Red Potato Nutrition Facts: Complete Guide to Health Benefits

One medium red potato (150g) contains 150 calories, 34g of carbohydrates, 3g of protein, and is an excellent source of vitamin C (28% DV), potassium (19% DV), and vitamin B6 (20% DV), with the skin providing nearly double the fiber of peeled potatoes.

Discover exactly how red potatoes stack up nutritionally compared to other varieties and learn practical ways to maximize their health benefits in your daily meals. This guide delivers science-backed nutritional facts you can trust, helping you make informed dietary choices without the fluff.

Nutritional Powerhouse: What Makes Red Potatoes Special

Red potatoes aren't just colorful additions to your plate—they're nutritional powerhouses with unique benefits. Unlike their russet counterparts, red potatoes maintain more nutrients due to their thinner skin and lower starch content. The vibrant red skin contains anthocyanins, powerful antioxidants also found in blueberries and red cabbage, which combat oxidative stress and inflammation.

Complete Nutritional Breakdown Per Medium Potato (150g)

Nutrient	Amount	Daily Value %
Calories	150	8%
Total Carbohydrates	34g	12%
Dietary Fiber	3.6g	14%
Vitamin C	17mg	28%
Potassium	535mg	19%
Vitamin B6	0.4mg	20%
Manganese	0.2mg	10%

Data sourced from the USDA FoodData Central database, the most comprehensive nutritional resource maintained by the United States Department of Agriculture.

Red Potatoes vs. Other Varieties: Nutritional Comparison

Understanding how red potatoes compare to other common varieties helps you make smarter dietary choices. The key difference lies in their starch content and nutrient density:

• Red vs. Russet Potatoes: Red potatoes have about 20% less starch and 15% more vitamin C than russets. Their lower glycemic index (78 vs. 85 for russets) makes them a better option for blood sugar management.
• Red vs. Sweet Potatoes: While sweet potatoes contain more vitamin A, red potatoes provide significantly more potassium and have a more balanced macronutrient profile for active individuals.
• Red vs. Fingerling Potatoes: Red potatoes contain approximately 25% more iron than fingerlings, making them superior for maintaining healthy blood cells.

Health Benefits Backed by Research

The specific nutrient profile of red potatoes delivers several evidence-based health benefits:

Cardiovascular Support

The potassium content in red potatoes (535mg per medium potato) helps regulate blood pressure by counteracting sodium's effects. According to research published in the American Heart Association's journal Hypertension, increasing potassium intake while reducing sodium can lower blood pressure as effectively as some medications.

Digestive Health Optimization

With 3.6g of fiber per medium potato (nearly double when eaten with skin), red potatoes promote healthy digestion. The resistant starch formed when cooled after cooking acts as a prebiotic, feeding beneficial gut bacteria. Studies from National Institutes of Health research show this can improve gut microbiome diversity by up to 30%.

Blood Sugar Management

Despite being a carbohydrate source, red potatoes have a moderate glycemic index of 78, especially when consumed with skin and cooled. The Centers for Disease Control and Prevention recognizes properly prepared potatoes as part of balanced meal plans for people with diabetes when portion-controlled.

Maximizing Nutritional Value: Preparation Matters

How you prepare red potatoes dramatically affects their nutritional profile. Follow these evidence-based preparation methods to maximize health benefits:

• Always keep the skin on - The skin contains nearly 50% of the fiber and significant amounts of iron and potassium
• Cool after cooking - Cooling increases resistant starch content by up to 300%, improving gut health benefits
• Avoid deep frying - Baking or boiling preserves nutrients better than frying, which adds unhealthy fats
• Pair with healthy fats - Consuming with olive oil or avocado enhances absorption of fat-soluble vitamins

Practical Incorporation into Your Diet

Red potatoes fit seamlessly into various dietary patterns when prepared thoughtfully:

• For weight management: Include one medium red potato (150g) as your carbohydrate source in meals, replacing refined grains
• For athletic performance: Consume cooled red potatoes post-workout for sustained energy release and muscle recovery
• For family meals: Roast with herbs instead of salt for a nutrient-dense side dish kids will enjoy
• For meal prep: Cook in batches, cool, and store for up to 4 days to maximize resistant starch benefits

Nutrition Myths Debunked

Several misconceptions about potato nutrition persist despite scientific evidence to the contrary:

• "Potatoes are just empty calories" - False. One medium red potato provides significant amounts of essential vitamins and minerals, plus fiber when skin is consumed.
• "All potatoes spike blood sugar" - Misleading. Red potatoes have a moderate glycemic index, especially when cooled, and can be part of balanced meals for blood sugar control.
• "Potatoes cause weight gain" - Incorrect. Research from the National Library of Medicine shows potatoes don't inherently cause weight gain when prepared healthily and portion-controlled.

When Red Potatoes Might Not Be Ideal

While generally nutritious, red potatoes may require modification for certain dietary needs:

• Keto diets: With 34g of carbohydrates per medium potato, they exceed typical keto carb limits. Consider smaller portions of lower-carb vegetables instead.
• Nightshade sensitivity: Some individuals with autoimmune conditions may need to limit nightshade vegetables including potatoes.
• Kidney disease: Those with advanced kidney disease may need to monitor potassium intake, though red potatoes contain less potassium than sweet potatoes.

Are red potatoes healthier than white potatoes?

Red potatoes generally offer slightly better nutrition than white potatoes. They contain more vitamin C, potassium, and antioxidants in their skin. The thinner skin of red potatoes means less nutrient loss during preparation, and they have a lower glycemic index (78 vs 85 for white potatoes), making them better for blood sugar management.

How many calories in a medium red potato with skin?

A medium red potato (approximately 150g) with skin contains about 150 calories. The skin contributes nearly 50% of the fiber content, so keeping the skin on provides additional nutritional benefits without significantly increasing calorie count.

Do red potatoes have resistant starch?

Yes, red potatoes contain resistant starch, particularly when cooked and then cooled. Cooling increases resistant starch content by up to 300%, which acts as a prebiotic to feed beneficial gut bacteria. This makes cooled red potatoes excellent for digestive health and blood sugar management.

Are red potatoes good for weight loss?

Red potatoes can be part of a weight loss diet when prepared healthily and portion-controlled. One medium red potato provides 150 calories and 3.6g of fiber, promoting satiety. Research shows potatoes don't inherently cause weight gain when prepared by baking or boiling rather than frying, and when consumed as part of balanced meals with adequate protein and vegetables.

What's the best way to cook red potatoes for maximum nutrition?

For maximum nutrition, cook red potatoes with skin on by baking or boiling, then cool before eating. Keeping the skin preserves fiber and nutrients, while cooling increases resistant starch content by up to 300%. Avoid deep frying, which adds unhealthy fats and reduces nutritional value. Pair with healthy fats like olive oil to enhance absorption of fat-soluble vitamins.