🧪 Nutrition Facts
- Calories 109.5
- Total Fat 0.0 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 0.0 mg
- Potassium 620.1 mg
- Total Carbohydrate 26.0 g
- Dietary Fiber 2.1 g
- Sugars 1.0 g
- Protein 3.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 20.7 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.2 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Russet Potatoes contains 109.5 calories per serving (1 medium (148.0g)), a moderate amount that fits easily into most daily calorie goals. Carbohydrates are the primary energy source at 26.0g per serving (89.6% of calories), with a good 2.1g of dietary fiber.
📝 Ingredients
Potatoes.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Russet Potatoes. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Russet Potatoes — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Russet Potatoes contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 109.5 kcal | 5.5% |
| Total Carbohydrate | 26.0 g | 9% |
| Dietary Fiber | 2.1 g | 7% |
| Total Sugars | 1.0 g | 2% |
| Protein | 3.0 g | 6% |
| Calcium | 20.7 mg | 2% |
| Iron | 1.2 mg | 7% |
| Potassium | 620.1 mg | 13% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Russet Potatoes accounts for 5.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 89.6% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 109.5 calories in Russet Potatoes? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 8.3 min |
| Walking: 17 minutes per mile | 18.9 min |
| Cycling (Low Intensity) | 12.0 min |
| HIIT | 10.1 min |
| House Cleaning | 29.6 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Russet Potatoes
Is Russet Potatoes good for weight loss?
Russet potatoes can support weight loss when prepared simply—boiled or baked—since they're low in calories and fat while providing satisfying carbs and fiber. The 2.1g of fiber per medium potato promotes fullness, which may help reduce overall calorie intake.
Is Russet Potatoes a good snack for kids?
Kids generally enjoy russet potatoes since they're mild, versatile, and easy to prepare in appealing forms like mashed, baked, or cut into fries. The 3g of protein per medium potato also contributes to their nutritional value for growing children.
What vitamins or minerals stand out in Russet Potatoes?
Potassium stands out at 620mg per medium potato, supporting heart health and muscle function. Russets also provide iron for oxygen transport, though pairing them with vitamin C sources enhances iron absorption.
What diets does Russet Potatoes suit?
These potatoes work well with most diets, including vegetarian, vegan, gluten-free, and paleo approaches. They're a staple in many traditional and cultural diets worldwide.
What does Russet Potatoes pair well with for a balanced meal?
Pair russet potatoes with lean proteins like chicken, fish, or beans to create a complete meal. Adding vegetables and a source of healthy fat—such as olive oil or avocado—rounds out nutrition and flavor.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
