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Nutrition for a Russet vs. Yukon Gold Potato

author image Brian Willett
Brian Willett began writing in 2005. He has been published in the "Buffalo News," the "Daytona Times" and "Natural Muscle Magazine." Willett also writes for Bloginity.com and Bodybuilding.com. He is an American Council on Exercise-certified personal trainer and earned a Bachelor of Arts in journalism from the University of North Carolina.
Nutrition for a Russet vs. Yukon Gold Potato
Russet and Yukon Gold are two common varieties of potato. Photo Credit Goodshoot/Goodshoot/Getty Images

All potatoes are carbohydrate-rich, but not all potatoes are exactly the same. You can find a number of different varieties just by taking a trip to your local grocery store. Among the most common are Russet and Yukon Gold potatoes. While these potatoes have some differences in physical appearance and the regions in which they can be cultivated, Russet and Yukon Gold potatoes have the same nutritional profile.


Each 5.3 oz. Russet or Yukon Gold potato provides 110 calories, which makes the potatoes moderately low in calories. This amount of calories comprises just 5.5 percent of the daily recommended intake of 2,000, so you may find Russet and Yukon Gold potatoes appropriate for dieting. If you're trying to lose weight, burn the 110 calories from either potato by 11 minutes of jogging or 23 minutes of playing volleyball.


As with many other vegetables, the majority of the calories in Russet and Yukon Gold potatoes come from carbohydrates. Each 5.3 oz. serving of either potato variety provides 26 g of carbohydrates, which is just 1 g less than 1/2 cup serving of oatmeal provides. Carbohydrates are your body's primary source of fuel, so carbohydrate-rich foods such as Russet or Yukon Gold potatoes can be beneficial for athletes.

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While Russet and Yukon Gold potatoes are rich in carbohydrates, they only provide low levels of an important carbohydrate, dietary fiber. Each 5.3 oz. potato of either variety contains just 2 g of this nutrient. Dietary fiber is essential for optimal health, as it promotes satiety, a healthy digestive system and can aid in managing blood sugar and cholesterol levels.


Both Russet and Yukon Gold potatoes provide 3 g of protein in each 5.3 oz. serving. The potatoes are not abundant sources of protein, as that amount is just half of what an egg contains. Your body needs protein for building and maintaining tissues such as muscle.


Russet and Yukon Gold potatoes may be appropriate for low-fat diets, as both potatoes are fat-free. Potatoes are often topped with high-fat ingredients such as cheese, sour cream, butter and bacon, always factor those extras into your nutritional calculations.


Potatoes are rich sources of potassium. Each 5.3 oz. Yukon Gold or Russet potato provides 620 mg of potassium, which comprises 31 percent of the daily suggested intake, 2,000 mg. Potassium helps your muscles, nervous system and heart function properly, so it is vital for your health.

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