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Russet Potatoes

Russet Potatoes

EverydayFresh

Russet potatoes are a high-starch variety of potato prized for their fluffy texture when baked or mashed. Characterized by their oblong shape and thick, netted brown skin, this North American cultivar absorbs liquids well, making it ideal for mashed potatoes and fried applications like French fries. While their high glycemic index warrants moderation for blood sugar management, the skin provides notable dietary fiber and potassium.

Macro Impact

A 1 medium serving contains 119 calories, 3g protein, 27g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 119 calories?
Walking3.5 mph, moderate pace
28 min
YogaModerate effort, gentle pace
20 min
SwimmingModerate effort, freestyle
15 min
Biking12-14 mph, moderate effort
12 min
StairsStair climbing, moderate pace
14 min
Running5 mph (12 min/mile)
10 min

Nutrition Facts

Serving size1 medium (150 g)
Amount per serving
Calories119
% Daily Value*
Total Fat0.1g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium8mg
0%
Total Carbohydrate27g
10%
Dietary Fiber2g
7%
Total Sugars0.9g
Includes Added Sugars0g
0%
Protein3g
Vitamin D0mcg
0%
Calcium20mg
2%
Iron1mg
7%
Potassium626mg
13%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
27 / 275 g
10%
Fiber
2 / 28 g
7%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
3 / 80 g
4%
Amino Acids
Histidine
0 / 3 g
2%
Isoleucine
0 / 2 g
7%
Leucine
0 / 3 g
5%
Lysine
0 / 2 g
7%
Methionine
0 / 1 g
4%
Phenylalanine
0 / 2 g
6%
Threonine
0 / 1 g
9%
Tryptophan
0 / 0 g
10%
Valine
0 / 2 g
8%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
11%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
2 / 15 mg
10%
Pantothenic Acid, B5
1 / 5 mg
9%
Pyridoxine, B6
1 / 1 mg
40%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
21 / 400 mcg
5%
Vitamin A
0 / 800 mcg
0%
Vitamin C
9 / 83 mg
10%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
3 / 105 mcg
3%
Minerals
Calcium
20 / 1k mg
2%
Copper
0 / 1 mg
17%
Iron
1 / 13 mg
10%
Magnesium
35 / 370 mg
9%
Manganese
0 / 2 mg
11%
Phosphorous
83 / 700 mg
12%
Potassium
626 / 3k mg
21%
Selenium
1 / 55 mcg
1%
Sodium
8 / 2.3k mg
0%
Zinc
0 / 10 mg
5%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
118 g
Caffeine
0 mg
Choline
19 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program). USDA Standard Reference, Legacy. Food ID 170027.
  2. 2.Potato, Russet, flesh and skin, raw. Canadian Nutrient File. Food ID 5284.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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