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Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)

Vegetables and Vegetable Products Sr Legacy
79 Calories
2.1g Protein
18.1g Carbs
0.1g Fat
1.3g Fiber
Nutrition Facts
Serving Size 100 g
Calories 79
% Daily Value*
Total Fat 0.1g 0%
Saturated Fat 0.0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 5mg 0%
Total Carbohydrate 18.1g 7%
Dietary Fiber 1.3g 5%
Total Sugars 0.6g
Protein 2.1g 4%
Vitamin D 0mcg 0%
Calcium 13mg 1%
Iron 0.9mg 5%
Potassium 417mg 9%

* The % Daily Value 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.

Macronutrients

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Protein 2.1g 11%
Carbs 18.1g 89%
Fat 0.1g 0%

Vitamins

Nutrient Amount % DV
Vitamin C, total ascorbic acid 5.7 MG 6%
Thiamin 0.1 MG 7%
Riboflavin 0.0 MG 3%
Niacin 1.0 MG 6%
Pantothenic acid 0.3 MG 6%
Vitamin B-6 0.3 MG 20%
Folate, total 14 UG 4%
Choline, total 12.6 MG 2%
Vitamin B-12 0 UG 0%
Vitamin A, RAE 0 UG 0%
Vitamin E (alpha-tocopherol) 0.0 MG 0%
Vitamin D (D2 + D3) 0 UG 0%
Vitamin K (phylloquinone) 1.8 UG 2%

Minerals

Nutrient Amount % DV
Calcium, Ca 13 MG 1%
Iron, Fe 0.9 MG 5%
Magnesium, Mg 23 MG 5%
Phosphorus, P 55 MG 4%
Potassium, K 417 MG 9%
Sodium, Na 5 MG 0%
Zinc, Zn 0.3 MG 3%
Copper, Cu 0.1 MG 11%
Manganese, Mn 0.2 MG 7%
Selenium, Se 0.4 UG 1%

Related Foods in Vegetables and Vegetable Products

Food Calories Protein Carbs Fat
Squash, winter, acorn, cooked, boiled, mashed, with salt 34 0.7g 8.8g 0.1g Squash, winter, butternut, cooked, baked, with salt 40 0.9g 10.5g 0.1g Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt 93 4.3g 20.0g 0.9g Water convolvulus, cooked, boiled, drained, with salt 20 2.1g 3.7g 0.2g Sweet potato leaves, cooked, steamed, with salt 35 2.2g 7.4g 0.3g Sweet potato, cooked, baked in skin, flesh, with salt 90 2.0g 20.7g 0.2g

Nutrition Highlights

  • Low in calories with 79 kcal per 100g.
  • Very low in fat (0.1g per 100g).
  • Good source of Vitamin B-6 (20% DV).

About Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)

This starchy tuber is a staple in many cuisines around the world, prized for its versatility and comforting texture. With a firm, brown skin and fluffy white interior, it holds its shape well when cooked, making it ideal for baking, roasting, and mashing. Its neutral flavor acts as a blank canvas, readily absorbing herbs, spices, and other seasonings.

Nutritionally, it provides a good source of complex carbohydrates for sustained energy, along with a modest amount of plant-based protein and dietary fiber—especially when the skin is consumed. It also contains vitamin C, potassium, and B vitamins, though like most starchy vegetables, it has a moderate glycemic index, meaning it can cause a quicker rise in blood sugar if eaten in large portions without balancing foods like protein or healthy fats. Because of its absorbent nature, preparation methods matter: baking or steaming with the skin on preserves more nutrients than frying or peeling. It's commonly used in hearty dishes such as gratins, soups, and casseroles, or simply baked and topped for a satisfying side. For those managing blood sugar, pairing it with fiber-rich vegetables or protein can help create a more balanced meal.

Dietary Information

Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program) is considered low-fat, making it a suitable choice for various dietary plans.

Notable micronutrients in Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program) include Vitamin B-6 (20% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.

Calorie Breakdown

At 79 calories per 100 grams, Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program) gets 11% of its calories from protein, 91% from carbohydrates, and 1% from fat. This is lower than most foods and comparable to fruits and vegetables.

Compare Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)

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