Vegetables

Russet Potato Nutrition Facts

Russet Potato is a vegetable whose variety, edible portion, and raw or cooked state affect its composition. It provides dietary fiber, potassium, magnesium, and vitamin C.

Calories83

Protein2.3 g

Carbs17.8 g

Fat0.4 g

ProteinCarbsFat

Nutrition for 100 g

Calories83 kcal

Protein2.3 g

Total Fat0.4 g

Carbohydrates17.8 g

Fiber1.3 gMeasured on the raw potato by AOAC 2011.25, a method that counts resistant starch as dietary fiber.

Sodium3 mg

Total Sugars0.5263 g

Source: USDA FoodData Central, record 2346401

Nutrients

Full nutrient profile

Proximates

Water78.61 g

Nitrogen0.3638 g

Protein2.27375 g

Total lipid (fat)0.36 g

Ash0.985 g

Carbohydrates

Carbohydrate, by difference17.77125 g

Total dietary fiber (AOAC 2011.25)14.93 g

High Molecular Weight Dietary Fiber (HMWDF)13.83 g

Low Molecular Weight Dietary Fiber (LMWDF)1.091 g

Sugars, Total0.5263 g

Sucrose0.0725 g

Glucose0.1613 g

Fructose0.2925 g

Lactose0 g

Maltose0 g

Minerals

Calcium, Ca7.801 mg

Iron, Fe0.3835 mg

Magnesium, Mg25.64 mg

Phosphorus, P55.19 mg

Potassium, K450.1 mg

Sodium, Na2.743 mg

Zinc, Zn0.3781 mg

Copper, Cu0.09118 mg

Manganese, Mn0.152 mg

Selenium, Se0 ug

Molybdenum, Mo4.869 ug

Vitamins and other components

Vitamin C, total ascorbic acid10.9 mg

Thiamin0.07375 mg

Niacin1.501 mg

Vitamin B-60.1573 mg

Vitamin K (phylloquinone)1.5 ug

Vitamin K (Dihydrophylloquinone)0 ug

Vitamin K (Menaquinone-4)0 ug

Interesting fact

Chilling Rewrites the Starch

Cooling a cooked potato turns part of its starch into a form the small intestine cannot break down, which blunts the blood-sugar response. USDA analysis found chilled potatoes held more of it than the same potatoes eaten hot or reheated, and baked more than boiled — potato variety made no difference at all.

Source: USDA Agricultural Research Service

Practical guidance

How to choose and store Russet Potato

How to choose

Choose firm, unbruised produce with no soft spots or damage. If buying pre-cut or bagged, pick only packs kept refrigerated or on ice.

Storage

Refrigerate perishable produce at 40°F (4°C) or below, and refrigerate anything pre-cut or packaged. Wash under running water just before eating.

100 g

P 4.2gC 20.2gF 0.7g

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