A russet potato is a type of potato that is large, with dark brown skin and few eyes. The flesh is white, dry, and mealy, and it is suitable for baking, mashing, and french fries. Russet potatoes are also known as Idaho potatoes in the United States.[rx]
| Russet Potatoes Quick Facts | |
|---|---|
| Name: | Russet Potatoes |
| Colors | Brown |
| Shapes | Medium to large, oblong or slightly flattened oval |
| Flesh colors | Pale white |
| Taste | Mild, earthy |
| Calories | 284 Kcal./cup |
| Major nutrients | Vitamin B6 (81.38%) Carbohydrate (49.32%) Iron (40.00%) Copper (35.56%) Potassium (34.98%) |
The russet potato is a type of large potato which is usually oblong in shape with few eyes and dark brown skin. This potato is widely grown in North America. It has white flesh which is really dry and mealy that making it suitable for baking, mashing, and French fries. In the United States, it is also known as Idaho potatoes. Sometimes it is known as baking potato or old potato. There are two varieties of Russet potatoes: Russet Burbank and Russet Norkotah. Russet Burbank is oblong in shape with light brown skin. It has white flesh that bakes up light and fluffy.
Origin
In order to upgrade the disease resistance of Irish potatoes, Luther Burbank selected potato which is known as Russet Burbank. It was not patented as the potatoes propagated from tubers were not authorized patents in the United States.
Nutritional value of Potatoes, Russet, flesh and skin, baked
Calories 284 Kcal. Calories from Fat 3.51 Kcal.
| Proximity | Amount | % DV |
|---|---|---|
| Water | 222.61 g | N/D |
| Energy | 284 Kcal | N/D |
| Energy | 1187 kJ | N/D |
| Protein | 7.86 g | 15.72% |
| Total Fat (lipid) | 0.39 g | 1.11% |
| Ash | 4.04 g | N/D |
| Carbohydrate | 64.11 g | 49.32% |
| Total dietary Fiber | 6.9 g | 18.16% |
| Total Sugars | 3.23 g | N/D |
| Sucrose | 1.17 g | N/D |
| Glucose (dextrose) | 1.11 g | N/D |
| Fructose | 0.96 g | N/D |
| Starch | 52.18 g | N/D |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium, Ca | 54 mg | 5.40% |
| Iron, Fe | 3.2 mg | 40.00% |
| Magnesium, Mg | 90 mg | 21.43% |
| Phosphorus, P | 212 mg | 30.29% |
| Potassium, K | 1644 mg | 34.98% |
| Sodium, Na | 42 mg | 2.80% |
| Zinc, Zn | 1.05 mg | 9.55% |
| Copper, Cu | 0.32 mg | 35.56% |
| Manganese, Mn | 0.682 mg | 29.65% |
| Selenium, Se | 1.5 µg | 2.73% |
| Fluoride | 135.1 µg | 3.38% |
| Vitamins | Amount | % DV |
|---|---|---|
| Water-soluble Vitamins | ||
| Vitamin B1 (Thiamin) | 0.2 mg | 16.67% |
| Vitamin B2 (Riboflavin) | 0.144 mg | 11.08% |
| Vitamin B3 (Niacin) | 4.031 mg | 25.19% |
| Vitamin B5 (Pantothenic acid) | 1.136 mg | 22.72% |
| Vitamin B6 (Pyridoxine) | 1.058 mg | 81.38% |
| Vitamin B9 (Folate) | 78 µg | 19.50% |
| Folate, food | 78 µg | N/D |
| Folate, DEF | 78 µg | N/D |
| Choline | 44.9 mg | 8.16% |
| Vitamin C (Ascorbic acid) | 24.8 mg | 27.56% |
| Fat-soluble Vitamins | ||
| Vitamin A, RAE | 3 µg | 0.43% |
| Vitamin A, IU | 30 IU | N/D |
| Beta Carotene | 18 µg | N/D |
| Betaine | 0.6 mg | N/D |
| Lutein + zeaxanthin | 57 µg | N/D |
| Vitamin E (alpha-tocopherol) | 0.21 mg | 1.40% |
| Vitamin K (phylloquinone) | 6 µg | 5.00% |
| Lipids | Amount | % DV |
|---|---|---|
| Fatty acids, total saturated | 0.096 g | N/D |
| capric acid 10:00 (decanoic acid) | 0.003 g | N/D |
| Lauric acid (dodecanoic acid) 12:00 | 0.012 g | N/D |
| Myristic acid 14:00(Tetradecanoic acid) | 0.003 g | N/D |
| Palmitic acid 16:00 (Hexadecanoic acid) | 0.063 g | N/D |
| Stearic acid 18:00 (Octadecanoic acid) | 0.015 g | N/D |
| Fatty acids, total monounsaturated | 0.009 g | N/D |
| Palmitoleic acid 16:1 (hexadecenoic acid) | 0.003 g | N/D |
| Oleic acid 18:1 (octadecenoic acid) | 0.003 g | N/D |
| Fatty acids, total polyunsaturated | 0.161 g | N/D |
| Linoleic acid 18:2 (octadecadienoic acid) | 0.123 g | N/D |
| Linolenic acid 18:3 (Octadecatrienoic acid) | 0.039 g | N/D |
| Amino acids | Amount | % DV |
|---|---|---|
| Tryptophan | 0.081 g | 18.41% |
| Threonine | 0.257 g | 14.60% |
| Isoleucine | 0.254 g | 15.19% |
| Leucine | 0.374 g | 10.12% |
| Lysine | 0.41 g | 12.26% |
| Methionine | 0.123 g | N/D |
| Cystine | 0.093 g | N/D |
| Phenylalanine | 0.311 g | N/D |
| Tyrosine | 0.185 g | N/D |
| Valine | 0.392 g | 18.56% |
| Arginine | 0.389 g | N/D |
| Histidine | 0.132 g | 10.71% |
| Alanine | 0.239 g | N/D |
| Aspartic acid | 1.839 g | N/D |
| Glutamic acid | 1.346 g | N/D |
| Glycine | 0.218 g | N/D |
| Proline | 0.242 g | N/D |
| Serine | 0.284 g | N/D |
| Flavonols | Amount | % DV |
|---|---|---|
| Quercetin | 2.2 mg | N/D |
*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by the U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weigh 194 lbs. Source: https://ndb.nal.usda.gov/
Health Benefits
Vitamin C and Iron
The potato may not seem like a food rich in vitamin C, but a large baked russet potato provides 25 milligrams of vitamin C, giving women and men, respectively, 33 percent and 28 percent of their recommended daily intake for vitamin C. The vitamin C in potatoes can help your body absorb its 3.2 milligrams of iron as well. The Institute of Medicine recommends that men get 8 milligrams of iron a day and women get 18 milligrams. Vitamin C and iron benefit your immune system and circulation.
Heart Health
Eating russet potatoes can help protect against heart disease, the leading cause of death in the United States. A large baked russet has 7 grams of fiber, which helps lower your cholesterol, reducing your risk of developing plaque in your arteries. It also provides more than one-third of your daily requirement for potassium, a mineral that works with sodium to maintain a healthy balance of water in your body and keep your blood pressure low. With only 290 calories, a potato can help you control your weight, another heart-healthy factor.
Metabolism
Your body needs B vitamins to help it convert food into energy. A russet potato contains 30 percent of the niacin and 10 to 20 percent of the thiamine, riboflavin and folate you need each day. It also gives you four-fifths of your recommended daily intake for vitamin B-6 and 8 grams of protein. Your brain needs the presence of both vitamin B-6 and the amino acids in protein to make neurotransmitters that help your brain and body function optimally.
Bone Density
To avoid a loss of bone density, which can result in fractures and osteoporosis, you need an adequate intake of magnesium and phosphorus, minerals that play a role in the formation of bones and teeth. A large baked russet potato is a rich source of these nutrients, with about 30 percent of the magnesium and phosphorus the IOM recommends you get each day. Magnesium also promotes normal nerve and muscle function, while phosphorus helps your body store energy from food.
Vitamins
Consuming a medium russet potato provides you with 0.6 milligrams of vitamin B-6, or 31 percent of the DV; 14.4 milligrams of vitamin C, or 24 percent of the DV; 2.3 milligrams of niacin, or 12 percent of the DV; 45 micrograms of folate, or 11 percent of the DV; 0.1 milligrams of thiamine, or 8 percent of the DV; and 0.1 milligrams of riboflavin, or 5 percent of the DV. Vitamin B-6, niacin, folate, thiamine and riboflavin are B vitamins, which turn the food you eat into energy, help your nervous system function properly and keep your hair, skin, eyes and liver healthy. Vitamin C acts as an antioxidant and is important for growing new tissues and repairing wounds.
Minerals
Russet potatoes are also a good source of minerals, with each medium potato providing 1.9 milligrams of iron, or 10 percent of the DV; 52 milligrams of magnesium, or 13 percent of the DV; 123 milligrams of phosphorus, or 12 percent of the DV; 0.6 milligrams of zinc, or 4 percent of the DV; and 31 milligrams of calcium, or 3 percent of the DV. Iron is essential for forming red blood cells and transporting oxygen around your body, and magnesium is needed for heart, nerve and immune system function.
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