Small Red Potato Calories: Exact Count & Nutrition Facts

A small red potato (approximately 5.3 ounces or 150 grams) contains about 130 calories, with 30 grams of carbohydrates, 3 grams of protein, and 2 grams of fiber. This complete nutritional profile makes red potatoes a nutrient-dense option for balanced meal planning.

Understanding the exact calorie content of small red potatoes helps you make informed dietary choices without sacrificing flavor or satisfaction. Whether you're tracking macros, managing weight, or simply curious about your favorite side dish, knowing these numbers puts you in control of your nutrition.

What Exactly Counts as a Small Red Potato?

When discussing "small" red potatoes, we're typically referring to those weighing approximately 5.3 ounces (150 grams) with the skin on. This standard measurement appears in the USDA's FoodData Central database, the most reliable source for nutritional information. The size resembles a large egg or a computer mouse—compact enough to fit comfortably in your palm.

Portion size matters significantly when calculating calories. A single small red potato provides:

Nutrient	Amount per Small Red Potato (150g)	% Daily Value*
Calories	130	6%
Total Carbohydrates	30g	11%
Dietary Fiber	2g	7%
Protein	3g	6%
Vitamin C	20mg	22%
Potassium	500mg	14%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

How Cooking Methods Affect Calorie Content

The preparation method significantly impacts the final calorie count of your red potatoes. Here's how common cooking techniques change the nutritional profile:

• Boiled (with skin): Maintains the base 130 calories while preserving water-soluble vitamins
• Baked: Still approximately 130 calories, but develops natural sweetness through caramelization
• Roasted with 1 tsp olive oil: Increases to about 160 calories while enhancing nutrient absorption
• Fried: Can double calories to 260+ due to oil absorption
• Air-fried: Approximately 140 calories with crispy texture using minimal oil

According to research published in the Journal of Agricultural and Food Chemistry, boiling potatoes with their skin intact preserves up to 90% of vitamin C content compared to peeling before cooking. This preparation method optimization represents a practical strategy for maximizing nutritional benefits while maintaining calorie targets.

Red Potatoes vs. Other Varieties: Nutritional Comparison

Not all potatoes deliver the same nutritional punch. Here's how small red potatoes compare to other common varieties of similar size:

Potato Type	Calories (150g)	Carbohydrates	Fiber	Notable Nutrients
Small Red Potato	130	30g	2g	High in vitamin C and potassium
Russet Potato	145	34g	2g	Higher in potassium but lower in vitamin C
Sweet Potato	135	30g	3g	Rich in vitamin A (beta-carotene)
Yukon Gold	125	28g	2g	Higher in vitamin B6

Data sourced from the USDA FoodData Central database confirms that red potatoes contain slightly fewer calories than russets while offering comparable fiber content. Their thinner skin contains valuable antioxidants called anthocyanins, which give them their distinctive color and provide additional health benefits not found in other varieties.

Practical Meal Planning Strategies

Incorporating small red potatoes into your diet doesn't mean compromising your nutritional goals. Try these evidence-based approaches:

• Cooling technique: Allow cooked potatoes to cool before eating to increase resistant starch content by up to 50%, which functions like fiber in your digestive system (Journal of Nutrition, 2018)
• Portion pairing: Combine one small red potato with 3 ounces of lean protein and 2 cups of non-starchy vegetables for a balanced 400-450 calorie meal
• Flavor enhancement: Use herbs, citrus zest, or vinegar instead of high-calorie toppings to maintain the 130-calorie baseline
• Meal timing: Consume potatoes earlier in the day when your body can better utilize the carbohydrates

Addressing Common Misconceptions

Many people avoid potatoes due to outdated nutritional advice. Current research tells a different story:

The American Journal of Clinical Nutrition published a 2020 review showing that potatoes, when prepared healthily and consumed as part of a balanced diet, don't negatively impact weight management. In fact, their high satiety index (satisfaction per calorie) means you feel fuller longer compared to many other carbohydrate sources.

Nutrition experts at Harvard's T.H. Chan School of Public Health emphasize that the problem isn't potatoes themselves, but how we typically prepare them (fried, loaded with butter and sour cream). A small red potato with its skin intact provides valuable nutrients without excessive calories when prepared properly.

When Red Potatoes Fit Your Dietary Needs

Small red potatoes offer particular benefits for specific dietary approaches:

• Active individuals: The carbohydrate content provides sustained energy for workouts
• Dietary fiber goals: Contributes to the recommended 25-38 grams of daily fiber
• Vegan/vegetarian diets: Excellent source of potassium often lacking in plant-based eating
• Budget-conscious eaters: One of the most affordable nutrient-dense foods per dollar

Registered dietitians frequently recommend including potatoes in moderation as part of the Dietary Guidelines for Americans' healthy eating patterns. Their versatility makes them suitable for Mediterranean, DASH, and other evidence-based dietary approaches when portion sizes are respected.

How many calories are in a small red potato without skin?

A small red potato without skin (150g) contains approximately 120 calories, slightly fewer than with skin due to the removal of fiber-rich skin. However, you lose valuable nutrients and fiber by peeling, so keeping the skin on is nutritionally preferable.

Are red potatoes good for weight loss?

Yes, when consumed in appropriate portions. A small red potato contains only 130 calories while providing fiber and nutrients that promote satiety. Their high satiety index means you feel fuller longer compared to many other carbohydrate sources, supporting weight management when prepared healthily.

How does the glycemic index of red potatoes compare to other varieties?

Red potatoes have a medium glycemic index (around 78) compared to Russets (85) and sweet potatoes (44-70 depending on preparation). Cooling cooked red potatoes increases resistant starch, lowering their effective glycemic impact. Pairing with protein or healthy fats further moderates blood sugar response.

Can I eat red potatoes on a low-carb diet?

A single small red potato contains 30g of carbohydrates, which may exceed strict low-carb diet limits. However, some moderate low-carb approaches allow one small potato occasionally. For strict keto diets, red potatoes are generally not recommended due to their carbohydrate content.