Russet potato nutrition: calories, carbs, GI, protein, fiber, fats
Potatoes, Russet, flesh and skin, baked
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Russet potato
|
Glycemic index ⓘ
Source: The GI of peeled, boiled Russet Burbank potato. https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
|
82 (high) |
| Calories ⓘ Calories per 100-gram serving | 97 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 19.14 grams |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -8.6 (alkaline) |
Potassium ⓘHigher in Potassium content than 89% of foods
Vitamin C ⓘHigher in Vitamin C content than 74% of foods
Magnesium ⓘHigher in Magnesium content than 67% of foods
Carbs ⓘHigher in Carbs content than 67% of foods
Fiber ⓘHigher in Fiber content than 67% of foods
Russet potato calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 97 |
Russet potato Glycemic index (GI)
Source:
The GI of peeled, boiled Russet Burbank potato. https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
Mineral coverage chart
Calcium:
18 mg of 1,000 mg
2%
Iron:
1.07 mg of 8 mg
13%
Magnesium:
30 mg of 420 mg
7%
Phosphorus:
71 mg of 700 mg
10%
Potassium:
550 mg of 3,400 mg
16%
Sodium:
14 mg of 2,300 mg
1%
Zinc:
0.35 mg of 11 mg
3%
Copper:
0.107 mg of 1 mg
12%
Manganese:
0.228 mg of 2 mg
10%
Selenium:
0.5 µg of 55 µg
1%
Choline:
15 mg of 550 mg
3%
Mineral chart - relative view
Potassium
550 mg
TOP 11%
Magnesium
30 mg
TOP 33%
Manganese
0.228 mg
TOP 49%
Copper
0.107 mg
TOP 49%
Calcium
18 mg
TOP 57%
Iron
1.07 mg
TOP 58%
Phosphorus
71 mg
TOP 71%
Zinc
0.35 mg
TOP 77%
Choline
15 mg
TOP 80%
Sodium
14 mg
TOP 83%
Selenium
0.5 µg
TOP 89%
Vitamin coverage chart
Vitamin A:
10 IU of 5,000 IU
0%
Vitamin E :
0.07 mg of 15 mg
0%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
8.3 mg of 90 mg
9%
Vitamin B1:
0.067 mg of 1 mg
6%
Vitamin B2:
0.048 mg of 1 mg
4%
Vitamin B3:
1.348 mg of 16 mg
8%
Vitamin B5:
0.38 mg of 5 mg
8%
Vitamin B6:
0.354 mg of 1 mg
27%
Folate:
26 µg of 400 µg
7%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
2 µg of 120 µg
2%
Vitamin chart - relative view
Vitamin C
8.3 mg
TOP 26%
Vitamin B6
0.354 mg
TOP 35%
Folate
26 µg
TOP 44%
Vitamin B1
0.067 mg
TOP 63%
Vitamin A
10 IU
TOP 64%
Vitamin B3
1.348 mg
TOP 64%
Vitamin K
2 µg
TOP 65%
Vitamin B5
0.38 mg
TOP 67%
Vitamin B2
0.048 mg
TOP 82%
Vitamin E
0.07 mg
TOP 89%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 5%
2.63 g of 50 g
5%
Fats:
Daily Value: 0%
0.13 g of 65 g
0%
Carbs:
Daily Value: 7%
21.44 g of 300 g
7%
Water:
Daily Value: 4%
74.45 g of 2,000 g
4%
Other:
1.35 g
Protein quality breakdown
Tryptophan:
27 mg of 280 mg
10%
Threonine:
86 mg of 1,050 mg
8%
Isoleucine:
85 mg of 1,400 mg
6%
Leucine:
125 mg of 2,730 mg
5%
Lysine:
137 mg of 2,100 mg
7%
Methionine:
41 mg of 1,050 mg
4%
Phenylalanine:
104 mg of 1,750 mg
6%
Valine:
131 mg of 1,820 mg
7%
Histidine:
44 mg of 700 mg
6%
Fat type information
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
Carbohydrate type breakdown
Starch:
17.45 g
Sucrose:
0.39 g
Glucose:
0.37 g
Fructose:
0.32 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Fiber content ratio for Russet potato
Sugar:
1.08 g
Fiber:
2.3 g
Other:
18.06 g
All nutrients for Russet potato per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 97kcal | 5% | 74% |
2.1 times more than Orange
|
| Protein | 2.63g | 6% | 73% |
1.1 times less than Broccoli
|
| Fats | 0.13g | 0% | 91% |
256.2 times less than Cheddar Cheese
|
| Vitamin C | 8.3mg | 9% | 26% |
6.4 times less than Lemon
|
| Net carbs | 19.14g | N/A | 33% |
2.8 times less than Chocolate
|
| Carbs | 21.44g | 7% | 33% |
1.3 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 1.07mg | 13% | 58% |
2.4 times less than Beef broiled
|
| Calcium | 18mg | 2% | 57% |
6.9 times less than Milk
|
| Potassium | 550mg | 16% | 11% |
3.7 times more than Cucumber
|
| Magnesium | 30mg | 7% | 33% |
4.7 times less than Almond
|
| Sugar | 1.08g | N/A | 66% |
8.3 times less than Coca-Cola
|
| Fiber | 2.3g | 9% | 33% |
Equal to Orange
|
| Copper | 0.11mg | 12% | 49% |
1.3 times less than Shiitake
|
| Zinc | 0.35mg | 3% | 77% |
18 times less than Beef broiled
|
| Starch | 17.45g | 7% | 92% |
1.1 times more than Potato
|
| Phosphorus | 71mg | 10% | 71% |
2.6 times less than Chicken meat
|
| Sodium | 14mg | 1% | 83% |
35 times less than White Bread
|
| Vitamin A | 10IU | 0% | 64% |
1670.6 times less than Carrot
|
| Vitamin A RAE | 1µg | 0% | 72% | |
| Vitamin E | 0.07mg | 0% | 89% |
20.9 times less than Kiwifruit
|
| Selenium | 0.5µg | 1% | 89% | |
| Manganese | 0.23mg | 10% | 49% | |
| Vitamin B1 | 0.07mg | 6% | 63% |
4 times less than Pea raw
|
| Vitamin B2 | 0.05mg | 4% | 82% |
2.7 times less than Avocado
|
| Vitamin B3 | 1.35mg | 8% | 64% |
7.1 times less than Turkey meat
|
| Vitamin B5 | 0.38mg | 8% | 67% |
3 times less than Sunflower seed
|
| Vitamin B6 | 0.35mg | 27% | 35% |
3 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 2µg | 2% | 65% |
50.8 times less than Broccoli
|
| Folate | 26µg | 7% | 44% |
2.3 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.03g | 0% | 88% |
184.2 times less than Beef broiled
|
| Monounsaturated Fat | 0g | N/A | 95% |
3266.3 times less than Avocado
|
| Polyunsaturated fat | 0.05g | N/A | 89% |
873.6 times less than Walnut
|
| Tryptophan | 0.03mg | 0% | 91% |
11.3 times less than Chicken meat
|
| Threonine | 0.09mg | 0% | 91% |
8.4 times less than Beef broiled
|
| Isoleucine | 0.09mg | 0% | 91% |
10.8 times less than Salmon raw
|
| Leucine | 0.13mg | 0% | 92% |
19.4 times less than Tuna Bluefin
|
| Lysine | 0.14mg | 0% | 89% |
3.3 times less than Tofu
|
| Methionine | 0.04mg | 0% | 90% |
2.3 times less than Quinoa
|
| Phenylalanine | 0.1mg | 0% | 90% |
6.4 times less than Egg
|
| Valine | 0.13mg | 0% | 90% |
15.5 times less than Soybean raw
|
| Histidine | 0.04mg | 0% | 91% |
17 times less than Turkey meat
|
| Fructose | 0.32g | 0% | 89% |
18.4 times less than Apple
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 97
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
1%
Sodium 14mg
7%
Total Carbohydrate
21g
8%
Dietary Fiber
2g
Total Sugars g
Includes ? g Added Sugars
Protein
3g
Vitamin D
0mcg
0%
Calcium
18mg
2%
Iron
1mg
13%
Potassium
550mg
16%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Russet potato nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.