Red Potato Nutrition Facts

Calories, fat, protein, and carbohydrate values for Red Potato.


There are 266 calories in Red Potato.


Nutrition Facts
Red Potato
Serving Size:


potato large (3″ to 4-1/4″ dia. (299 grams)

Amount Per Serving
Calories from Fat 4
Calories 266

% Daily Value*

Total Fat 0.5 grams

Saturated Fat 0.1 grams

Trans Fat 0 grams
Polyunsaturated Fat 0.1 grams
Monounsaturated Fat 0 grams

Cholesterol 0 milligrams

Sodium 36 milligrams

Potassium 1630 milligrams

Total Carbohydrates 59 grams

Dietary Fiber 5.4 grams

Sugars 4.3 grams
Protein 6.9 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Produce > Potatoes (Fresh)

How long would it take to burn off 270 KCal?
Walking (3mph) 72 minutes
Running (6mph) 26 minutes
Bicycling (10mph) 37 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

The Red Potato: A Nutritional Powerhouse
Red potatoes are a popular variety of potato known for their bright red skin and creamy white flesh. Not only are they delicious, but they also offer a number of health benefits. In this expert article, we will explore the characteristics, pros, and cons of red potatoes and why they are a valuable addition to a well-rounded diet.

Features of red potatoes

Red potatoes have a distinctive appearance and a unique nutritional profile. Here are some key characteristics of red potatoes:
1. Eye-catching appearance: Red potatoes have a smooth, red skin that adds a pop of color to any meal. The flesh inside is typically white, firm, and moist.
2. Nutrient Rich: Red potatoes are packed with essential nutrients, including vitamins, minerals, and fiber. They are a valuable part of a balanced diet.
3. Versatility: Red potatoes are versatile in the kitchen. They can be boiled, roasted, mashed, steamed, or used in a variety of dishes, including soups, salads, and side dishes.

Benefits of red potatoes

Red potatoes offer numerous health benefits that make them an excellent choice for those looking to improve their overall well-being. Let’s explore just a few of these benefits:
1. Rich in vitamins and minerals: Red potatoes are a good source of several vitamins and minerals, including vitamin C, vitamin B6, potassium, and folate. Vitamin C is essential for a strong immune system, while potassium supports heart health and helps maintain healthy blood pressure levels.
2. High in fiber: Red potatoes contain a significant amount of fiber, which promotes healthy digestion, aids in weight management, and helps regulate blood sugar levels. The fiber in red potatoes helps keep you feeling full, making them a satisfying addition to meals.
3. Antioxidant properties: Red potatoes contain antioxidants that help protect the body from oxidative stress and cell damage. These antioxidants, such as vitamin C and phytochemicals, play a critical role in maintaining overall health and reducing the risk of chronic disease.
4. Low Fat: Red potatoes are naturally low in fat, making them a healthier alternative to other high-fat foods. They are a great choice for people looking to reduce their overall fat intake while still enjoying a satisfying meal.

Disadvantages of red potatoes

While red potatoes offer numerous health benefits, it is important to consider some potential drawbacks:
1. Glycemic index: Red potatoes have a moderate to high glycemic index (GI), which means they can cause a rapid rise in blood sugar levels. Individuals with diabetes or those on a low-carbohydrate diet should consume red potatoes in moderation and pair them with foods that have a lower GI to minimize the impact on blood sugar levels.
2. Cooking methods: The health benefits of red potatoes can be compromised depending on the cooking methods used. Frying or adding excessive amounts of unhealthy fats can significantly increase the calorie and fat content of red potato dishes. Choosing healthier cooking methods such as boiling, steaming or baking is recommended.


Red potatoes are not only visually appealing, but also a nutritional powerhouse. Their vibrant color, rich nutritional profile, and versatility in the kitchen make them an excellent addition to a healthy diet. From providing essential vitamins and minerals to aiding digestion and supporting overall health, red potatoes offer numerous benefits. However, individuals should be mindful of their glycemic index and cooking methods to maximize the nutritional value of red potato dishes. Incorporating red potatoes into a well-rounded diet can contribute to a healthier and more flavorful eating experience.
Disclaimer: The information in this article is for educational purposes only and should not be used as a substitute for professional medical advice. Consult a healthcare provider or registered dietitian for personalized dietary recommendations.

Questions and Answers

Are red potatoes healthier than other potato varieties?
Red potatoes are considered one of the healthiest potato varieties due to their rich nutrient profile. They offer a good amount of vitamins, minerals, and dietary fiber, making them a nutritious choice.
Can red potatoes help with weight management?
Red potatoes can contribute to weight management due to their high fiber content. Fiber promotes feelings of fullness, which can help reduce overeating and support healthy weight management goals.
Are red potatoes suitable for individuals with diabetes?
Red potatoes have a moderate to high glycemic index (GI), which means they can affect blood sugar levels. Individuals with diabetes should consume red potatoes in moderation and pair them with foods that have a lower GI to manage blood sugar levels.
How should red potatoes be cooked to retain their nutritional value?
To retain the nutritional value of red potatoes, it is recommended to use healthier cooking methods such as boiling, steaming, or baking. Avoid deep frying or adding excessive amounts of unhealthy fats, as this can increase the calorie and fat content.
Can I eat the skin of red potatoes?
Yes, you can eat the skin of red potatoes. The skin contains additional fiber and nutrients. However, make sure to wash the potatoes thoroughly before cooking to remove any dirt or residue.