How Russet Potato Nutrition Can Boost Your Energy and Health

Have you ever picked up a russet potato at the grocery store and wondered about it’s nutritional value? I know I have. These large, oblong potatoes with thick brown skin are one of the most popular varieties of potatoes in the United States. They’re the classic choice for baked potatoes, but are also great for mashing, frying and using in countless recipes.

As a staple food, russet potatoes are an affordable and filling starch. But how healthy are they really? In this article, I’ll get into the nutritional profile of russet potatoes and share everything you need to know about the vitamins, minerals, calories, fiber and other nutrients they contain. We’ll look at the potential health benefits of eating russet potatoes as well as some considerations to keep in mind. By the end, you’ll have a much better understanding of russet potato nutrition and how these tubers can fit into a balanced diet.

So let’s get started! First, we’ll break down the basic nutritional facts for a medium 173 gram russet potato, which is about 2 1⁄4 to 3 1⁄4 inches in diameter:

Russet Potato Nutrition Facts

One medium russet potato (173g) contains:

• Calories: 168
• Protein: 4.5 grams
• Fat: 0.2 grams
• Carbohydrates: 37 grams
• Fiber: 2.9 grams
• Vitamin C: 11.4 mg (19% DV)
• Vitamin B6: 0.5 mg (27% DV)
• Potassium: 952 mg (27% DV)
• Manganese: 0.3 mg (16% DV)
• Magnesium: 48.4 mg (12% DV)

DV = Daily Value

As you can see, a medium russet potato is primarily composed of carbohydrates, with a small amount of protein and very little fat. It’s a good source of several vitamins and minerals, especially vitamin C, vitamin B6, potassium, manganese and magnesium.

A single potato contains over a quarter of the recommended daily value for vitamin C, which is important for immune function, iron absorption and skin and hair health. The B6 in potatoes helps with metabolism and cognitive development. Potatoes are one of the best dietary sources of potassium, a mineral and electrolyte that supports heart, muscle and nervous system function. The manganese and magnesium in potatoes also offer health benefits for metabolism, bone development and more.

Let’s take a closer look at the macronutrients in russet potatoes:

Carbohydrates in Russet Potatoes

Russet potatoes are considered a starchy vegetable, which means most of their calories come from carbohydrates. One medium potato provides 37 grams of total carbs, which includes 2.9 grams of dietary fiber and 1.8 grams of naturally-occurring sugars.

The type of starch in potatoes is rapidly-digestible starch. This means the starch is quickly broken down into glucose and absorbed into the bloodstream, leading to a faster rise in blood sugar compared to foods with more slowly-digestible starches like beans. However, cooking and cooling potatoes changes some of that rapidly-digestible starch into resistant starch, a type of fiber that isn’t fully broken down and absorbed.

While russet potatoes are mainly composed of carbs, they can actually score lower on the glycemic index – a measure of how quickly a food raises blood sugar – than you might expect. According to Harvard Medical School, a 150-gram russet potato has a glycemic index of 76 when baked for 45 minutes and 73 when boiled. However, cooling potatoes after cooking can significantly lower the glycemic index by converting some of the starch to resistant starch. A 150-gram potato cooled for 24 hours after boiling has a glycemic index of just 56. The ripeness of the potato, as well as leaving the skin on, impacts the glycemic index too.

So in terms of carbohydrates, russet potatoes are a high-starch food with a moderate amount of fiber and minimal sugars. The type of starch is rapidly digestible when potatoes are freshly cooked, but cooling them changes some of the starch into a resistant form that’s more slowly absorbed.

Protein in Russet Potatoes

While potatoes aren’t particularly high in protein compared to some other foods, they do contain a notable amount of this macronutrient. One medium russet potato provides 4.5 grams of protein, which is about 8% of the reference daily intake (RDI) for protein.

The protein in potatoes provides a complete array of important amino acids, which are the building blocks of protein that we must get through our diet. A 100-gram potato is estimated to have a protein digestibility-corrected amino acid score (PDCAAS) of 0.70-0.93. This score of close to 1.0 suggests that the protein in potatoes is efficiently used by the body.

Compared to other plant foods like beans and grains, potatoes’ amino acid profile is lower in some important amino acids like lysine and methionine, while higher in others like glutamine, tyrosine and phenylalanine. However, the overall protein quality of potatoes is considered intermediate and they can complement proteins from other plant sources to meet amino acid needs.

While you wouldn’t want to rely on potatoes alone for protein, they can certainly contribute to total protein intake as part of a varied diet. The protein in potatoes may be especially helpful for those following vegetarian or vegan diets who have more limited protein options.

Fat in Russet Potatoes

Russet potatoes are naturally very low in fat, with a negligible 0.2 grams of fat per medium potato. The tiny amount of fat they do contain is mostly polyunsaturated and monounsaturated fat, with a smidgen of saturated fat.

Of course, the fat content of potatoes can increase significantly depending on how they are prepared. A medium baked or roasted potato with a tablespoon of butter contains about 11.5 grams of total fat, while a medium order of fast food french fries has around 17 grams of fat. Potato chips are also very high in fat compared to plain potatoes, as are many processed potato products like instant mashed potatoes and boxed au gratin potatoes.

So while plain russet potatoes are virtually fat-free, common cooking methods and recipes that include added fats can make the final dish much higher in fat. This isn’t necessarily a bad thing, as dietary fat is important for absorbing certain nutrients and helps make meals satisfying. However, for those watching their fat intake, it’s good to be aware of how preparation impacts the total fat content of potatoes. Opting for baked or roasted potatoes over fried and using olive oil or avocado oil instead of butter when possible, can keep fat content in check.

Vitamins and Minerals in Russet Potatoes

In addition to being a quality carbohydrate source, russet potatoes are packed with important micronutrients. Some of the most notable vitamins and minerals in potatoes include:

• Vitamin C: A medium potato provides about 19% of the RDI for vitamin C, which supports immune function, collagen production and iron absorption.
• Vitamin B6: Potatoes are an excellent source of B6, with 27% of the RDI in a medium spud. B6 helps convert food into energy and assists in cognitive development.
• Potassium: Potatoes are one of the best dietary sources of potassium. One medium potato delivers 27% of the RDI for this important mineral which regulates fluid balance, muscle contractions and nerve signals.
• Manganese: Consuming a medium potato nets 16% of the manganese you need in a day. Manganese supports bone development, wound healing and metabolism.
• Magnesium: A single medium potato provides 12% of the RDI for magnesium, a necessary mineral that impacts muscle and nerve function, blood sugar and blood pressure regulation and more.

Potatoes also contain smaller amounts of other key nutrients like vitamin B3 (niacin), folate, pantothenic acid, phosphorus, zinc and iron. Many of these vitamins and minerals are concentrated in or near the skin, so eating potato skins boosts the micronutrient density compared to eating just the flesh.

One important thing to note about potatoes and vitamin C is that cooking can deplete vitamin C levels by 20-30% as vitamin C is heat sensitive and water soluble. Methods that involve a lot of liquid like boiling and simmering can reduce vitamin C content even more if the liquid is discarded. Baking, roasting and steaming tend to preserve vitamin C better. Storing cooked potatoes for long periods can also decrease vitamin C levels.

Phytonutrients and Antioxidants in Russet Potatoes

Beyond the basic vitamins and minerals, russet potatoes contain an array of beneficial plant compounds called phytonutrients. Phytonutrients include antioxidants that help neutralize harmful compounds called free radicals and protect cells from oxidative damage. Some of the key phytonutrients in potatoes are:

• Flavonoids: Potatoes contain flavonoid compounds called catechins and epicatechins that act as antioxidants. They also provide smaller amounts of flavonoids like naringenin and quercetin. Different potato varieties contain varying levels and types of flavonoids.
• Phenolic acids: Potatoes are a source of phenolic acids such as chlorogenic acid, gallic acid and caffeic acid. These compounds also exert antioxidant effects and may have anti-inflammatory and antimicrobial properties. Purple potatoes tend to have especially high levels of phenolic acids.
• Carotenoids: The pale yellow flesh of russet potatoes contains small amounts of carotenoid antioxidants like lutein, zeaxanthin and beta-carotene (which the body can convert to vitamin A). Carotenoid levels are highest in the skin and increase with storage and light exposure.
• Glycoalkaloids: Potatoes contain compounds called glycoalkaloids, mainly alpha-solanine and alpha-chaconine, which are concentrated in the skin, sprouts and any green areas. In very high doses these compounds can be toxic, but the low levels in fresh, properly stored potatoes may have beneficial effects like antimicrobial and anti-inflammatory activities.

Phytonutrient levels in potatoes are influenced by the variety, growing conditions, storage and preparation methods. In general, potato skins contain higher levels than the flesh. Chilling can increase some phenolic compounds, while frying reduces water-soluble phytonutrients like phenolic acids but concentrates fat-soluble ones like carotenoids.

While russet potatoes may not be as brightly pigmented as some other potato varieties, they still provide a range of antioxidants and beneficial plant compounds. Enjoying them as part of a balanced diet rich in fruits and vegetables can help supply these potent phytonutrients.

Health Benefits of Russet Potatoes

Thanks to their nutrient profile, russet potatoes may provide several health benefits when included as part of an overall nutritious diet. Some potential perks of eating potatoes include:

1. Supporting Digestive Health: The fiber in potatoes, especially resistant starch, acts as a prebiotic that fuels beneficial gut bacteria. This can promote regular bowel movements, improve stool consistency and support a healthy gut microbiome. Fiber also adds bulk and slows digestion, which increases satiety.
2. Regulating Blood Pressure: Potatoes’ high potassium content may help lower blood pressure by counteracting the effects of sodium and relaxing blood vessel walls. A diet that includes plenty of potassium-rich fruits and vegetables like potatoes is associated with a reduced risk of high blood pressure and stroke.
3. Supporting Exercise Recovery: The combination of carbohydrates, some protein and key electrolytes like potassium and magnesium make potatoes an effective food for post-workout recovery. Carbs replenish depleted glycogen stores, while electrolytes help replace minerals lost through sweat.
4. Protecting Eye Health: The small amounts of lutein, zeaxanthin and zinc in potatoes may support eye health as you age. These nutrients protect eye cells from damage and are linked to a lower risk of chronic eye diseases like cataracts and age-related macular degeneration.
5. Potentially Rducing Cancer Risk: Some research suggests the antioxidants and fiber in potatoes could play a role in cancer prevention. A few studies have found a link between a greater intake of potatoes and a lower risk of certain cancers like colon, liver and pancreatic cancer. However, not all studies agree and the preparation method likely influences any effect.

While potatoes can absolutely have a place in a healthy diet, many of these benefits aren’t exclusive to potatoes. Eating a variety of nutrient-dense vegetables and whole foods is important for optimal health. Potatoes are just one piece of the puzzle.

Some Considerations About Russet Potatoes

While russet potatoes can be a nutritious choice, there are a few things to consider:

Glycemic Index

Potatoes have a relatively high glycemic index, meaning they can cause blood sugar levels to rise quickly after eating. However, this varies based on the cooking method, temperature and other foods eaten at the same time. Those with diabetes or blood sugar concerns can still enjoy potatoes in moderate portions, especially when paired with protein, fat and fiber.

Resistant Starch

Resistant starch acts like fiber and provides health benefits, but it can also trigger digestive symptoms like gas and bloating in some people. Those with sensitive stomachs may want to increase resistant starch intake gradually.

Pesticides

Conventionally grown potatoes are often treated with pesticides that can leave residues on the skin. Peeling can reduce pesticide levels, but also reduces fiber, vitamins and minerals. Buying organic or thoroughly scrubbing potatoes before cooking can help lower pesticide exposure while retaining nutrients.

Acrylamide

Potatoes, especially fried and roasted ones, can contain acrylamide, a compound that forms when starchy foods are cooked at high temperatures. Acrylamide is classified as a probable carcinogen, but the levels in food are generally very low. Soaking potatoes before cooking, avoiding storing them in the fridge and cooking to a golden color rather than dark brown can reduce acrylamide formation.

Portion Sizes

While plain potatoes are a relatively low-calorie food, they’re often served in large portions or with high-calorie toppings. Enjoying sensible portions and being mindful of preparation methods is important for managing overall calorie and fat intake.

Variety

Russet potatoes are just one type of potato. Mixing up your potato intake with other colorful varieties like red, purple, yellow and sweet potatoes provides a wider array of nutrients and antioxidants.

As with any food, it’s all about context. Including russet potatoes as part of a balanced, varied diet that emphasizes whole, minimally processed foods is the best way to reap their nutritional benefits while minimizing any downsides. Don’t be afraid of the humble spud – just be thoughtful about how you enjoy it!

Healthiest Ways to Enjoy Russet Potatoes

Now that we’ve covered the nutritional profile of russet potatoes and some things to consider, let’s explore some of the healthiest ways to prepare and enjoy them:

1. Baked: Wash and scrub the potato, prick a few times with a fork and bake at 400°F for about an hour until tender. Enjoy with a dollop of plain Greek yogurt or cottage cheese, chopped chives and a sprinkle of black pepper.
2. Roasted: Cut potatoes into wedges or cubes, toss with a small amount of olive oil, garlic powder and herbs like rosemary or thyme. Spread on a baking sheet and roast at 400°F for 30-40 minutes, stirring halfway through.
3. Mashed: Boil peeled and cubed potatoes until tender, then drain and mash with buttermilk, roasted garlic and chopped herbs. You can also add boiled cauliflower to boost the fiber and nutrients while reducing the carbs and calories.
4. Stuffed: Cut a baked potato in half and scoop out most of the flesh. Mix with steamed broccoli, cheddar cheese, plain Greek yogurt and green onions. Stuff the mixture back into the potato skins and bake for 5-10 more minutes.
5. Hasselback: Cut thin, parallel slits into a whole potato about 3/4 of the way through. Place on a baking sheet, brush with olive oil and sprinkle with garlic powder and paprika. Bake at 425°F for 30 minutes, then brush with a little more oil and bake another 30 minutes.

The key with all these preparations is to go easy on the high-calorie add-ins like butter, cheese and sour cream. Using yogurt, olive oil, herbs and spices for flavor instead of lots of saturated fats can keep potatoes a healthy choice. Don’t be afraid to get creative and experiment with different seasonings and mix-ins to keep things interesting!

Conclusion

Russet potatoes are a nutritious, inexpensive and versatile starch that can absolutely be part of a balanced diet. They’re high in key nutrients like vitamin C, vitamin B6, potassium, magnesium and they provide a decent amount of fiber and resistant starch. Russet potatoes also contain smaller amounts of high-quality protein and an array of beneficial phytonutrients and antioxidants.

Enjoying russet potatoes may have several potential health benefits, like supporting digestive health, helping manage weight, regulating blood pressure, improving nutrient absorption and more. Of course, they’re not a magic bullet and it’s important to be mindful of portion sizes and preparation methods.

Eating potatoes baked, boiled or roasted and using healthy toppings or mix-ins can maximize their nutritional value. Pairing them with non-starchy vegetables, lean proteins and healthy fats can also enhance their benefits and create a satisfying meal.

At the end of the day, russet potatoes are just one component of an overall healthy diet. They have a lot to offer nutritionally, but variety and moderation are still key. The russet potato may not be a superfood, but it can certainly be a super part of a nourishing, balanced way of eating. So go ahead and enjoy those spuds – your body will thank you!