Red potatoes are smaller than russet potatoes and are smooth-skinned, firm and have bright-red coloring. They also might have a few shallow eyes. When purchasing red potatoes, avoid any that are wrinkled, soft, or have cuts in the skin. Due to the low starch content of red potatoes, they hold their shape after cooking.
Nutritional values are based on one medium, 213g red potato with skin.
Basic Nutrition
One medium potato contains 153 calories, 33.9g of total carbohydrates and 3.6g of dietary fiber. Based on a 2,000-calorie-a-day diet, these measurements represent 11 percent of the recommended daily value, or DV, for carbohydrates and 14 percent for dietary fiber. One potato also provides 4g, or 8 percent DV, of protein. The sodium content is low, at 13mg, or 1 percent DV.
Calories
One medium red potato contains 153 calories, or 7 percent of the recommended daily value. Carbohydrates account for 135 of the calories. Protein makes up 11.2 of the calories and the remaining calories come from fat.
Carbohydrates
One medium red potato contains 33.9g of carbohydrates, which is 11 percent of the DV. Most of the carbohydrates come from starch, 28.4g. Dietary fiber is 3.6, or 14 percent DV. Sugar makes up the remaining carbohydrates.
Fats
The total fat content is low at 0.2g. This is equally distributed between saturated fat and healthy, unsaturated fat. Heart-healthy fatty acids include 29.8mg of omega-3s and 93.7mg of omega-6s.
Vitamins
Red potatoes are a good source of vitamin C, with 8.3mg, or 31 percent DV. Vitamin B6 totals 0.4mg, or 18 percent DV; niacin has 2.4mg, or 12 percent DV; and folate is 38.3mcg, or 10 percent DV. Other vitamins include vitamin K, with 8 percent DV; riboflavin, with 4 percent DV; and panthothenic acid , with 6 percent DV.
Minerals
One medium red potato contains 969mg of potassium, or 28 percent DV; 0.3mg of manganese, or 15 percent DV; 0.3mg of copper, or 14 percent DV; 130mg of phosphorus, or 13 percent DV; and 46.9mg of magnesium, or 12 percent DV. Other minerals include calcium, iron, zinc and selenium.
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