Potatoes, russet
Category: Vegetables & Vegetable Products Characteristics: Without Skin Method: Raw
Nutrition Highlights
Serving Size
Calories
83
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 71 (85.4%) |
| Protein | 9.1 (10.9%) |
| Fat | 3.2 (3.9%) |
| Total | 83 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 79 (78.6%) |
| Carbohydrate | 18 (17.8%) |
| Protein | 2.3 (2.3%) |
| Ash | 1.0 (1.0%) |
| Fat | 0.4 (0.4%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
-
High in potassium which helps regulate blood pressure and heart function
-
Contain vitamin B6 which helps form red blood cells and support the nervous system
-
Provide vitamin C which acts as an antioxidant and supports immune function
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Contain fiber which aids digestion and promotes regularity
-
Low in calories making them a good addition to a weight loss diet
Risks
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High in carbohydrates and can spike blood sugar levels if consumed in large quantities
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Lack fiber since the skin is removed
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May have traces of pesticides if not organically grown
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Contain natural toxins like solanine that are generally harmless but may cause issues for some individuals
-
Provide mostly carbohydrates with little protein or healthy fats
Additional Information
Potatoes, russet, without skin, raw, are a versatile and widely consumed staple in many cuisines around the world. They offer several nutritional benefits while also carrying certain risks that need to be considered when incorporating them into a balanced diet.
Starting with the nutritional benefits, potatoes are a good source of carbohydrates, which are the body's primary source of energy. They provide a steady release of energy due to their complex carbohydrate content, making them an excellent choice for sustained energy throughout the day. Additionally, potatoes are relatively low in fat and cholesterol-free, making them a suitable option for individuals aiming to maintain a healthy weight or reduce their cholesterol intake.
Potatoes are also rich in dietary fiber, especially when consumed with their skin. However, in the case of russet potatoes without skin, the fiber content is reduced. Nonetheless, they still contain a moderate amount of dietary fiber, which aids in digestion and helps regulate bowel movements. Fiber also contributes to a feeling of fullness, making potatoes a potentially satisfying food choice.
Furthermore, potatoes are a good source of vitamin C, an essential nutrient that plays a crucial role in immune function and the production of collagen, a protein important for healthy skin, tendons, and blood vessels. Vitamin C also acts as an antioxidant, protecting the body against damage caused by harmful free radicals.
Potatoes also contain several important minerals. They are particularly rich in potassium, a mineral that helps maintain proper fluid balance, supports muscle function, and plays a role in regulating blood pressure. Additionally, potatoes provide small amounts of other minerals like magnesium, phosphorus, and iron, which are necessary for various bodily functions.
While potatoes offer several nutritional benefits, there are also some risks associated with their consumption. One important consideration is their high glycemic index (GI), which means they can cause a rapid spike in blood sugar levels. This characteristic makes potatoes less suitable for individuals with diabetes or those aiming to manage their blood sugar levels. However, cooking methods, such as boiling or steaming, can lower the GI of potatoes compared to frying or baking.
Another potential risk is that potatoes, especially when prepared in unhealthy ways like deep-frying or loaded with high-fat toppings, can contribute to weight gain and an increased risk of chronic conditions such as heart disease. It is important to be mindful of portion sizes and choose healthier cooking methods, such as baking or boiling, to minimize the risk of unhealthy weight gain.
In conclusion, potatoes, russet, without skin, raw, offer several nutritional benefits, including being a good source of carbohydrates, dietary fiber, vitamin C, and minerals such as potassium. However, their high glycemic index and the risk of unhealthy preparation methods should be considered. Incorporating potatoes into a balanced diet, with portion control and healthy cooking methods, can help individuals enjoy their nutritional benefits while minimizing potential risks.