Russet Potato vs Sweet Potato: Calories and Nutrition Compared (2026)

Russet potato, 2.1 g, is higher in protein than Sweet potato, 1.4 g. Sweet potato, 76 calories, is lower in calories than Russet potato, 97 calories.

Russet potatoes and Sweet potatoes are popular staples in many diets. Each offers unique nutritional benefits that may suit different dietary needs.

What Is the Difference Between Russet Potato and Sweet Potato?

Russet potato is a starchy tuber known for its rough brown skin and fluffy texture when cooked. It is commonly used for baking and frying. Sweet potato is a sweet-tasting tuber with smooth skin and vibrant orange flesh. It is often used in both savory and sweet dishes.

Russet Potato vs Sweet Potato: Nutrition Side by Side

The following table provides a side-by-side comparison of the nutritional values of Russet and Sweet potatoes.

Nutrient (per 100 g)	Russet potato (baked)	Sweet potato (boiled)
Calories	97 kcal	76 kcal
Protein	2.1 g	1.4 g
Carbs	21.4 g	17.7 g
Sugar	1.2 g	5.7 g
Fat	0.1 g	0.1 g
Fiber	2.2 g	2.5 g
Sodium	18 mg	27 mg

Which Is Better, Russet Potato or Sweet Potato?

For weight loss: Sweet potato has 76 calories, which is 21 calories less than Russet potato at 97 calories.

For muscle and protein: Russet potato contains 2.1 g of protein, which is higher than Sweet potato's 1.4 g.

For low-carb or low-sugar: Russet potato has 21.4 g of carbs and 1.2 g of sugar, while Sweet potato has 17.7 g of carbs and 5.7 g of sugar.

How to Track Russet potato and Sweet potato Accurately

Portion sizes and macronutrient content can often be misjudged, leading to inaccurate perceptions of calorie intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and are not intended as medical advice. This comparison is based on verified nutritional data. Values are per 100 g: Russet potato from Open Food Facts (aggregated plain entries), Sweet potato from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Russet potato has 2.1 g of protein, while Sweet potato has 1.4 g.

Which has fewer calories?

Sweet potato has 76 calories, while Russet potato has 97 calories.

What is the carbohydrate content of each?

Russet potato contains 21.4 g of carbs, while Sweet potato contains 17.7 g.

How much sugar is in each potato?

Sweet potato has 5.7 g of sugar, whereas Russet potato has 1.2 g.

What is the fiber content in each?

Russet potato provides 2.2 g of fiber, while Sweet potato offers 2.5 g.

What is the sodium content of each potato?

Russet potato has 18 mg of sodium, while Sweet potato has 27 mg.

Key Takeaways

• Russet potato: 97 calories, 2.1 g protein, 21.4 g carbs, 1.2 g sugar.
• Sweet potato: 76 calories, 1.4 g protein, 17.7 g carbs, 5.7 g sugar.
• Russet potato has 2.2 g of fiber, Sweet potato has 2.5 g.
• Russet potato contains 18 mg of sodium, Sweet potato contains 27 mg.
• Both potatoes have 0.1 g of fat.