Russet Potato: Calories and Nutrition Analyse



How many calories in russet potato?

Russet potato - calories, kcal

Nutrition Facts

Russet Potato
Serving size:
medium size russet potato (173 g)  change
medium size russet potato (173 g) (173g)cup (170g)half cup (85g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories
164

% Daily Value

Total Fat 0.22g
0%

Cholesterol 0mg
0%

Sodium 24.22mg
1%

Total Carbohydrates 37.09g
13%

Dietary Fiber 3.98g
14%

Sugars 1.87g

Protein 4.55g
9%

Vitaminium C 14.36mg
16%

Calcium 31.14mg
2%

Iron 1.85mg
10%

Potassium 951.5mg
20%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Source of calories in russet potato
88% CARBS
11% PROTEIN
1% FAT

100g of russet potatoes contain about 95 calories (kcal).
Calories per: ounce | one russet potato | cup | half cup

For instance, a medium size russet potato (173 g) contain about 164 calories.

This is about 8% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).

Scroll down for details and nutrition tables.

To visualize how much 164 kcal actually is, keep in mind that the calorie content of russet potato is similar to that of, for example:

  • 3 apples
  • 2 glasses of Coca Cola (220 ml glass)
  • 1.5 slices of cheese
  • 1.5 slices of bread
  • 1 glass of milk
  • 8.5 cubes of sugar

Take a quick look at the tables below for detailed information about russet potato nutrition.

medium size russet potato (173 g) has 164 kcal. For burning these calories you have to:
Bike23 min.Bike
Horse ride30 min.Horse ride
Play tennis16 min.Tennis
Run17 min.Run
Swim19 min.Swim
Calories in Russet Potato Compared with Others in Vegetables Category

100g of Russet Potato

Nutrition

  • Calories95
  • Carbs Total21.44 g
  • Dietary fiber2.3 g
  • Fat0.13 g
  • Protein2.63 g
  • Water74.45 g

Vitamins

  • Vit A10 IU
  • Vit B1 (Thiamine)0.067 mg
  • Vit B2 (riboflavin)0.048 mg
  • Vit B3 (Niacin)1.348 mg
  • Vit B60.354 mg
  • Vit B9 (Folic acid)0.026 mcg
  • Vit C8.3 mg
  • Vit E0.07 mg
  • Vit K0.002 mg

Minerals

  • Potassium550 mg
  • Magnessium30 mg
  • Calcium18 mg
  • Sodium14 mg
  • Iron1.07 mg

Discover the Nutritional Powerhouse: The Russet Potato

When it comes to versatile, nutritious, and comforting foods, the Russet potato often comes to mind. Known for its fluffy texture and earthy flavor, this tuber is a staple in many diets around the world. But beyond its culinary uses, the Russet potato is packed with nutritional benefits that might surprise you. Let's delve into the Russet potato calories, nutrition, and more to uncover why this humble vegetable should be a part of your healthy diet.

Caloric Content and Macronutrients

One medium Russet potato contains approximately 95 calories, making it a low-calorie food option that's perfect for those monitoring their caloric intake. But don't let its low calorie count fool you; this potato is rich in nutrients that fuel the body. It boasts 21.44 grams of carbohydrates, including 2.3 grams of dietary fiber, which aids in digestion and promotes a feeling of fullness. With only 0.13 grams of fat and a negligible amount of saturated fat, Russet potatoes are an excellent choice for heart-healthy diets.

Protein and Potassium Content

Protein is essential for building and repairing tissues, and Russet potatoes contribute to your daily protein needs with 2.63 grams of protein per serving. Additionally, these potatoes are a powerhouse of potassium, with 550 milligrams per serving, which is more than what you'd find in a banana. Potassium is crucial for maintaining healthy blood pressure levels and proper muscle function.

Vitamins and Minerals Galore

Russet potatoes are not just about macronutrients; they're also rich in vitamins and minerals. They provide 8.3 milligrams of vitamin C, an antioxidant that supports the immune system, and 1.07 milligrams of iron, which is vital for blood health. With 30 milligrams of magnesium for muscle and nerve function and 18 milligrams of calcium for bone health, Russet potatoes are a nutritional powerhouse. They also contain small amounts of vitamins B1, B2, B3, B6, and B9, contributing to overall well-being.

The Role of Russet Potatoes in a Healthy Diet

Given their nutritional profile, Russet potatoes can play a significant role in a balanced diet. They are naturally gluten-free, making them a great carbohydrate source for those with gluten sensitivities or celiac disease. The key to incorporating Russet potatoes into a healthy diet is in the preparation method. Baking, boiling, or steaming them without adding excessive amounts of fat keeps the calorie count low while preserving their nutritional benefits.

In conclusion, Russet potatoes are more than just a side dish. With their low calorie count, high fiber content, and rich array of nutrients, they deserve a spot in your diet. Whether you're looking to maintain a healthy weight, support your heart health, or simply enjoy a delicious and nutritious meal, Russet potatoes are a versatile and wholesome choice.

How many calories are there in 1, 2, 3, or 5 servings of russet potatoes?

  • Medium size russet potato (173 g)164 kcal
  • Cup of russet potato (170g)162 kcal
  • Half cup of russet potato (85g)81 kcal
  • Ounce (oz) of russet potatoes27 kcal
  • Half of medium size servings of russet potato82 kcal
  • Small size serving of russet potato (138g)131.2 kcal
  • Big size russet potato (225g)213.2 kcal
  • Two medium size servings of russet potatoes328 kcal
  • Three medium size servings of russet potatoes492 kcal
  • Four medium size servings of russet potatoes656 kcal
  • Five medium size servings of russet potatoes820 kcal
Russet potato - caloies, wieght
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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