Russet Potatoes (Baked with Skin)
Nutritional Information per 100g
| Nutrient | Amount |
|---|---|
| Energy | 97 kcal |
| Protein | 2.63 g |
| Total Fat | 0.13 g |
| Saturated Fat | 0.032 g |
| Carbohydrates | 21.44 g |
| Dietary Fiber | 2.3 g |
| Sugars | 1.08 g |
| Calcium | 18 mg |
| Iron | 1.07 mg |
| Magnesium | 30 mg |
| Phosphorus | 71 mg |
| Potassium | 550 mg |
| Sodium | 14 mg |
| Zinc | 0.35 mg |
| Copper | 0.107 mcg |
| Manganese | 0.228 mg |
| Selenium | 0.5 mcg |
| Vitamin C | 8.3 mg |
| Thiamin (Vitamin B1) | 0.067 mg |
| Riboflavin (Vitamin B2) | 0.048 mg |
| Niacin (Vitamin B3) | 1.348 mg |
| Vitamin B6 | 0.354 mg |
| Folate | 26 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 1 mcg |
| Vitamin E | 0.07 mg |
| Vitamin D2 | 0 mcg |
Overview:
Russet potatoes, often known for their hearty and starchy texture, are a versatile ingredient in any kitchen. When baked with their skin on, they retain more nutrients and offer a delightful mix of fiber and vitamins. Perfect for serving as a side dish or incorporating into hearty stews and casseroles, russet potatoes are both affordable and nutritionally dense.
The nutritional profile of baked russet potatoes is impressive, providing a solid source of energy, dietary fiber, and essential vitamins and minerals. With just 97 kcal per 100g, theyβre a low-calorie food option that can be enjoyed in various ways without guilt. Additionally, they provide a good dose of potassium, which is beneficial for heart health and muscle function.
Health Benefits:
- High in Fiber: Russet potatoes, with their skin intact, are an excellent source of dietary fiber, which supports digestive health and helps to regulate blood sugar levels. A 100g serving contains about 2.3g of fiber, which contributes to your daily fiber needs.
- Rich in Potassium: With 550 mg of potassium per 100g, russet potatoes are a heart-healthy food that supports fluid balance, nerve transmission, and muscle function.
- Boosts Vitamin C: A serving of baked russet potatoes provides 8.3 mg of vitamin C, an essential nutrient that helps to boost immune function and support skin health.
- Iron & Magnesium: These two minerals work together to promote healthy red blood cells and overall energy levels. Potatoes provide 1.07 mg of iron and 30 mg of magnesium per serving.
Allergen Information:
Russet potatoes themselves are naturally allergen-free and are suitable for most dietary preferences. However, if prepared with added ingredients like butter, cream, or cheese, allergens such as dairy may be present. Always check recipes for potential allergens if preparing dishes with russet potatoes.
Dietary Preferences:
- Gluten-Free: Naturally free of gluten, russet potatoes are a safe choice for anyone following a gluten-free diet.
- Vegetarian & Vegan: Russet potatoes are plant-based, making them suitable for both vegetarian and vegan diets. They can be incorporated into a wide range of meat-free meals.
- Low-Fat: With less than 0.2g of fat per 100g, russet potatoes can be enjoyed by those looking to maintain a low-fat diet.
Tips for Preparation:
Baked russet potatoes are a simple and tasty dish to prepare, but here are a few tips to enhance their flavor and texture:
- Crispier Skin: For an extra crispy skin, rub the potatoes with olive oil and sea salt before baking. This adds flavor and improves the texture.
- Seasoning: Experiment with various herbs and spices, such as garlic, rosemary, or thyme, to elevate the taste of your baked potatoes.
- Stuffed Potatoes: Once baked, russet potatoes can be hollowed out and stuffed with various fillings like cheese, sour cream, or vegetables for a more hearty meal.
Conclusion:
Russet potatoes are an essential pantry staple, versatile in their uses and rich in nutrients. With their deliciously soft flesh and crispy skin, theyβre an excellent choice for everything from simple baked potatoes to elaborate dishes. Whether youβre looking for a side dish or the base for a more elaborate meal, russet potatoes provide a nutritious, satisfying, and easy-to-prepare option that can be enjoyed by all.
