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A close-up view of freshly harvested potatoes showcasing their natural texture and rustic appearance.
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Potatoes, russet, without skin

🔥 83 Calories
💪 2.3g Protein
⚡ 17.8g Carbohydrates
🥑 0.4g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Potatoes, russet, without skin
Energy density
Moderate
83 kcal per 100g
Macro energy profile
Carb-led
11% Protein · 85% Carbohydrates · 4% Fat
Glycemic profile
High GI
GI 111 · GL 15.8
Notable signals
Low in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

83
kcal/100g
Protein
2.3g
Carbohydrates
17.8g
Fat
0.4g
Glycemic Index:
111

About Potatoes, russet, without skin

Russet potatoes, also known as Idaho potatoes, are a popular variety of starchy potatoes originating from the United States. They are characterized by their rough, brown skin and white flesh, making them ideal for baking, mashing, and frying. This versatile tuber is a staple in many households and is appreciated for its ability to absorb flavors while maintaining a fluffy texture when cooked. Russet potatoes thrive in well-drained soil and are typically harvested in late summer to early fall, offering a rich source of energy and nutrition.

Nutritionally, russet potatoes are low in calories, containing approximately 83 calories per 100 grams, and provide essential nutrients such as carbohydrates, proteins, and minimal fats. They are particularly high in potassium, which supports heart health, and vitamin C, known for its immune-boosting properties. With their high starch content, russet potatoes are an excellent source of energy, making them a popular choice for athletes and active individuals. They can be incorporated into various dishes, from classic mashed potatoes to innovative culinary creations.

Health Benefits

Provides a good source of complex carbohydrates for energy.
High in potassium, which helps regulate blood pressure.
Contains vitamin C that supports the immune system.
Rich in antioxidants that help combat oxidative stress.
Aids in digestion due to its fiber content.
Supports muscle function and recovery due to potassium.
Helps maintain healthy skin because of vitamin C.
Low in calories, making it a filling option for weight management.
Versatile in cooking methods, enhancing meal variety.
Provides a sense of satiety, reducing snacking between meals.

Recommended Food Pairings

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Potatoes and cheese: The creamy texture of cheese complements the fluffy consistency of russet potatoes, making them perfect for cheesy mashed potatoes.
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Potatoes and garlic: The strong flavor of garlic adds depth to the mild taste of russet potatoes, enhancing dishes like garlic mashed potatoes.
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Potatoes and herbs: Fresh herbs like rosemary or thyme bring a fragrant touch to roasted russet potatoes, elevating their flavor profile.
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Potatoes and sour cream: The tanginess of sour cream pairs beautifully with baked russet potatoes, adding richness and moisture.
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Potatoes and butter: A classic combination, butter adds a rich flavor and creaminess to mashed or baked russet potatoes.

How to Consume

Serving size
150g, or about 1 medium potato
Frequency
2-3 times per week
  • •Bake or steam russet potatoes to retain nutrients.
  • •Avoid frying to keep the calorie count low.
  • •Pair with healthy toppings like yogurt or herbs.
  • •Incorporate into soups or stews for added nutrition.
  • •Use in salads for a filling and nutritious component.

Selection & Storage

How to choose:

  • ✓Select firm potatoes with no soft spots or blemishes.
  • ✓Choose potatoes that are free from sprouts or green coloring.
  • ✓Look for uniform size for even cooking.
  • ✓Opt for organic potatoes when possible to avoid pesticides.
Storage
Store in a cool, dark place with good ventilation, ideally at temperatures between 45°F and 55°F (7°C to 13°C).
Shelf life
Up to 1-2 weeks in a cool, dark pantry; 3-5 weeks if stored in a refrigerator; can last up to 3 months if frozen.

Warnings & Contraindications

  • ⚠️May cause digestive discomfort in individuals with nightshade sensitivities.
  • ⚠️People with diabetes should monitor portion sizes due to high glycemic index.
  • ⚠️Excessive consumption may lead to weight gain due to high carbohydrate content.
  • ⚠️Avoid eating green or sprouted potatoes as they may contain toxic compounds.

Frequently Asked Questions

How many calories does Potatoes, russet, without skin have?

Russet potatoes without skin have approximately 83 calories per 100 grams. This makes them a low-calorie food option that can be easily incorporated into a balanced diet.

Is Potatoes, russet, without skin healthy?

Yes, russet potatoes are considered healthy when consumed in moderation. They are rich in essential nutrients, including potassium and vitamin C, and provide a good source of complex carbohydrates for energy.

How should Potatoes, russet, without skin be stored?

Store russet potatoes in a cool, dark place with good ventilation. They should be kept at temperatures between 45°F and 55°F (7°C to 13°C) to prevent sprouting and spoilage.

What are the benefits of eating Potatoes, russet, without skin?

Eating russet potatoes can provide numerous health benefits, including improved digestion due to their fiber content, support for heart health through potassium, and a boost to the immune system from vitamin C.

How much Potatoes, russet, without skin can I eat per day?

A recommended serving size is about 150 grams, which can be enjoyed 2-3 times per week as part of a balanced diet, depending on individual nutritional needs.

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