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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

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)
TOP 11% Potassium ⓘHigher in Potassium content than 89% of foods
TOP 26% Vitamin C ⓘHigher in Vitamin C content than 74% of foods
TOP 33% Magnesium ⓘHigher in Magnesium content than 67% of foods
TOP 33% Carbs ⓘHigher in Carbs content than 67% of foods
TOP 33% 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.
82

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 6% 41% 22% 31% 49% 2% 10% 36% 30% 3% 9%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 28% 17% 12% 26% 23% 82% 20% 0% 5%
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

3% 21% 73% 2%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 29% 25% 19% 14% 20% 12% 18% 22% 19%
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

36% 3% 61%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.054 g

Carbohydrate type breakdown

94% 2% 2% 2%
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

5% 11% 84%
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 OrangeOrange
Protein 2.63g 6% 73% 1.1 times less than BroccoliBroccoli
Fats 0.13g 0% 91% 256.2 times less than Cheddar CheeseCheddar Cheese
Vitamin C 8.3mg 9% 26% 6.4 times less than LemonLemon
Net carbs 19.14g N/A 33% 2.8 times less than ChocolateChocolate
Carbs 21.44g 7% 33% 1.3 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 1.07mg 13% 58% 2.4 times less than BeefBeef
Calcium 18mg 2% 57% 6.9 times less than MilkMilk
Potassium 550mg 16% 11% 3.7 times more than CucumberCucumber
Magnesium 30mg 7% 33% 4.7 times less than AlmondAlmond
Sugar 1.08g N/A 66% 8.3 times less than Coca-ColaCoca-Cola
Fiber 2.3g 9% 33% Equal to OrangeOrange
Copper 0.11mg 12% 49% 1.3 times less than ShiitakeShiitake
Zinc 0.35mg 3% 77% 18 times less than BeefBeef
Starch 17.45g 7% 92% 1.1 times more than PotatoPotato
Phosphorus 71mg 10% 71% 2.6 times less than Chicken meatChicken meat
Sodium 14mg 1% 83% 35 times less than White BreadWhite Bread
Vitamin A 10IU 0% 64% 1670.6 times less than CarrotCarrot
Vitamin A RAE 1µg 0% 72%
Vitamin E 0.07mg 0% 89% 20.9 times less than KiwifruitKiwifruit
Selenium 0.5µg 1% 89%
Manganese 0.23mg 10% 49%
Vitamin B1 0.07mg 6% 63% 4 times less than Pea rawPea raw
Vitamin B2 0.05mg 4% 82% 2.7 times less than AvocadoAvocado
Vitamin B3 1.35mg 8% 64% 7.1 times less than Turkey meatTurkey meat
Vitamin B5 0.38mg 8% 67% 3 times less than Sunflower seedSunflower seed
Vitamin B6 0.35mg 27% 35% 3 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 2µg 2% 65% 50.8 times less than BroccoliBroccoli
Folate 26µg 7% 44% 2.3 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.03g 0% 88% 184.2 times less than BeefBeef
Monounsaturated Fat 0g N/A 95% 3266.3 times less than AvocadoAvocado
Polyunsaturated fat 0.05g N/A 89% 873.6 times less than WalnutWalnut
Tryptophan 0.03mg 0% 91% 11.3 times less than Chicken meatChicken meat
Threonine 0.09mg 0% 91% 8.4 times less than BeefBeef
Isoleucine 0.09mg 0% 91% 10.8 times less than Salmon rawSalmon raw
Leucine 0.13mg 0% 92% 19.4 times less than Tuna BluefinTuna Bluefin
Lysine 0.14mg 0% 89% 3.3 times less than TofuTofu
Methionine 0.04mg 0% 90% 2.3 times less than QuinoaQuinoa
Phenylalanine 0.1mg 0% 90% 6.4 times less than EggEgg
Valine 0.13mg 0% 90% 15.5 times less than Soybean rawSoybean raw
Histidine 0.04mg 0% 91% 17 times less than Turkey meatTurkey meat
Fructose 0.32g 0% 89% 18.4 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 97
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.