Food · Vegetables and Vegetable Products
Russet potatoes nutrition facts
A typical portion of russet potatoes (1/2 cup, diced; 75 g, flesh and skin, raw) has 60 calories and 2g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 79 calories (flesh and skin, raw) to 95 (flesh and skin, baked).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 2.1g
- more than 25% of 8,218 USDA reference foods
- Calories per 100 g
- 79
- more than 23% of reference foods
- Sodium per 100 g
- 5mg
- more than 12% of reference foods
1/2 cup, diced weighs 75 g in USDA's record for Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program) (FDC 170027).
Where the calories come from: 89% carbohydrate, 1% fat and 10% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin B60.3 mg in 1/2 cup, diced (75 g), 15% of the Daily Value
Source: USDA FoodData Central (FDC 170027), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of russet potatoes USDA describes
Flesh and skin, baked has the most calories per 100 g (95); the fewest: Flesh and skin, raw (Includes… (79)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program) | 79 | 2.1 g | 0.1 g | 5 mg |
| Potatoes, Russet, flesh and skin, baked | 95 | 2.6 g | 0.1 g | 14 mg |
| Potatoes, russet, without skin, raw | 81 | 2.3 g | 0.4 g | 3 mg |
Every nutrient in this record (79)
The portion is 1/2 cup, diced (75 g); % DV is for that portion.
Energy, macronutrients and sugars (20)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.60 g | 2.14 g | 3% |
| Total lipid (fat) | 0.060 g | 0.080 g | 0% |
| Carbohydrate, by difference | 13.6 g | 18.1 g | 5% |
| Ash | 0.85 g | 1.13 g | |
| Energy | 59.3 kcal | 79.0 kcal | |
| Starch | 11.9 g | 15.9 g | |
| Sucrose | 0.098 g | 0.13 g | |
| Glucose | 0.19 g | 0.25 g | |
| Fructose | 0.17 g | 0.23 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0 g | 0 g | |
| Water | 58.9 g | 78.6 g | |
| Total Sugars | 0.47 g | 0.62 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 0.97 g | 1.30 g | 3% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.019 g | 0.026 g | 0% |
| Fatty acids, total monounsaturated | 0.0015 g | 0.0020 g | |
| Fatty acids, total polyunsaturated | 0.032 g | 0.043 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 9.75 mg | 13.0 mg | 1% |
| Iron, Fe | 0.65 mg | 0.86 mg | 4% |
| Magnesium, Mg | 17.3 mg | 23.0 mg | 4% |
| Phosphorus, P | 41.3 mg | 55.0 mg | 3% |
| Potassium, K | 313 mg | 417 mg | 7% |
| Sodium, Na | 3.75 mg | 5.00 mg | 0% |
| Zinc, Zn | 0.22 mg | 0.29 mg | 2% |
| Copper, Cu | 0.077 mg | 0.10 mg | 9% |
| Manganese, Mn | 0.12 mg | 0.16 mg | 5% |
| Selenium, Se | 0.30 µg | 0.40 µg | 1% |
Vitamins (27)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.0075 mg | 0.010 mg | 0% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 3.75 µg | 5.00 µg | |
| Tocopherol, beta | 0 mg | 0 mg | |
| Tocopherol, gamma | 0 mg | 0 mg | |
| Tocopherol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 4.28 mg | 5.70 mg | 5% |
| Thiamin | 0.062 mg | 0.082 mg | 5% |
| Riboflavin | 0.025 mg | 0.033 mg | 2% |
| Niacin | 0.78 mg | 1.03 mg | 5% |
| Pantothenic acid | 0.23 mg | 0.30 mg | |
| Vitamin B-6 | 0.26 mg | 0.34 mg | 15% |
| Folate, total | 10.5 µg | 14.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 9.45 mg | 12.6 mg | 2% |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 1.35 µg | 1.80 µg | 1% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 10.5 µg | 14.0 µg | |
| Folate, DFE | 10.5 µg | 14.0 µg | 3% |
| Betaine | 0.15 mg | 0.20 mg |
Fatty acids (20)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0.00075 g | 0.0010 g | |
| SFA 12:0 | 0.0023 g | 0.0030 g | |
| SFA 14:0 | 0.00075 g | 0.0010 g | |
| SFA 16:0 | 0.012 g | 0.016 g | |
| SFA 18:0 | 0.0030 g | 0.0040 g | |
| MUFA 18:1 | 0.00075 g | 0.0010 g | |
| PUFA 18:2 | 0.024 g | 0.032 g | |
| PUFA 18:3 | 0.0075 g | 0.010 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.00075 g | 0.0010 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | |
| Phytosterols | 3.75 mg | 5.00 mg |
Source: USDA FoodData Central, FDC 170027: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in russet potatoes?
60 in 1/2 cup, diced (75 g) of flesh and skin, raw; 79 to 95 per 100 g across USDA's descriptions.
How much protein is in russet potatoes?
2g in 1/2 cup, diced; 2.1 g per 100 g.
How much sodium is in russet potatoes?
0mg in 1/2 cup, diced; 5 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov