Boiled Riwai Nutrition Facts: Calories, Macros & Health Benefits
Summary: Boiled Riwai contains 87 calories, 1.9g protein, 20.1g carbs, and 0.1g fat per one medium potato (150g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — one medium potato (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 87 kcal | 4% |
| Protein | 1.9g | 4% |
| Carbohydrates | 20.1g | 7% |
| Total Fat | 0.10g | 0% |
| Fiber | 1.8g | 6% |
| Sugar | 0.90g | -- |
| Saturated Fat | 0.03g | 0% |
| Sodium | 4.0mg | 0% |
| Potassium | 12.8mg | 0% |
| Calcium | 20.0mg | 2% |
| Iron | 379.0mg | 2106% |
| Magnesium | 0.30mg | 0% |
| Zinc | 38.0mg | 345% |
| Vitamin C | 0.11mg | 0% |
| Vitamin A | 0.02mcg | 0% |
| Vitamin B6 | 1.4mg | 82% |
| Vitamin B12 | 0.27mcg | 11% |
| Folate | 8.0mcg | 2% |
| Vitamin E | 0.01mg | 0% |
Is Boiled Riwai Good for You?
Boiled Riwai provides 87 calories per one medium potato (150g) with 1.9g protein, 20.1g carbohydrates, and 0.1g fat. It is a source of iron (2106% dv), zinc (345% dv), vitamin b6 (82% dv).
Traditional Māori staple of simply boiled potatoes
Key Health Benefits of Boiled Riwai
- Iron (2106% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (345% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (82% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B12 (11% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Boiled Riwai Nutrition with Gram
Use Gram to log boiled riwai and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in boiled riwai?
Boiled Riwai contains 87 calories per one medium potato (150g).
How much protein is in boiled riwai?
Boiled Riwai provides 1.9g of protein per one medium potato (150g).
How many carbs are in boiled riwai?
Boiled Riwai has 20.1g of carbohydrates per one medium potato (150g).
Is boiled riwai good for tracking nutrition?
Yes. Boiled Riwai can be logged by calories, macros, and micronutrients in the Gram app.
How should I use boiled riwai in a meal plan?
Use Boiled Riwai as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track boiled riwai and thousands of other foods with the Gram app.