Russet Potato (Raw Starchy Tuber)
Vegetables & Leafy Greens · 14 specs
Direct Answer
Per 100g raw Russet potato flesh, it provides 79 kcal, 2.14g protein, 18.1g carbohydrates (1.3g fiber / 16.8g net carbs), 0.08g fat, 417mg potassium (9% DV), 19.7mg Vitamin C (22% DV), and high-amylose baking starches with a Glycemic Index of 78–85.
Source: USDA FoodData Central (NDB# 11354) · Last reviewed Aug 28, 2026
Specs
| Energy / Calories | 79 kcal (331 kJ) kcal |
| Protein | 2.14 g (Contains complete patatin tuber storage protein) g |
| Carbohydrates | 18.1 g (Net Carbs: 16.8 g) g |
| Dietary Fiber | 1.30 g (Rises to 2.3g with skin) g |
| Net Carbohydrates | 16.8 g g |
| Total Sugars | 0.62 g g |
| Total Fat | 0.08 g g |
| Vitamin K1 | 1.9 µg µg |
| Vitamin C | 19.7 mg (22% DV) mg |
| Folate (B9) | 15 µg µg |
| Iron (Non-Heme) | 0.81 mg mg |
| Calcium | 12.0 mg mg |
| Potassium | 417 mg (9% DV / Outranks bananas) mg |
| Water Content | 79.2 % % |
Resistant Starch Retrogradation (Cook & Cool Method)
Boiling or baking potatoes and refrigerating them at 4°C for 24 hours causes starch retrogradation, converting up to 10–15% of digestible amylose into Type-3 Resistant Starch, halving postprandial glucose spike.
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