Are Russet Potatoes High in Sodium? The Truth Revealed

January 8, 2026 •

3 min read

According to the U.S. Department of Agriculture (USDA), one medium-sized baked russet potato contains only about 24 milligrams of sodium. This is a remarkably low amount, representing just over 1% of the recommended daily value for the average adult.

Quick Summary

A plain russet potato is naturally very low in sodium, containing a minimal amount per serving. The majority of sodium comes from added ingredients like salt, butter, processed toppings, and condiments. Understanding healthy preparation methods is key to keeping potato dishes low in sodium.

Key Points

Low in Sodium: A plain, unseasoned russet potato is naturally very low in sodium, with a single medium potato containing only around 24mg.
Preparation is Key: The high sodium content associated with potato dishes comes from how they are prepared, not the potato itself, with additions like salt and butter being the main culprits.
Nutrient-Rich: Russet potatoes are excellent sources of potassium, vitamin C, and other essential nutrients, making them a heart-healthy choice when prepared correctly.
Healthy Alternatives: Use herbs, spices, garlic, onion, and lemon juice to flavor potatoes instead of relying on salt.
Check Labels: Be wary of processed potato products, such as frozen fries or boxed mixes, which often contain high levels of added sodium.
Baking and Steaming: Healthy cooking methods like baking or steaming allow you to enjoy the natural flavor of russet potatoes while keeping sodium levels minimal.

Understanding Sodium in Fresh Potatoes

Fresh, unprocessed russet potatoes are not high in sodium; in fact, they are the opposite. The notion that potatoes are high in sodium is a common misconception, often stemming from how they are prepared and what they are served with. A plain, unseasoned russet potato is a nutritional powerhouse, offering significant amounts of potassium, Vitamin C, and Vitamin B6, all while being naturally low in sodium. This makes them an excellent component of a heart-healthy, low-sodium diet.

The Role of Potassium and Sodium Balance

Potassium and sodium work together to help regulate blood pressure and fluid balance in the body. A diet rich in potassium, like one that includes potatoes, can help offset the negative effects of excess sodium intake. The high potassium content in potatoes (a medium russet can have over 900 mg) is a key benefit, especially for those managing blood pressure.

How Preparation Methods Affect Sodium Content

While the potato itself is low in sodium, the way it's cooked and seasoned can drastically change its nutritional profile. Many popular potato dishes rely on salt for flavor, transforming a low-sodium vegetable into a high-sodium side dish.

Common high-sodium additions:

Table salt: A sprinkle of salt adds a significant amount of sodium instantly.
Salted butter: Most commercial butters contain added salt.
Processed toppings: Bacon bits, certain cheeses, and sour cream can be high in sodium.
Packaged seasonings: Many seasoning blends have a salt base, such as garlic salt or celery salt.
Fast food and restaurant meals: French fries and other potato products from restaurants are often heavily salted.

Low-Sodium Cooking Techniques

To enjoy the health benefits of russet potatoes without the high sodium, focus on preparation methods that use herbs, spices, and other seasonings instead of salt.

Baking: A plain baked russet potato is a perfect low-sodium choice. Use toppings like fresh herbs (rosemary, thyme, chives), a sprinkle of black pepper, or a light drizzle of olive oil instead of butter and salt.
Boiling/Steaming: Boiling or steaming potatoes without adding salt is another simple, healthy option. You can add flavor post-cooking with lemon juice, vinegar, or a salt-free seasoning blend.
Roasting: For crispy roasted potatoes, toss them with olive oil, garlic powder, onion powder, and fresh herbs instead of salt before baking. Roasting naturally brings out the potato's flavor.
Mashed Potatoes: Make mashed potatoes with unsalted butter, low-sodium broth or unsweetened plant-based milk, and flavor with garlic powder, pepper, and herbs.

A Comparison of Russet Potato Preparations


Preparation Method	Key Ingredients	Sodium Content	Notes
Baked (Plain)	Russet potato	Very low (approx. 24mg)	Ideal for low-sodium diets. Rich in potassium and Vitamin C.
French Fries (Fast Food)	Potato, salt, oil	Very high (variable)	Heavily salted during processing and cooking.
Mashed (Homemade, Unsalted)	Potato, unsalted butter/milk	Low (variable)	Sodium depends on ingredients used; unsalted options are best.
Salt Potatoes (Syracuse Style)	Potato, significant salt	Extremely high	A traditional dish specifically designed with high salt.
Frozen Hash Browns	Potato, added salt, preservatives	Moderate to high	Check nutrition labels carefully for added sodium.

Making Smart Choices

When selecting potato-based products at the grocery store, always read the nutrition label carefully. Processed and canned potato items often contain high levels of sodium for preservation and flavor enhancement. Choosing fresh, whole potatoes allows you to control the sodium content completely.

Tips for Reducing Sodium with Potatoes

Use herbs and spices: Flavor your potatoes with salt-free blends, garlic powder, onion powder, paprika, black pepper, rosemary, or thyme.
Rinse canned products: If using canned potatoes, rinse them thoroughly to wash away excess sodium.
Choose unsalted ingredients: Opt for unsalted butter, low-sodium broth, and salt-free seasoning blends.
Make your own: Cooking from scratch at home is the best way to control sodium levels in your food. Avoid relying on fast food or pre-packaged meals.

Conclusion

In conclusion, a fresh, raw, or plainly cooked russet potato is naturally low in sodium and is a healthy addition to most diets. The sodium concerns associated with potatoes are almost always linked to added salt and processed ingredients used during cooking or preparation, not the potato itself. By choosing fresh potatoes and flavoring them with herbs and spices instead of salt, you can enjoy a delicious, nutrient-rich food without compromising your health goals. Understanding this distinction empowers you to make healthier choices and control your dietary sodium intake effectively.

For more information on reducing sodium in your diet, the American Heart Association offers extensive resources on healthy eating.

Frequently Asked Questions

A medium-sized plain baked russet potato contains approximately 24 milligrams of sodium, which is considered very low.

This common misconception arises because many popular potato recipes involve adding a lot of salt, butter, and high-sodium toppings during preparation, which dramatically increases the overall sodium content.

Yes, absolutely. Potatoes are naturally low in sodium and can be a healthy part of a low-sodium diet, provided they are cooked without adding salt. Focus on using herbs and spices for flavor.

Baking, steaming, or roasting with olive oil, garlic, and fresh herbs are excellent low-sodium methods. Avoid adding salt and choose unsalted butter or milk for mashed potatoes.

Many frozen and processed potato products, like french fries and hash browns, have added salt for flavor and preservation. Always check the nutrition label for sodium content.

Instead of salted butter and cheese, try toppings like fresh chives, black pepper, paprika, Greek yogurt, or a drizzle of olive oil.

The minimal, naturally occurring sodium in potatoes is part of its nutrient profile. Added salt, which is sodium chloride, is the primary source of high sodium intake. You have full control over the salt you add, unlike the potato's natural content.