Potatoes come in several varieties, including white, yellow and russet. Red potatoes are a popular type because of their mellow flavor and tender skin. Red potatoes, if you prepare them in a healthy fashion rather than simply frying them and coating them in sauces, can be a good source of several nutrients.
Calories, Fat, Cholesterol and Sodium
One serving of red potato is a single potato roughly 2 to 3 inches in diameter. That size potato, baked, contains 154 calories, with 0.26 g of total fat and about 0.05 g of saturated fat. The potato contains no cholesterol. It also contains only about 21 mg of sodium. When including red potatoes in your diet, do not top them with excessive amounts of salt, butter or other garnishes that can dramatically increase their fat and sodium content.
Carbohydrates, Fiber and Protein
A medium baked red potato contains almost 34 g of carbohydrates, with about 3 g of total dietary fiber, which is important in promoting good digestion. Although your body does need some carbohydrates to function, potatoes are high in carbs, so you should minimize your carbohydrate intake from other foods when you eat red potatoes. There are about 2.47 g of total sugars in the potato, but only 0.78 g of sucrose; the potato also contains 0.95 g of glucose and 0.76 g of fructose. The potato's protein content is 3.98 g; your body needs plenty of protein -- after exercising, in particular -- to repair damaged muscles.
Vitamins
You will find 47 mcg of folate -- also known as vitamin B9 -- in a red potato, as well as 0.125 mg of thiamin, 0.087 mg of riboflavin, 2.759 mg of niacin, 0.59 mg of pantothenic acid and 0.367 mg of vitamin B6. Your body uses these B complex vitamins to generate energy from your diet. There also is about 22 mg of vitamin C and 17 IU of vitamin A in the red potato.
Minerals
Red potatoes are a good source of several important minerals. A single red potato contains 943 mg of potassium, which your body uses for keeping your organs and muscles working properly. The potato also contains 125 mg of phosphorus, 16 mg of calcium, 48 of magnesium, 1.21 mg of iron, 0.69 mg of zinc, 0.301 mg of copper and 0.299 mg of manganese.
References
- USDA National Nutrient Database: Potatoes, Red, Flesh and Skin, Baked
- University of Maryland Medical Center; Sodium In Diet - Overview; Patrika Tsai, MD; June 2008
- University of Maryland Medical Center; Folic Acid in Diet - All Information; David Zieve, MD, MHA et al; November 2009
- University of Maryland Medical Center; Potassium; Steven D. Ehrlich, NMD; May 2009
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