Russet Potatoes (Raw, Flesh and Skin)
Description:
Russet potatoes, commonly known for their starchy flesh and thick, brown skin, are a versatile and nutritious ingredient. Whether baked, mashed, or roasted, they offer a mild flavor and a hearty texture, making them a staple in many kitchens. These raw potatoes are packed with essential vitamins, minerals, and fiber, providing an excellent foundation for countless recipes.
Nutritional Information (Per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 79 kcal |
| Protein | 2.14 g |
| Total Fat | 0.08 g |
| Saturated Fat | 0.026 g |
| Carbohydrates | 18.07 g |
| Fiber | 1.3 g |
| Sugar | 0.62 g |
| Calcium | 13 mg |
| Iron | 0.86 mg |
| Magnesium | 23 mg |
| Phosphorus | 55 mg |
| Potassium | 417 mg |
| Sodium | 5 mg |
| Zinc | 0.29 mg |
| Copper | 0.103 mcg |
| Manganese | 0.157 mg |
| Selenium | 0.4 mcg |
| Vitamin C | 5.7 mg |
| Thiamin (B1) | 0.082 mg |
| Riboflavin (B2) | 0.033 mg |
| Niacin (B3) | 1.035 mg |
| Vitamin B6 | 0.345 mg |
| Folate | 14 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0.01 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
Russet potatoes are naturally free from common allergens like gluten, dairy, and nuts, making them a safe and versatile option for a variety of dietary needs. However, as with any food, be mindful of cross-contamination risks when preparing and serving.
Dietary Preferences:
- Vegetarian: Naturally, russet potatoes fit into a vegetarian diet, providing a good source of plant-based energy and nutrients.
- Vegan: Since they are plant-based, russet potatoes are also suitable for a vegan lifestyle.
- Gluten-Free: These potatoes are naturally gluten-free, making them a perfect option for those with celiac disease or gluten sensitivities.
- Low-Fat: Russet potatoes are low in fat, making them a healthy choice for those monitoring their fat intake.
- Low-Calorie: With only 79 calories per 100 grams, russet potatoes are a low-calorie option that can be included in a variety of healthy meal plans.
- Diabetic-Friendly: While potatoes are starchy and can impact blood sugar levels, their moderate glycemic index allows for controlled consumption in diabetic diets.
Health Benefits:
- Rich in Potassium: With 417 mg of potassium per 100g, russet potatoes help maintain electrolyte balance, support muscle function, and promote heart health.
- High in Vitamin C: The 5.7 mg of vitamin C in russet potatoes contributes to immune support and promotes healthy skin, teeth, and gums.
- Good Source of Fiber: The 1.3 grams of fiber aid in digestion and can help manage blood sugar levels, making russet potatoes a great choice for anyone looking to improve their digestive health.
- Mineral Content: With notable amounts of magnesium, iron, and phosphorus, russet potatoes support bone health, energy production, and overall well-being.
Preparation Tips:
- Baking: Russet potatoes are ideal for baking. Pierce the skin with a fork and bake at 400°F for 45–60 minutes, or until soft. Top with your favorite toppings like sour cream, chives, or cheese for a classic baked potato.
- Mashed Potatoes: After boiling, mash russet potatoes with butter, milk, salt, and pepper for a creamy side dish.
- Roasting: Cut into cubes or wedges, toss with olive oil, salt, and pepper, then roast at 425°F for 30-40 minutes for crispy, golden potatoes.
- French Fries: Russet potatoes are often the go-to choice for homemade French fries. Cut into thin strips, soak in water to remove excess starch, then fry or bake for a crispy finish.
Conclusion:
Russet potatoes are a staple in many kitchens for good reason: they are affordable, easy to prepare, and packed with nutrients that support a healthy diet. Whether you’re baking, mashing, or roasting, russet potatoes can be the perfect addition to a variety of meals. With their naturally gluten-free and low-fat profile, they are suitable for many dietary preferences, making them an excellent choice for all types of eaters. Keep these versatile tubers on hand for quick, nutritious, and satisfying meals any day of the week.
