Russet Potato Calories: Exact Count & Nutrition Facts (2024)

A medium russet potato (173g) contains 168 calories when baked with skin. This nutrient-dense staple provides 37g of carbohydrates, 4.6g of fiber, and essential vitamins and minerals including 34% of your daily potassium needs.

Why Russet Potatoes Deserve a Place in Your Balanced Diet

When you're tracking your daily calorie intake, understanding the precise nutritional profile of common foods like russet potatoes becomes essential. As one of the most versatile and widely consumed potato varieties in North America, russets offer more than just energy—they deliver substantial nutritional benefits that many people overlook.

Breaking Down Russet Potato Nutrition Facts

Let's examine the complete nutritional picture of a medium russet potato (approximately 173 grams) baked with skin, according to the USDA's FoodData Central database:

Nutrient	Amount	% Daily Value*
Calories	168	8%
Total Fat	0.2g	0%
Carbohydrates	37g	13%
Dietary Fiber	4.6g	16%
Sugars	1.7g	-
Protein	4.3g	9%
Potassium	1080mg	34%
Vitamin C	27mg	30%
Vitamin B6	0.5mg	29%

*Percent Daily Values based on a 2,000 calorie diet. Source: USDA FoodData Central

How Cooking Methods Impact Russet Potato Calories

Your preparation method significantly affects the final calorie count of russet potatoes. Here's how common cooking techniques change the nutritional profile:

• Baked with skin: 168 calories per medium potato (173g) - preserves maximum nutrients
• Boiled: 154 calories per medium potato - slightly lower due to water absorption
• Mashed (without additions): 134 calories per cup - depends on water content
• Fried: 312 calories per medium potato - nearly doubles calories due to oil absorption
• Air-fried: 180 calories per medium potato - minimal oil needed

Research from the Harvard T.H. Chan School of Public Health confirms that cooking methods dramatically impact the glycemic index of potatoes. Baking or boiling maintains a moderate glycemic index (around 70-85), while frying increases it significantly, affecting blood sugar response.

Russet vs. Other Potato Varieties: Calorie Comparison

Not all potatoes are nutritionally identical. Here's how russets compare to other common varieties:

Potato Type	Calories (Medium)	Fiber (g)	Best For
Russet	168	4.6	Baking, mashing, frying
Red	154	2.9	Boiling, salads, roasting
Sweet	112	3.8	Baking, roasting, mashing
Yukon Gold	156	3.2	Mashing, boiling, roasting
Fingerling	130	2.4	Roasting, salads

Maximizing Russet Potato Nutrition: Practical Tips

As a chef who's worked with potatoes in professional kitchens for over 15 years, I've discovered several science-backed techniques to maximize the nutritional benefits of russet potatoes:

1. Always keep the skin on - The skin contains nearly half the fiber and significant potassium. According to USDA research, peeling removes up to 24% of the potato's nutrients.
2. Cool cooked potatoes before eating - This increases resistant starch content by up to 50%, which acts as a prebiotic fiber. The National Institutes of Health confirms this process improves gut health benefits.
3. Pair with healthy fats - Combining potatoes with olive oil or avocado enhances absorption of fat-soluble vitamins naturally present in potatoes.
4. Avoid excessive processing - The more you mash or process potatoes, the higher their glycemic index becomes, affecting blood sugar response.

Addressing Common Russet Potato Myths

Despite their nutritional value, russet potatoes face several misconceptions:

• "Potatoes are just empty carbs" - False. Russets provide substantial potassium, vitamin C, and fiber that many modern diets lack.
• "Potatoes cause weight gain" - Only when prepared with excessive fats. The potato itself has minimal fat and moderate calories.
• "All potatoes spike blood sugar" - While they have a moderate glycemic index, pairing with protein and fat moderates this effect significantly.

The Centers for Disease Control and Prevention includes potatoes in their recommended vegetable intake, noting they provide essential nutrients often missing in American diets.

How Many Russet Potatoes Should You Eat Daily?

Dietary recommendations vary based on individual needs, but general guidelines suggest:

• For most adults: 1 medium potato (5-6 oz) 2-3 times weekly as part of vegetable intake
• For active individuals: Up to 1 potato daily can support energy needs
• For blood sugar management: Pair ½ potato with non-starchy vegetables and lean protein

Registered dietitians at the Academy of Nutrition and Dietetics emphasize that potatoes fit well within balanced eating patterns like the Mediterranean diet when prepared healthily.

Final Thoughts on Russet Potato Nutrition

Russet potatoes offer an impressive nutritional package that extends far beyond their calorie count. When prepared thoughtfully, they provide sustained energy, essential vitamins, and valuable fiber that supports digestive health. Understanding exactly how many calories are in a russet potato—and how preparation methods affect this count—empowers you to make informed dietary choices without unnecessarily eliminating a nutrient-rich food.

How many calories are in a medium russet potato?

A medium russet potato (approximately 173g) contains 168 calories when baked with the skin. This provides 37g of carbohydrates, 4.6g of fiber, and significant amounts of potassium and vitamin C.

Do russet potatoes have more calories than other potato varieties?

Russet potatoes have slightly more calories than some varieties. A medium russet (168 calories) contains more calories than red potatoes (154) or sweet potatoes (112), but similar calories to Yukon Golds (156). The difference comes mainly from water content and starch composition.

How does cooking method affect russet potato calories?

Cooking method significantly impacts calorie content. Baking preserves the natural 168 calories, boiling reduces it slightly to 154 calories, while frying nearly doubles it to 312 calories due to oil absorption. Air-frying adds minimal calories (180 total) since it requires little oil.

Are russet potatoes good for weight loss?

Yes, when prepared healthily. Russet potatoes provide substantial fiber and nutrients that promote satiety. A medium baked russet has only 168 calories and 4.6g of fiber. The key is avoiding high-calorie additions like butter, sour cream, or frying, which can triple the calorie count.

Should I eat russet potato skin for maximum nutrition?

Yes, the skin contains nearly half the fiber and significant potassium. USDA research shows that peeling removes up to 24% of the potato's nutrients. Always wash thoroughly before cooking with the skin on to maximize nutritional benefits.