1 serving (173 grams) contains 130 calories, 3.6 grams of protein, 0.2 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
178.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 13.7 mg | 0% | |
| Total Carbohydrates | 41.1 g | 14% | |
| Dietary Fiber | 3.0 g | 10% | |
| Sugars | 1.6 g | ||
| protein | 4.9 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 27.4 mg | 2% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 849.3 mg | 18% | |
* 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 Russel potatoes
Russet potatoes are a variety of starchy potatoes with a rich brown skin and white, fluffy interior. Originating in the United States, they are most commonly used in Western cuisine, especially for baking, frying, and mashing. Known for their versatility and hearty texture, they are often the go-to choice for dishes like French fries and baked potatoes. Nutritionally, a medium-sized baked Russet potato (about 173g) provides approximately 168 calories, 37g of carbohydrates, 4.5g of protein, and 3.8g of fiber. They are also a good source of potassium (952mg, 27% of the daily value), vitamin C (14% of the daily value), and vitamin B6 (20% of the daily value). These potatoes are naturally fat-free, cholesterol-free, and low in sodium, making them a popular choice for balanced diets.
Health Benefits
- High potassium content (952mg per medium potato) helps maintain healthy blood pressure and supports proper muscle and nerve function.
- Rich in dietary fiber (3.8g per medium potato), which aids in digestion and promotes gut health.
- Contains vitamin C (14% of daily value), which supports immune function and acts as an antioxidant to protect cells from damage.
- Provides vitamin B6 (20% of daily value), essential for brain development and neurotransmitter production.
- Natural carbohydrate source (37g per medium potato) offers sustained energy, making it a great pre- or post-workout food.
Dietary Considerations
Selection and Storage
Store Russet potatoes in a cool, dark, and well-ventilated area to prevent sprouting or spoilage. Avoid refrigeration, as it can alter the taste and texture by converting starch into sugar.
Common Questions About Russel potatoes Nutrition
Are Russet potatoes high in protein?
Russet potatoes are not particularly high in protein, as they contain about 4 grams of protein per medium-sized potato (around 170 grams). However, they do provide other essential nutrients like potassium and vitamin C.
Can I eat Russet potatoes on a keto diet?
Russet potatoes are not suitable for a keto diet due to their high carbohydrate content. A medium-sized Russet potato has about 37 grams of carbs, which is too high for the strict carb limits of a keto diet.
Are Russet potatoes healthy to eat regularly?
Russet potatoes can be part of a healthy diet when consumed in moderation. They are a good source of potassium, vitamin C, and fiber (around 4 grams in the skin), but their high glycemic index means they can cause blood sugar spikes if not paired with protein or fat.
What is the recommended serving size for Russet potatoes?
The recommended serving size for Russet potatoes is one medium-sized potato (about 170 grams), which contains approximately 168 calories, 37 grams of carbs, and 4 grams of protein. This is a standard portion that balances nutrition and calorie intake.
How do Russet potatoes compare to sweet potatoes nutritionally?
Russet potatoes are higher in calories and carbohydrates than sweet potatoes, but they provide more potassium per serving. Sweet potatoes offer more vitamin A (over 400% of the daily value in one serving) and have a slightly lower glycemic index, making them a better option for blood sugar control.
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.
