Red Potato Calories: Exact Count & Nutrition Facts (2025)

A medium red potato (about 150g) contains approximately 105 calories, with 26g of carbohydrates, 2.5g of fiber, and 2.6g of protein. The calorie count remains consistent across most preparation methods when cooked without added fats, making red potatoes a nutrient-dense option for balanced diets.

Discover exactly how red potato calories fit into your nutrition goals with this comprehensive guide. Whether you're tracking macros, managing weight, or simply curious about this versatile vegetable, you'll get precise calorie information, preparation insights, and practical usage tips backed by authoritative nutritional data.

Understanding Red Potato Nutrition Basics

Red potatoes offer a balanced nutritional profile that makes them a smart choice for health-conscious eaters. According to the USDA FoodData Central database, the standard nutritional breakdown per 100g of raw red potatoes includes:

Nutrient	Amount per 100g	% Daily Value*
Calories	70 kcal	3.5%
Total Carbohydrates	16g	5.3%
Dietary Fiber	2.2g	7.8%
Protein	2.0g	4.0%
Vitamin C	19.7mg	22%
Potassium	421mg	9%

*Based on a 2,000 calorie diet. Source: USDA FoodData Central

These small but mighty tubers deliver substantial nutritional value without excessive calories. The naturally occurring fiber helps with satiety, while the vitamin C content supports immune function—making red potatoes far more than just a carbohydrate source.

How Preparation Methods Affect Red Potato Calories

One of the most common misconceptions about potatoes is that cooking method dramatically changes their calorie content. The reality is more nuanced:

• Boiled red potatoes (150g): 105 calories - Water absorption slightly increases weight but doesn't add calories
• Baked red potatoes (150g): 110 calories - Minimal moisture loss preserves calorie density
• Steamed red potatoes (150g): 105 calories - Similar to boiling with minimal nutrient loss
• Fried red potatoes (150g): 190-250 calories - Significant increase due to oil absorption
• Air-fried red potatoes (150g): 120-130 calories - Minimal oil needed maintains lower calorie count

The key factor isn't the cooking method itself but whether you add fats during preparation. As Antonio Rodriguez explains, "The potato's natural calorie content remains stable through most dry-heat cooking methods. The real variable comes from what you add—oil, butter, or other high-calorie toppings that can triple the final dish's energy content."

Red Potatoes Compared to Other Varieties

When evaluating red potato calories against other common varieties, the differences are smaller than many assume. The table below shows calorie content for equivalent raw weights:

Potato Variety	Calories per 100g	Notable Nutritional Differences
Red Potatoes	70	Higher vitamin C, slightly more fiber
Russet Potatoes	79	Higher in potassium, more starch
Sweet Potatoes	86	Significantly higher in vitamin A
Yukon Gold	77	Higher natural sugars, buttery texture

Source: USDA FoodData Central

While sweet potatoes contain more calories per 100g, they also deliver dramatically higher vitamin A content. Red potatoes, however, maintain an excellent balance of nutrients with slightly lower calorie density than russets. This makes them particularly valuable for those seeking nutrient diversity without excessive caloric intake.

Practical Portion Guidance for Different Dietary Goals

Understanding appropriate portion sizes helps incorporate red potatoes into various eating plans:

• Weight management: One medium red potato (150g) provides sustained energy without excessive calories. Pair with lean protein and non-starchy vegetables for balanced meals.
• Active lifestyles: Two medium red potatoes (300g) offer 210 calories of complex carbohydrates ideal for pre- or post-workout fueling.
• Low-carb approaches: Limit to half a medium potato (75g) for approximately 50 calories and 12g carbohydrates while still gaining nutritional benefits.

Nutrition researchers at Harvard T.H. Chan School of Public Health note that whole, unprocessed potatoes like red varieties have a lower glycemic index than processed potato products, making them a better choice for blood sugar management when prepared without added fats (source).

Maximizing Nutritional Value: Smart Preparation Tips

You can enhance the nutritional profile of red potatoes through simple preparation techniques:

1. Cook with skin on: The thin skin contains nearly half the fiber and significant nutrients. Simply scrub thoroughly before cooking.
2. Cool before eating: Allowing cooked potatoes to cool develops resistant starch, which functions like fiber and may improve gut health.
3. Pair with healthy fats: Combining with olive oil or avocado enhances absorption of fat-soluble vitamins without excessive calories.
4. Avoid excessive processing: Mashing or ricing increases glycemic impact compared to keeping potatoes in larger chunks.

These preparation methods preserve the natural nutritional advantages of red potatoes while keeping calorie counts predictable and manageable for various dietary approaches.

Addressing Common Red Potato Calorie Myths

Several misconceptions persist about potato nutrition that deserve clarification:

• Myth: All potatoes are high-calorie foods that cause weight gain
  Reality: At 70 calories per 100g, red potatoes have similar calorie density to many fruits and vegetables. Weight impact depends on preparation and portion size.
• Myth: Potatoes lack significant nutritional value
  Reality: Red potatoes provide vitamin C, potassium, and fiber—nutrients many Americans lack in sufficient quantities.
• Myth: Sweet potatoes are always healthier than red potatoes
  Reality: Both offer unique nutritional profiles. Red potatoes provide more vitamin C while sweet potatoes excel in vitamin A.

Registered dietitians increasingly recognize the value of including potatoes like red varieties in balanced diets. The Academy of Nutrition and Dietetics emphasizes that whole food carbohydrates from sources like potatoes provide essential energy and nutrients when consumed as part of varied eating patterns (source).

Historical Context of Potato Consumption

Potatoes have evolved from staple food to nutritional controversy and back again. Understanding this timeline provides valuable context:

• 16th century: Potatoes introduced to Europe from South America, initially met with suspicion
• 18th-19th centuries: Became dietary staple across Europe, preventing famine in many regions
• Mid-20th century: Recognized as valuable source of carbohydrates and vitamins
• 1980s-2000s: Low-carb diet trends led to potatoes being unfairly demonized
• Present day: Nutrition science recognizes the value of whole-food carbohydrate sources like red potatoes in balanced diets

This historical perspective shows how nutritional understanding evolves, with current research supporting potatoes as part of healthy eating patterns when prepared appropriately.

How many calories are in a small red potato?

A small red potato (approximately 130g) contains about 90 calories. This serving provides 21g of carbohydrates, 2g of fiber, and delivers 18% of the daily value for vitamin C.

Are red potatoes good for weight loss?

Yes, red potatoes can be part of a weight loss diet when prepared without added fats. Their natural fiber content promotes satiety, and one medium potato (150g) contains only 105 calories. The key is portion control and healthy preparation methods like boiling or baking without excessive oil.

Do red potatoes have more calories than russet potatoes?

No, red potatoes actually have slightly fewer calories than russets. Raw red potatoes contain about 70 calories per 100g compared to 79 calories per 100g for russets. The difference comes from russets having slightly higher starch content, but both varieties offer similar nutritional benefits when prepared the same way.

How do you keep red potato calories low when cooking?

To maintain low calorie counts when cooking red potatoes: 1) Cook with skin on to preserve nutrients, 2) Use minimal oil (try cooking spray instead of pouring oil), 3) Choose boiling, steaming, or baking over frying, 4) Cool potatoes after cooking to increase resistant starch, and 5) Avoid high-calorie toppings like butter, sour cream, or cheese.

Are red potato calories affected by the skin?

The skin itself contains minimal calories but significant fiber and nutrients. Leaving the skin on adds about 2-3g of fiber per medium potato without substantially increasing calorie count. The skin contains nearly half the potato's total fiber and additional nutrients, making it nutritionally valuable to keep on during preparation.