Are you concerned about your calorie intake but still crave for delicious meals? Look no further than small russet potatoes. A single small russet potato weighing 1-3/4" to 2-1/4" and with flesh and skin intact only contains 134 calories. Not only are they low in calories, but they are also a great source of nutrients that contribute to various health benefits.

Consuming one small russet potato provides 30 grams of carbohydrates, which is essential for the body's daily energy needs. Along with that, it also contains 2 grams of protein and negligible amounts of fat. The dietary fiber content in a small russet potato can vary from 2 to 3 grams.

In this article, we'll explore the nutritional value, benefits, and ways to cook and serve small russet potatoes.

Calories in Small Russet Potatoes

As mentioned earlier, a small russet potato weighing 1-3/4" to 2-1/4" and with flesh and skin intact contains only 134 calories.

Carbohydrates in Small Russet Potatoes

One small russet potato contains 30 grams of carbohydrates. These carbohydrates get broken down into glucose by the body, which provides energy for various bodily functions.

Protein in Small Russet Potatoes

While russet potatoes aren't high in protein, one small potato still contains 2 grams of protein. Protein is essential for repairing and building body tissues.

Fat in Small Russet Potatoes

Small russet potatoes are low in fat, with negligible amounts present. This makes them a good option for people who are concerned about their fat intake.

Fiber in Small Russet Potatoes

A small russet potato can provide 2 to 3 grams of dietary fiber. Fiber is essential for maintaining digestive health and preventing constipation.

Vitamins in Small Russet Potatoes

Small russet potatoes are an excellent source of vitamins like vitamin C, vitamin B6, and folate. Vitamin C is essential for building collagen and strengthening the immune system. Vitamin B6 promotes brain health and has mood-regulating properties. Folate is crucial for cell growth and development.

Minerals in Small Russet Potatoes

Russet potatoes are rich in minerals like potassium, magnesium, and phosphorus. Potassium helps in maintaining a healthy blood pressure level, while magnesium aids in bone health. Phosphorus helps in energy metabolism and maintaining healthy bones.

Health Benefits of Small Russet Potatoes

The health benefits of small russet potatoes are numerous. They help in maintaining heart health, promoting digestion, boosting brain health, regulating mood, and improving bone health. The low-calorie and high-nutrient value make them a great option for people trying to lose weight.

Ways to Cook Small Russet Potatoes

Small russet potatoes are incredibly versatile and can be cooked in various ways. Boiling, roasting, baking, and grilling are popular methods for cooking small russet potatoes. They can be mashed, boiled and fried, or used in stews and soups. The possibilities are endless.

Serving Ideas for Small Russet Potatoes

Small russet potatoes can be served as a side dish or as a part of the main course. They go well with grilled meat or fish, roasted vegetables, or in a salad. A popular recipe is potato salad, which uses boiled small russet potatoes tossed with a sauce made from mayonnaise, mustard, vinegar, and herbs.