Nutrition for Russet Potato

Calories, Protein, Vitamins and More


image of russet potato source

Russet Potato Nutrition Summary

One russet potato (369 grams or 0.8 lb) contains 292 calories and 7.9 grams of protein. Russet potato consist of 79% water, 18% carbohydrates, 2% protein, and less than 1% of fat.

Russet potato is an excellent source of many nutrients, including dietary fiber, Vitamin C, calcium, iron, potassium and Vitamin B6. It also contains significant amounts of protein, magnesium, thiamin, niacin, phosphorus, choline, manganese, copper and zinc.

In one russet potato:

  • Calories: 292
  • Protein: 7.9 g
  • Sugar: 2.3 g
  • Dietary fiber: 4.8 g
  • Fat: 0.3 g, (Saturated: 0.1 g)
  • Sodium: 18.5 mg
There is no significant amounts of cholesterol in russet potato.

See the Russet Potato Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Potatoes, russet, flesh and skin, raw.

Calories in Russet Potato

Russet potato has 292 calories per russet potato or 79 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

89 percent of calories in russet potato are from carbohydrates and 11% of calories are from protein.

Calories from Carbs

The majority, or 89% of the calories in russet potato are from carbohydrates. The carbs in russet potato are mostly in the form of dietary fiber, sugar and starch (7%, 4% and 89%). 1 russet potato has 19% of daily values or 4.8 grams of dietary fiber.

  • Dietary fiber: 4.8 g
  • Sugar: 2.3 g
  • Starch: 58.5 g

Calories from Fat

Russet potato does not contain a significant amount of calories from fat (less than 1%). Russet potato is very low in total fat, with 0.3 grams per russet potato. It also is cholestrol free. Most of the fat in russet potato are healthier unsaturated fats:

  • Total fat: 0.3 g
  • Saturated fat: 0.1 g
  • Polyunsaturated fat: 0.2 g
There is no significant amounts of cholestrol or monounsaturated fat in russet potato.

Calories Similar to Russet Potato

Some other vegetables with similar calories to russet potato by weight:

Protein in Russet Potato

An excellent source of protein, a single russet potato contains 16% of recommended daily values or 7.9 grams of protein. However, the protein in russet potato is not complete, meaning it does not contain all 9 essential amino acids. Specifically, russet potato is low in tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine and histidine.

  • Protein: 7.9 g
There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in russet potato.

Protein Similar to Russet Potato

Some other vegetables with similar amounts of protein to russet potato by weight:

Vitamins and Minerals in Russet Potato

An good source of many nutrients, russet potato contains abundant amounts of Vitamin C, calcium, iron, potassium and Vitamin B6. In fact, a single russet potato contains 98% of recommended daily values or 1.3 mg of Vitamin B6. Also an excellent source of potassium, a single russet potato contains 67% of recommended daily values or 1538.7 mg of potassium.

Vitamins in russet potato (1 potato):
  • Thiamin: 0.3 mg
  • Riboflavin: 0.1 mg
  • Niacin: 3.8 mg
  • Vitamin b6: 1.3 mg
  • Vitamin c: 21 mg
  • Folate: 51.7 ug
  • Vitamin k: 6.6 ug
Minerals in russet potato (1 potato):
  • Calcium: 48 mg
  • Potassium: 1538.7 mg
  • Iron: 3.2 mg
  • Magnesium: 84.9 mg
  • Zinc: 1.1 mg
  • Selenium: 1.5 ug
  • Phosphorus: 203 mg
  • Copper: 0.4 mg
  • Manganese: 0.6 mg
  • Choline: 46.5 mg
There is no significant amounts of vitamin a, pantothenic acid, vitamin e or vitamin b12 in russet potato.

Similar to Russet Potato for Vitamin B6

Here are some other vegetables with similarly abundant amounts of Vitamin B6 to russet potato:

Russet Potato Nutrition Chart

Russet Potato:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Russet Potato in Cooking

Russet potato is in the top 10% of most popular ingredients for recipes. Most recipes call for 1.5 or 2 russet potatoes.

Friends and Relatives of Russet Potato

Foods commonly cooked with russet potato: Other similar relatives:


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