1 serving (173 grams) contains 168 calories, 4.6 grams of protein, 0.2 grams of fat, and 37.0 grams of carbohydrates.
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Nutrition Information
Calories |
230.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 15.1 mg | 0% | |
| Total Carbohydrates | 50.7 g | 18% | |
| Dietary Fiber | 5.2 g | 18% | |
| Sugars | 2.6 g | ||
| protein | 6.3 g | 12% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 27.4 mg | 2% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 1289.0 mg | 27% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Baked russet potato
The russet potato, a starchy tuber native to the Andes and cultivated worldwide, is a staple in many cuisines, notably American, European, and South American. Baked russet potatoes are prepared by baking whole, unpeeled potatoes, typically yielding a fluffy texture inside with a crisp skin. Nutritionally, a medium-sized (173g) baked russet potato contains about 168 calories, 37g of carbohydrates, 4.5g of protein, and 3.8g of fiber. It is also a notable source of potassium (952mg, 20% of the recommended daily intake), vitamin C (14% of the recommended daily intake), and vitamin B6 (25% of the recommended daily intake). This nutrient profile makes it a valuable food for sustained energy and essential micronutrients.
Health Benefits
- Rich in potassium, baked russet potatoes support healthy blood pressure regulation and muscle function.
- The high vitamin C content helps boost immune function and aids in collagen production.
- High in dietary fiber, they promote digestive health and can support healthy blood sugar levels.
- The vitamin B6 aids in brain function and the production of neurotransmitters like serotonin and dopamine.
- As a low-fat and cholesterol-free option, they are heart-healthy when not loaded with high-fat toppings.
Dietary Considerations
Selection and Storage
Store russet potatoes in a cool, dry, dark place at 45-55°F to prevent sprouting and spoilage. Avoid refrigeration as it can alter their flavor and texture. Wash and scrub the skin before baking to remove any dirt.
Common Questions About Baked russet potato Nutrition
Is a baked Russet potato high in protein?
A baked Russet potato contains approximately 4 grams of protein per medium-sized potato (about 173 grams). While it is not considered a high-protein food, it does contribute a modest amount to your overall protein intake.
Can I eat a baked Russet potato on a keto diet?
A baked Russet potato is not suitable for a keto diet due to its high carbohydrate content. A medium baked Russet potato contains about 37 grams of carbs, which can easily exceed the daily carbohydrate limit for those following strict keto guidelines.
What are the health benefits of eating a baked Russet potato?
Baked Russet potatoes are a good source of dietary fiber, potassium, and vitamin C. They can support digestive health, help maintain healthy blood pressure, and contribute to your overall nutrient intake. However, they are high in starch, so portion control is important for those monitoring blood sugar levels.
What is the recommended serving size for a baked Russet potato?
A medium-sized baked Russet potato (about 173 grams) is typically considered one serving. This provides roughly 168 calories, making it a suitable portion for most meal plans without excessive calorie or carbohydrate intake.
How does a baked Russet potato compare to a sweet potato nutritionally?
Compared to a sweet potato, a baked Russet potato has slightly more calories and carbohydrates but less fiber and vitamin A. For example, a medium Russet potato contains about 168 calories and 37 grams of carbs, while a medium sweet potato has about 103 calories and 24 grams of carbs, along with higher beta-carotene levels for vitamin A.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
