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

Russet potato has 2.1 g of protein, while white potato has 2.0 g. Russet potato contains 97 calories, compared to 93 calories in white potato.

Russet and white potatoes are popular varieties with different nutritional values. Understanding their differences can help inform dietary choices.

What Is the Difference Between Russet Potato and White Potato?

Russet potato is a starchy variety known for its rough brown skin and fluffy texture when cooked. It is commonly used for baking and frying. White potato is a smooth-skinned variety with a creamy texture and mild flavor. It is versatile and can be used in various dishes, including boiling and mashing.

Russet Potato vs White Potato: Nutrition Side by Side

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

Nutrient (per 100 g)	Russet potato (baked)	Potato (baked, flesh)
Calories	97 kcal	93 kcal
Protein	2.1 g	2.0 g
Carbs	21.4 g	21.6 g
Sugar	1.2 g	1.7 g
Fat	0.1 g	0.1 g
Fiber	2.2 g	1.5 g
Sodium	18 mg	5 mg

Which Is Better, Russet Potato or White Potato?

For weight loss: White potatoes have fewer calories at 93 compared to 97 in Russet potatoes. This slight difference may influence calorie-conscious choices.

For muscle and protein: Russet potatoes provide slightly more protein at 2.1 g compared to 2.0 g in white potatoes. This may be a consideration for those focusing on protein intake.

For low-carb or low-sugar: White potatoes have 21.6 g of carbs and 1.7 g of sugar, while Russet potatoes contain 21.4 g of carbs and 1.2 g of sugar.

How to Track Russet potato and White potato Accurately

Portion sizes and macronutrient content can be easy to misjudge, impacting dietary decisions. 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 should not be considered medical advice. Always consult a healthcare provider for personalized nutrition guidance. Values are per 100 g: Russet potato from Open Food Facts (aggregated plain entries), White potato from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which potato has more protein?

Russet potato has 2.1 g of protein, while white potato has 2.0 g.

Which potato has fewer calories?

White potato has 93 calories, while Russet potato has 97 calories.

What are the carbohydrate contents?

Russet potato contains 21.4 g of carbs, while white potato has 21.6 g.

How much sugar is in each type of potato?

Russet potato has 1.2 g of sugar, while white potato contains 1.7 g.

What is the fiber content in each potato?

Russet potato has 2.2 g of fiber, while white potato has 1.5 g.

How much sodium is present in each potato?

Russet potato contains 18 mg of sodium, while white potato has 5 mg.

Key Takeaways

• Russet potato: 97 calories, 2.1 g protein, 21.4 g carbs, 1.2 g sugar, 2.2 g fiber, 18 mg sodium.
• White potato: 93 calories, 2.0 g protein, 21.6 g carbs, 1.7 g sugar, 1.5 g fiber, 5 mg sodium.
• Russet potatoes have slightly more protein than white potatoes.
• White potatoes have fewer calories compared to Russet potatoes.
• Russet potatoes have lower sugar content than white potatoes.
• White potatoes have higher carbohydrate content than Russet potatoes.