Potatoes are one of the most popular vegetables around the world. They can be mashed, baked, roasted or added to numerous recipes. Many different breeds and varieties of potatoes exist. Red potatoes have a smooth, bright red skin. Their nutritional content makes them a great addition to a balanced meal and diet plan.
Calories
Red potatoes are available in a variety of sizes; the caloric content depends on the size. One medium red potato -- about 173g -- contains 154 calories, while one large red potato -- 299g -- has 266 calories. The majority of the calories in red potatoes come from carbohydrates, which account for 88 percent of the total calories, with the remaining 12 percent coming from protein.
Carbohydrates
One medium 173 g red potato contains about 34 g of carbohydrates. The majority of the carbohydrates in red potatoes are complex; 3 g are sugars and 3 g are dietary fiber. The fiber in a red potato gives you about 12 percent of the recommended daily intake. Red potatoes' carbohydrate content gives them an estimated glycemic load of 15, meaning that they have a mild effect on blood sugar levels, according to NutritionData.com.
Nutrients
Red potatoes contain significant amounts of vitamins and minerals. One red potato contains 37 percent more potassium than a banana, with 620 mg per 148-g serving. Red potatoes are also high in vitamin C, niacin, magnesium, iron and vitamin B6. Other vitamins and minerals found in lower amounts include folate, zinc and copper.
Benefits
Not only do red potatoes contain a variety of vitamins, minerals and nutrients, they are also fat-free, cholesterol-free and very low in sodium. One medium red potato also contains about 4 g of protein.
Considerations
Properly selecting, storing and preparing red potatoes is essential for preserving nutritional value and for food safety. Look for a firm, smooth skin with a bright-red coloring and only a few shallow eyes. Avoid choosing red potatoes with soft, wrinkled or green-tinted skin. After purchasing red potatoes, do not store them in the refrigerator; prevent prolonged exposure to direct sunlight. The healthiest preparation methods include boiling and baking; serve potatoes without butter, gravy or bacon.
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