What are the Nutritional Facts about Red Potatoes?
December 30, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Red potatoes are nutrient-rich, low-fat vegetables high in carbs, fiber, and potassium. Learn red potato nutrition facts and health benefits.
Introduction
Red potatoes are a versatile and nutritious root vegetable commonly used in Indian and global cuisines. They are low in fat, high in carbohydrates, and packed with vitamins and minerals, making them a good source of energy. Red potatoes are also rich in potassium, vitamin C, and dietary fiber, which support heart health, digestion, and overall wellness.
Nutritional Value of Red Potatoes (100g – boiled, with skin)
| Nutrient | Amount |
|---|---|
| Calories | 70 kcal |
| Carbohydrates | 16 g |
| Protein | 2 g |
| Total Fat | 0.1 g |
| Saturated Fat | 0 g |
| Dietary Fibre | 2.1 g |
| Sugar | 1 g |
| Vitamin C | 13 mg |
| Potassium | 379 mg |
| Iron | 0.8 mg |
| Magnesium | 20 mg |
| Vitamin B6 | 0.2 mg |
| Folate (B9) | 15 mcg |
Note: Nutritional values may vary slightly depending on size and cooking method.
Key Nutrients in Red Potatoes
1. Carbohydrates
- Primary source of energy
- Provides quick fuel for daily activities
2. Dietary Fibre
- Supports digestion
- Helps maintain healthy gut bacteria
- Keeps you full longer
3. Potassium
- Helps regulate blood pressure
- Supports heart and muscle function
4. Vitamin C
- Boosts immunity
- Acts as an antioxidant
- Supports skin health
5. Low Fat & Protein
- Naturally low in fat
- Contains moderate protein for overall nutrition
Health Benefits of Eating Red Potatoes
- ❤️ Supports heart health
- 🌿 Promotes healthy digestion
- ⚡ Provides energy
- 🛡️ Boosts immunity
- ✨ Supports skin and bone health
Are Red Potatoes Good for Weight Loss?
Yes, in moderation. Red potatoes:
- Are low in fat
- Contain fibre to increase fullness
- Should be boiled or baked rather than fried
Who Should Be Careful with Red Potatoes?
- People with diabetes should monitor portion size
- Avoid fried preparations for weight management
- Individuals sensitive to starch may need to moderate intake
Healthy Ways to Eat Red Potatoes
- Boiled or steamed with skin
- Roasted with herbs
- Added to soups and stews
- Avoid deep-fried chips or fries
Conclusion
Red potatoes are a nutrient-rich, low-fat, high-carbohydrate vegetable that provides energy, fibre, potassium, and vitamin C. Including them in your diet supports heart health, digestion, immunity, and overall wellness.