What is the hidden potential of russet potato nutrition facts? In the vast world of vegetables, one versatile tuber regains supreme with its nutritional benefits. It’s none other than the legendary russet potato, a vegetable with zero haters.

Its versatility has a special place in people’s hearts and their dishes. It is vegans’ favorite food because of its fantastic taste and versatility, like boiled russet potatoes and chips.

You can cook plenty of dishes with these russet potatoes. You can add it to different dishes like pastries, salads, etc.

The plus point is that it’s a food that lets you experiment with it because it tastes good regardless of how you prepare it.

Are you one of those who can’t say no to russet potatoes? If yes, it’s great, has excellent taste, and keeps you full for longer.

But have you wondered what is russet potato nutrition’s value and benefits are? If yes, keep reading this article; here, we will explain how russet potatoes are the most nutritious tubers and what is russet potato nutrition value.

It continues; we will also tell you how to incorporate russet potatoes into the diet.

Russet Potato Nutrition Chart:

According to Reports 369, gram russet potatoes have the following nutrients:

  • Calories: 292 kcal
  • Carbohydrates: 67 grams
  • Dietary fiber: 4.8 grams
  • Sugar: 2.3 grams
  • Total fat: 0.3 gram
  • Protein: 7.9 grams
  • Sodium: 18 milligrams
  • Vitamin A: 1.1UG
  • Vitamin C: 21 milligrams
  • Calcium: 48 milligrams
  • Iron: 3.2 milligrams
  • Magnesium: 85 milligrams
  • Potassium: 1539 milligrams
  • Thiamine: 0.3 milligram
  • Riboflavin: 0.12 milligram
  • Niacin: 3.5 milligrams
  • Vitamin B6: 1.3 miligram
  • Pantothenic Acid: 1.1 milligram
  • Folate: 52 UG
  • Phosphorus:  203 milligrams
  • Selenium: 1.5 UG
  • Zinc: 1.1 milligram
  • Choline: 46 milligrams
  • Copper: 0.38 milligram

Russet Potatoes- A Nutritional Powerhouse

Russet potatoes are loved for their versatility, taste, and their dietary advantages. But russet potatoes nutrition-dense vegetable that contains the following nutrients

1. Vitamin C

Most people take citrus fruits for vitamin C, but it has been proved that russet potatoes contain more vitamin C. One medium-sized potato has 42 mg of vitamin C, which makes 72 percent of the daily recommended value.

Vitamin C is a water-soluble vitamin. It helps in the formation of blood vessels, collagen, cartilage and muscle.

It is needed for proper healing of the body. Sometimes it acts as a free radical to protect the body from free radicals.

2. Vitamin B6

Vitamin B6 is a vitamin needed for different functions in the body. It is needed for the proper development of the brain. It boosts the immune response of the body

One medium russet potato contains 0.2mg of vitamin B6, which makes 10 percent of the daily recommended value.

3. Carbs

Potatoes have a significant proportion of carbs. It is mostly in the form of starch. It is 60-80 percent of the dry weight. Simple sugars like sucrose, glucose, and fructose are found in small amounts.

Unfortunately, these potatoes have high sugar content, so it’s unsuitable for diabetic people. Some potatoes have a medium glycemic index. It varies with type and cooking style.

If you cool down the potatoes after cooking, it can lessen their effect on blood sugar.

4. Fiber

The potatoes don’t contain much fiber content, but they can provide good fiber content to those who regularly add potatoes to their diet.

Russet Potatoes skin is packed with fiber. Dried skin is probably 52 percent fiber.

Potato fibers are insoluble, potatoes also contain resistant starch, a fiber that promotes healthy bacteria in our gut and improves our digestion. Fiber is needed for digestion, blood sugar control, management of weight, cardiovascular health, etc

Resistant starch also keeps your blood sugar within range. It is seen that cool potatoes contain more resistant starch.

5. Protein

Russet potatoes contain protein, almost 1-2 percent. It makes 8-9 percent only of the dry weight.

It has less protein than other foods like wheat, rice, etc. But the quality of protein is high. The main protein present in russet potatoes is Patatin. This can lead to allergic reactions in some people.

6. Potassium

Potassium is mandatory for the proper functioning of muscles. It is present in potatoes in great amounts.

According to a study, 100g of russet potatoes has 535 mg of potassium. This is about 11 percent of the daily value recommended for us.

7. Iron

The russet potato has sufficient iron. 100 grams of russet potatoes have 1.1 mg of iron, which is equal to 10 percent of the daily value. Iron aid in transferring oxygen to all parts of the body.

Other Plant Compounds:

The russet potatoes also contain other plant compounds, such as:

1. Chlorogenic acid

This is the main form of polyphenols present in potatoes

Potatoes contain bioactive plant compounds. These compounds are considered suitable for the skin. They are enriched with polyphenols which is an antioxidant

2. Catechin

Russet potatoes have catechin in tremendous amounts. This is almost 1/3 of the total polyphenol content.

3. Lutein

Russet Potatoes having yellow flesh are packed with lutein. This lutein is so beneficial for eye health.

4. Glycoalkaloids

This is a toxic substance but is a good insecticide. This is produced by potatoes

Health Benefits Of Russet Potato:

Here are 5 benefits of eating russet potatoes in a healthy way.

1. Reduce the risk of heart health & hypertension

Hypertension is a medical condition in which there is a rise in blood pressure. Hypertension can lead to other cardiovascular problems.

Russet Potatoes have minerals and other plant compounds which help in lowering blood pressure.

According to many types of research, high potassium intake can help you in getting rid of high blood pressure and other cardiovascular problems.

Sodium increases blood pressure, while potassium controls blood pressure in the opposite direction. A rich amount of potassium is present in russet potatoes.

Potassium is also needed for muscle and nerve functioning. Potatoes, along with skin, provide various dietary fiber. Kukoamine is also good for lowering the high blood press

2. Keeps you full and lose weight

Potatoes are filling. It means after eating russet potatoes; you feel full for a longer time as compared to other carb-rich foods.

A survey on 40 common foods was done, and it showed that potatoes are the most filling substance.

It was also shown that eating boiled potatoes and pork steak was good because it has less calorie intake than rice or pasta.

Potatoes are helpful in weight management as they lead to less calorie intake.

3. Supports the immune system

The presence of vitamin C in russet potatoes helps to boost immunity. Vitamin C boosts immunity, regulates blood clotting, and strengthens connective tissue and blood vessel walls.

Vitamin C is not stored in the body, so it must be taken in food. One baked potato contains 19 percent of DV of vitamin C.

4. Prevents oxidative stress.

Potatoes contain antioxidants like phytonutrients, vitamin C, carotenoids, and polyphenols. These compounds cause the regeneration of cells damaged due to oxidative stress. Thus it prevents various diseases

5. Bowel syndrome

Russet potatoes contain less amount of fermentable polysaccharides and short-chain carbs, which cause bloating and nausea.

People suffering from irritable bowel syndrome and Crohn’s disease should consume a low FODMAP diet to eliminate bloating and digestive problems.

How To Use Russet Potatoes In Your Diet?

The russet potatoes are easy to add to any diet plan; you can cook, bake, and boil them.

Here we are providing you with easy recipes that you can make at home!

Roasted Russet Potatoes

Roasted russet potatoes are easy to make. It will take a few minutes. Roasted russet potatoes are low in calories. This dish has 230 calories, total fat 7g,  carbohydrates 37 g, cholesterol 0 g, sodium 120 mg, protein 5 g, sodium 120 mg.

  • 5 medium-sized russet potatoes
  • Three tablespoon olive oil
  • Salt
  • 2 tablespoons fresh rosemary
  • 2 tablespoons of fresh parsley
  • First of all, preheat your oven to 425℉.
  • Next, wash potatoes and cut each potato into six pieces, then put them into a bowl.
  • Add the oil and rosemary to the potatoes, and mix them well.
  • Place parchment paper on a baking sheet, then place the russet potatoes on the baking sheet.
  • Put it into the oven, and roast it for 20 to 25 minutes.
  • After 20 minutes, turn off the oven, let them cool down, sprinkle with some parsley, and these are  ready to eat!

Also try these russet potato recipes:

Crispy Potato Wedges

Potato Stacks

Hasselback Potatoes

Possible Side Effects of the Russet Potato

It is completely safe to eat potatoes, but it’s consumption should be limited as part of a balanced diet.

1. Nightshade allergies

Potatoes belong to the nightshade family. It has a toxic phytonutrient in it, which is called glycoalkaloids. These are solanine and chaconine.

These are poison in low doses, and can cause mild symptoms like nausea, headache, diarrhea.

In severe cases, patients suffer neurological disorders, tachycardia, low BP, and fever.

2. Potato allergies

Most people go through different types of allergies. Food allergies are common in this era.

Although potato allergy is rare, some people go through this allergy.

Those people who are sensitive to latex can have an allergy to patatin present in russet potatoes

Who Should Avoid Russet Potatoes?

Those people who have allergies to potatoes should not take russet potatoes in the future in any form.

According to some people, potatoes and vegetables that belong to the nightshade family can exacerbate autoimmune conditions like IBS. However, more research is needed in this regard. 

People who are obese or have cardiovascular problems should limit the use of potatoes in the form of fried potatoes and french fries.

Russet potatoes have high carb content in them. They have a variety of nutrients like minerals, vitamins, and plant compounds. They can help you prevent cardiovascular disease and aid you in weight management.

However, this doesn’t apply to french fries and other such oily things.

More About Potatoes:


Brimming with an abundance of healthful nutrients including vitamins, minerals, fiber, beneficial carbohydrates, and various plant compounds, russet potatoes stand as a nutritional powerhouse.

Their robust nutritional profile contributes to a multitude of health advantages, including supporting heart health and assisting in the regulation of blood pressure.

The versatile russet potato can be relished in a myriad of preparations, from boiling and baking to frying and roasting, making it a delightful addition to a diverse range of dishes.

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