Potatoes, Russet, flesh and skin, baked
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
A baked Russet potato is a fluffy, starchy staple with a crisp, golden-brown skin and a soft, cloud-like interior. Its mild, earthy flavor makes it a perfect canvas for countless toppings and seasonings. Nutritionally, it's a low-fat, high-carb energy source with a good dose of fiber and potassium.
Calorie split: 11% protein · 88% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love the baked Russet for its comforting, versatile nature—it's a blank slate that can be loaded with savory toppings or simply enjoyed with a pat of butter and salt. It's a cultural icon, from American steakhouse sides to classic British jacket potatoes.
⚠️ Watch-outs & how to enjoy it better
Its high glycemic index can cause rapid blood sugar spikes, which is a concern for those managing diabetes. To counteract this, pair it with protein (like beans or Greek yogurt) and healthy fats (like avocado or olive oil) to slow digestion, and consider eating it cooled as a potato salad for more resistant starch.
Key benefits
- Excellent source of potassium for heart and muscle function.
- High in vitamin B6, essential for brain development and function.
- Provides resistant starch when cooled, which may benefit gut health.
- Naturally gluten-free and low in fat.
- A good source of dietary fiber, especially with the skin on.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Russet' name comes from the reddish-brown, russet-colored skin, and this variety was famously developed in the 1870s by a New York farmer who cross-breed two potato types to create a blight-resistant spud.
Full nutrition (USDA data · scales with serving)
| Water | 74.5 g |
| Energy | 95.0 kcal |
| Energy | 397 kj |
| Protein | 2.6 g |
| Total lipid (fat) | 0.13 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 21.4 g |
| Fiber, total dietary | 2.3 g |
| Total Sugars | 1.1 g |
| Sucrose | 0.39 g |
| Glucose | 0.37 g |
| Fructose | 0.32 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 17.4 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 71.0 mg |
| Potassium, K | 550 mg |
| Sodium, Na | 14.0 mg |
| Zinc, Zn | 0.35 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.23 mg |
| Selenium, Se | 0.50 ug |
| Fluoride, F | 45.2 ug |
| Vitamin C, total ascorbic acid | 8.3 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.05 mg |
| Niacin | 1.3 mg |
| Pantothenic acid | 0.38 mg |
| Vitamin B-6 | 0.35 mg |
| Folate, total | 26.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 26.0 ug |
| Folate, DFE | 26.0 ug |
| Choline, total | 15.0 mg |
| Betaine | 0.20 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 6.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 10.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 19.0 ug |
| Vitamin E (alpha-tocopherol) | 0.07 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.0 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.02 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.05 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.03 g |
| Threonine | 0.09 g |
| Isoleucine | 0.09 g |
| Leucine | 0.13 g |
| Lysine | 0.14 g |
| Methionine | 0.04 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.10 g |
| Tyrosine | 0.06 g |
| Valine | 0.13 g |
| Arginine | 0.13 g |
| Histidine | 0.04 g |
| Alanine | 0.08 g |
| Aspartic acid | 0.61 g |
| Glutamic acid | 0.45 g |
| Glycine | 0.07 g |
| Proline | 0.08 g |
| Serine | 0.10 g |
FAQ
Is a baked potato with skin healthier than without?
Yes, the skin contains a significant portion of the fiber, vitamins, and minerals. Eating it with the skin maximizes the nutritional benefit.
Why do Russets get so fluffy when baked?
Their high starch content and low moisture cause the starch granules to absorb water and swell dramatically during baking, creating that light, fluffy texture.
How can I make a baked potato crispier?
Scrub and dry the potato thoroughly, rub the skin with a little oil and salt, and bake directly on the oven rack at a high temperature (400°F/200°C or above).
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.95 kcal/g · 11% calories from protein · 2.3 g fiber · 1.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.03 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.