Are Russet Potatoes Healthy? Health Benefits of Potatoes

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Christina Ross
Christina Ross
I'm a human being on planet earth. I've lived hundreds of lifetimes. In this incarnation I'm here to advance medicine.

If you are one of those people who relish having snacks and meals consisting of carbs, then you are probably familiar with the amazing taste of Russet Potatoes. Let’s face it, carbs are the best food out there! 

Are you worried about the few pounds you gained over the Thanksgiving or Christmas holidays? Are you blaming all those delicious starchy meals that you devoured when you have probably asked yourself — are Russet potatoes healthy?

If you are looking for answers to your question, then we can help! We have compiled a detailed breakdown of the characteristics of Russet Potatoes and whether they are actually healthy for us or not. So, keep on reading!

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Are Russet Potatoes Healthy – Potential Health Benefits

Are Russet Potatoes Healthy

Our carb-fearing population would often say that these large, oblong-shaped vegetables are the root of all evil when it comes to our increased scale number. However, that’s a misconception we are here to debunk. 

Rich in Fiber:

Russet Potatoes are in fact healthier than regular white potatoes. The reason is their high fiber content in comparison to that of white potatoes, which improves your overall gut health. 

Improved gut health lowers the risk of constipation by normalizing bowel movements and maintaining proper bowel health as well. 

Moreover, fiber-rich food such as Russet Potatoes also helps you feel more full which aids in consumption of fewer calories and eventually weight loss. Yes, weight loss!

Furthermore, fiber regulates blood sugar levels as well as lowers cholesterol levels which are related to the cause of Diabetes and Heart Diseases. Good thing that these potatoes comprise 16% of the daily value (DV) of fiber. 

So, stop worrying about gaining weight and eat those fries! 

Packed with Vitamins and Antioxidants:

A single russet potato may contain about 31% of DV of Vitamin B-6, 24% of DV of Vitamin C, and 12%, 11%, 8%, and 5% of DV of Niacin, Folate, Thiamine, and Riboflavin. 

Vitamin B-6, Niacin, Folate, Thiamine, and Riboflavin are rich Antioxidants that help fight free radicals causing damage to our cells. Hence food rich in antioxidants help to keep our skin, hair, eyes, and liver healthy. 

If you want more of these, keep the flesh of the potatoes on for 12 times more antioxidants. So don’t be afraid to eat those potato skins, indulge in more skin-on French fries or baked potatoes if you like!

If that wasn’t enough, Vitamin C is also important in the growth of new tissues in our system, which helps repair wounds a lot faster!

Rich in Minerals:

Russet Potatoes are also a good source of minerals, including 10% of DV of Iron, 13% of magnesium, 4% of zinc, 3% of the calcium in a medium-sized potato. These minerals each have their use in our health. 

Iron helps keep our blood healthy by creating red blood cells and carrying oxygen throughout our bodies. Magnesium, on the other hand, is important for maintaining a healthy heart, nerves, and immune system. 

Zinc in our food helps to reduce inflammation and the risk of age-related diseases, all the while promoting wound healing. 

Supports Exercise Performance:

One medium-sized baked Russet Potato can have up to 129 calories and is a great pre-workout snack. This is because of the high content of carbohydrates and protein, which makes it a great source of fuel for the body. Not only that but it has also been proven to improve metabolism as well. 

May Improve Blood Sugar Control:

Russet Potatoes have more levels of starch than any other potatoes. These potatoes contain a special type of starch called Resistant Starch which our body cannot fully absorb. This starch directly goes to our large intestine, which becomes nutrition for the bacteria in our gut. 

Moreover, according to research a reduction in insulin resistance has been seen up to 33% in people over 1 month with consumption of 30 grams of resistant starch. This, as a result, improves the blood sugar level. 

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What Are the Drawbacks of Russet Potatoes to Our Health?

are potatoes bad for you

If we talk about the cons of Russet Potatoes and the adverse effects that they might have on our health, then we technically have none. 

It mostly depends on how we prepare these potatoes. The way we eat them has an impact on how nutritious and healthy they are. Adding heaps of cream and butter, bacon bits, and everything that you can think of to add more flavor is likely to clog arteries sooner or later. 

However, these potatoes contain Glycoalkaloids which are chemical compounds that can be toxic to our health if consumed in larger quantities. If you consume potatoes day and night and that’s the only thing that eats, then you might be in trouble. 

However, you can only eat a certain type of vegetable for so long, no matter how tasty they are. So, this is not something that should be of concern. 

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Frequently Asked Questions (FAQs)

Do russet potatoes cause weight gain?

If you follow a proper diet and don’t indulge in excessive consumption of russet potatoes, then it won’t cause weight gain. 

Are russet potato skins healthy?

The skin of the russet potato contains a lot of fiber and nutrients and can be really healthy. So, yes, you should eat the skin.

Are gold potatoes healthier than russet?

The nutritional profile of both of them are pretty similar, so it’s difficult to say which one is healthier.

How You Cook Your Potatoes Matter!

Russet Potatoes can be incredibly versatile when it comes to cooking them. To ensure the healthier version, try not to indulge your potatoes with high-calorie and high-fat toppings. 

Moreover, try to keep the skin on your potatoes intact! Studies have shown that the flesh preserves the most nutrients and prevents minerals and antioxidants from leaching out when cooking! 

So, enjoy your Russet Potatoes without any guilt! 


The next time anyone tells you to lay off on the Russet Potatoes due to their high-calorie content, ignore them but not before letting them know the benefits of its consumption. Ignore their rants about such misconceptions because you don’t need that negativity in your life! Am I right? So, if you ever find yourself thinking are Russets potatoes healthy or not, come back here and go over the amazing health benefits it has. You will not be disappointed!

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