g	5.1 g	0.3 g
Carrots Frozen Boiled	1 cup, sliced	54	0.8 g	11.3 g	1 g
Carrots Frozen Boiled with Salt	1 cup slices	54	0.8 g	11.3 g	1 g
Celery Root	1 cup	66	2.3 g	14.4 g	0.5 g
Celery Root Boiled	1 cup pieces	42	1.5 g	9.1 g	0.3 g
Celery Root Boiled with Salt	1 cup pieces	42	1.5 g	9.1 g	0.3 g
Chicory Root	1 root	43	0.8 g	10.5 g	0.1 g
Cottage-Cut Fries Frozen No Salt Added	10 strips	99	1.6 g	15.6 g	3.8 g
Cottage-Cut Fries Oven-Heated No Salt Added	10 strips	109	1.7 g	17 g	4.1 g
Cottage-Cut Fries Oven-Heated with Salt	10 strips	109	1.7 g	17 g	4.1 g
Crinkle or Regular Cut Fries Frozen	10 strip	120	1.9 g	19.6 g	4.1 g
Crinkle or Regular Cut Fries Oven-Heated	10 strip	111	1.7 g	19 g	3.5 g
Cross-Cut Fries Frozen	3 oz	159	2.3 g	19.5 g	8.5 g
Crosscut Sweet Potato Fries Frozen	3 oz	178	1.4 g	21.7 g	9.4 g
Daikon Boiled	1 cup, sliced	25	1 g	5 g	0.4 g
Daikon Boiled with Salt	1 cup slices	25	1 g	5 g	0.4 g
Daikon Dried	1 cup	314	9.2 g	73.5 g	0.8 g
Dehydrated Mashed Potato Flakes	1 cup	212	5 g	48.7 g	0.2 g
Dehydrated Mashed Potato Granules	1 cup	744	16.4 g	171 g	1.1 g
Dehydrated Mashed Potato Granules with Milk	1 cup	714	21.8 g	155.4 g	2.2 g
Extruded Fries Frozen	10 strips	169	1.8 g	19.6 g	9.7 g
Extruded Fries Oven-Heated	10 strips	167	1.8 g	19.8 g	9.4 g
French Fries Frozen No Salt Added	10 strips	96	1.5 g	16.1 g	3 g
French Fries Oven-Heated No Salt Added	10 strip	124	2 g	21.2 g	3.9 g
Harvard Beets Canned	1 cup slices	180	2.1 g	44.7 g	0.1 g
Hash Browns Frozen Pan-Fried in Canola Oil	1 cup prepared	329	4 g	42.8 g	17.4 g
Hash Browns with Butter Sauce Frozen	1 package (6 oz)	230	3.2 g	31.1 g	11.3 g
Hash Browns with Butter Sauce Prepared	100 g	178	2.5 g	24.1 g	8.8 g
Hawaii Mountain Yam	1/2 cup, cubes	46	0.9 g	11.1 g	0.1 g
Hawaii Mountain Yam Steamed	1 cup, cubes	119	2.5 g	29 g	0.1 g
Hawaii Mountain Yam Steamed with Salt	1 cup, cubes	119	2.5 g	29 g	0.1 g
Hawaiian Pickled Radishes	1 cup	42	1.7 g	7.8 g	0.5 g
Jicama Boiled	100 g	38	0.7 g	8.8 g	0.1 g
Jicama Boiled with Salt	100 g	36	0.7 g	8.2 g	0.1 g
Lotus Root	10 slices (2-1/2" dia)	60	2.1 g	14 g	0.1 g
Lotus Root Boiled	10 slices (2-1/2" dia)	59	1.4 g	14.3 g	0.1 g
Lotus Root Boiled with Salt	10 slices (2-1/2" dia)	59	1.4 g	14.3 g	0.1 g
Mashed Potato Flakes with Margarine	1 cup	237	4 g	31.5 g	11.8 g
Mashed Potato Granules with Butter	1 cup	227	4.3 g	30.2 g	10.4 g
Mashed Potato Granules with Margarine	1 cup	227	4.3 g	30.2 g	10.4 g
Mashed Potato Granules with Milk Prepared	1 cup	244	4.5 g	33.9 g	10.1 g
Mashed Potatoes Ready-to-Eat	1 cup	243	4.5 g	30.4 g	11.5 g
Mashed Potatoes with Milk and Margarine	1 cup	237	4.1 g	35.6 g	8.8 g
Mashed Potatoes with Whole Milk	1 cup	174	4 g	36.9 g	1.2 g
Microwaved Potato	1 potato (2-3/4" dia by 4-3/4" long)	212	4.9 g	49 g	0.2 g
Microwaved Potato Flesh	1/2 cup	78	1.6 g	18.2 g	0.1 g
Microwaved Potato Flesh with Salt	1/2 cup	78	1.6 g	18.2 g	0.1 g
Microwaved Potato Skin	1 skin	77	2.5 g	17.2 g	0.1 g
Microwaved Potato Skin with Salt	1 skin	77	2.5 g	17.2 g	0.1 g
Microwaved Potato with Salt	1 potato (2-1/3" x 4-3/4")	212	4.9 g	49 g	0.2 g
Parsnips Boiled	1/2 cup slices	55	1 g	13.3 g	0.2 g
Parsnips Boiled with Salt	1/2 cup slices	55	1 g	13.3 g	0.2 g
Poi	1 cup	269	0.9 g	65.4 g	0.3 g
Potato Boiled in Skin Flesh	1/2 cup	68	1.5 g	15.7 g	0.1 g
Potato Boiled in Skin Flesh with Salt	1/2 cup	68	1.5 g	15.7 g	0.1 g
Potato Boiled Peeled with Salt	1 medium (2-1/4" to 2-1/4" dia.)	144	2.9 g	33.4 g	0.2 g
Potato Puffs Frozen	1 cup	214	2.3 g	29.8 g	10.5 g
Potato Skin	1 skin	115	2.5 g	26.7 g	0.1 g
Potato Skin Boiled	1 skin	27	1 g	5.9 g	<0.1 g
Potato Skin Boiled with Salt	1 skin	27	1 g	5.8 g	<0.1 g
Potato Skin Raw	1 skin	22	1 g	4.7 g	<0.1 g
Potato Wedges Frozen	100 g	129	2.7 g	25.5 g	2.2 g
Potatoes Canned Drained	1 cup	108	2.5 g	24.5 g	0.4 g
Potatoes Canned Drained No Salt Added	1 cup	108	2.5 g	24.5 g	0.4 g
Potatoes Canned Solids and Liquids	1 cup, whole	132	3.6 g	29.7 g	0.3 g
Potatoes O'Brien Frozen	100 g	76	1.8 g	17.5 g	0.1 g
Potatoes O'Brien Frozen Prepared	100 g	204	2.2 g	21.9 g	13.2 g
Potatoes O'Brien Homemade	1 cup	157	4.6 g	30 g	2.5 g
Red Potato Raw	1 potato medium (2-1/4" to 3-1/4" dia)	149	4 g	33.9 g	0.3 g
Refrigerated Hash Browns	1 cup unprepared	134	2.8 g	30.5 g	0.1 g
Refrigerated Hash Browns Pan-Fried	1 cup prepared	315	4.2 g	44.2 g	13.4 g
Roasted Potatoes Frozen	3 oz	108	1.9 g	22.2 g	1.5 g
Rutabaga Boiled	1 cup, cubes	51	1.6 g	11.6 g	0.3 g
Rutabaga Boiled with Salt	1/2 cup, mashed	36	1.1 g	8.2 g	0.2 g
Salsify Boiled	1 cup, sliced	92	3.7 g	20.7 g	0.2 g
Salsify Boiled with Salt	1 cup slices	92	3.7 g	20.7 g	0.2 g
Salsify Raw	1 cup slices	109	4.4 g	24.7 g	0.3 g
Scalloped Potatoes Dry Mix	0.16 package (5.5 oz)	93	2 g	19.2 g	1.2 g
Scalloped Potatoes Dry Mix Prepared	1 cup (unprepared)	228	5.2 g	31.3 g	10.5 g
Scalloped Potatoes Made with Margarine	1 cup	216	7 g	26.4 g	9 g
Shoestring Fries Frozen	10 strip	49	0.6 g	7.7 g	1.9 g
Shoestring Fries Oven-Heated	10 strip	41	0.6 g	6.6 g	1.4 g
Steak Cut Fries Frozen No Salt Added	3 oz	114	2 g	20.7 g	2.9 g
Steak Fries Frozen	10 strip	199	3.4 g	36 g	5.2 g
Steak Fries Oven-Heated	10 strip	197	3.4 g	35.9 g	5 g
Sunchokes	1 cup slices	110	3 g	26.2 g	<0.1 g
Sweet Potato Baked with Salt	1 medium (2" dia, 5" long, raw)	103	2.3 g	23.6 g	0.2 g
Sweet Potato Boiled with Salt	1 medium	115	2.1 g	26.8 g	0.2 g
Sweet Potato Canned in Syrup with Liquid	1 cup	203	2.2 g	47.7 g	0.5 g
Sweet Potato Canned Mashed	1 cup	258	5 g	59.1 g	0.5 g
Sweet Potato Canned Vacuum Pack	1 cup, mashed	232	4.2 g	53.9 g	0.5 g
Sweet Potato Frozen	1 cup, cubes	169	3 g	39.1 g	0.3 g
Sweet Potato Frozen Baked	1 cup, cubes	176	3 g	41.2 g	0.2 g
Sweet Potato Frozen Baked with Salt	1 cup, cubes	176	3 g	41.2 g	0.2 g
Sweet Potato Puffs Frozen	3 oz	137	1.2 g	26.1 g	3 g
Taro Cooked with Salt	1 cup slices	187	0.7 g	45.7 g	0.1 g
Taro Raw	1 cup, sliced	116	1.6 g	27.5 g	0.2 g
Turnips Boiled	1 cup, cubes	34	1.1 g	7.9 g	0.1 g
Turnips Boiled with Salt	1 cup, cubes	34	1.1 g	7.9 g	0.1 g
Turnips Frozen	1/3 package, mashed (10 oz)	15	1 g	2.8 g	0.2 g
Turnips Frozen Boiled	1 cup	36	2.4 g	6.8 g	0.4 g
Turnips Frozen Boiled with Salt	1 cup	33	2.4 g	5.8 g	0.4 g
Wasabi Root Raw	1 cup, sliced	142	6.2 g	30.6 g	0.8 g
Water Chestnuts Canned	1/2 cup slices	35	0.6 g	8.6 g	<0.1 g
Wedge Cut Fries Frozen	3 oz	138	2.2 g	18.9 g	6.3 g
White Icicle Radishes Raw	1/2 cup slices	7	0.6 g	1.3 g	0.1 g
White Potato Raw	1 medium (2+-1/4" to 3-1/4" dia.)	147	3.6 g	33.5 g	0.2 g
Whole Potatoes Frozen Boiled	100 g	65	2 g	14.5 g	0.1 g
Whole Potatoes Frozen Boiled with Salt	100 g	63	2 g	13.9 g	0.1 g
Winged Bean Tuber Raw	100 g	148	11.6 g	28.1 g	0.9 g
Yam Cooked with Salt	1 cup, cubes	155	2 g	36.7 g	0.2 g
Yam Raw	1 cup, cubes	177	2.3 g	41.8 g	0.3 g
Yautia Raw	1 cup, sliced	132	2 g	31.9 g	0.5 g
Yellow-Fleshed Hash Browns Frozen	3 oz	69	1.7 g	15.3 g	0.1 g
Yellow-Fleshed Potato Fries Frozen	3 oz	138	2.1 g	21.3 g	5 g
Yellow-Fleshed Roasted Potatoes Frozen	3 oz	101	1.7 g	19.9 g	1.6 g

Per-100 g figures compare foods on equal weight. Per-serving figures in the table use each food's default USDA serving.

Root vegetables and tubers compared, per 100 g

Most protein per 100 g: Winged Bean Tuber Raw (11.6 g), Dehydrated Mashed Potato Granules with Milk (10.9 g), Au Gratin Potatoes Dry Mix (8.9 g).
Fewest calories per 100 g: White Icicle Radishes Raw (14), Radishes (16), Turnips Frozen (16).
Most fiber per 100 g: Daikon Dried (23.9 g), Carrots Dehydrated (23.6 g), Scalloped Potatoes Dry Mix (8.6 g).

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Root vegetables and tubers nutrition facts

Root vegetables and tubers compared, per 100 g

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