Vegetable
raw red potato.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
70
PROTEIN
1.9g
CARBS
15.9g
FAT
0.14g
FIBER
2.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories70kcal—
Protein1.9g4%
Carbohydrates15.9g6%
Fiber2.1g8%
Sugar1.3g3%
Total fat0.14g0%
Saturated fat0.03g0%
Trans fat0g—
Cholesterol0mg0%
Water80.6g—
MINERALS
Sodium6.0mg0%
Potassium455mg10%
Calcium10mg1%
Iron0.73mg4%
Magnesium22mg5%
Phosphorus54mg4%
Zinc0.33mg3%
Copper0.15mg17%
Manganese0.14mg6%
Selenium0.40µg1%
VITAMINS
Vitamin A0µg0%
Vitamin C12.6mg14%
Vitamin D0µg0%
Vitamin E0.01mg0%
Vitamin K2.1µg2%
Thiamin (B1)0.07mg6%
Riboflavin (B2)0.03mg2%
Niacin (B3)1.1mg7%
Pantothenic acid (B5)0.28mg6%
Vitamin B60.21mg12%
Folate (B9)18µg5%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup133g
1 tablespoon8.3g
1 teaspoon2.8g
1 ml0.6g
1 liter554.2g
1 piece173g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of potassium, which is vital for maintaining healthy blood pressure and fluid balance.
- ✓Rich in Vitamin C, an antioxidant that supports immune function and collagen production for healthy skin.
- ✓The skin is a great source of dietary fiber, which aids in digestion and promotes a feeling of fullness.
- ✓Contains antioxidants like anthocyanins (responsible for the red color), which help protect cells from damage.
COOKING TIPS
In the kitchen.
- 1Red potatoes have a waxy texture and hold their shape well, making them ideal for roasting, boiling for potato salads, or adding to stews.
- 2For crispy roasted potatoes, cut them into uniform pieces, toss with oil and seasonings, and roast at a high temperature (400°F/200°C) without overcrowding the pan.
- 3When boiling, start the potatoes in cold, salted water and bring to a boil to ensure they cook evenly throughout.
- 4The thin, nutrient-rich skin is edible and delicious; scrub well and leave it on for added fiber and flavor in most preparations.
STORAGE
Keep it fresh.
- Store in a cool, dark, and well-ventilated place like a pantry, ideally between 45-50°F (7-10°C), to prevent sprouting and greening.
- Avoid refrigeration, as cold temperatures can convert starches to sugars, resulting in a sweet taste and discoloration when cooked.
- Keep them in a paper bag or burlap sack rather than a plastic bag to allow for air circulation and prevent moisture buildup.
FAQ
Frequently asked questions.
Are red potatoes healthy?
Yes, red potatoes are highly nutritious. They are an excellent source of potassium for blood pressure regulation and Vitamin C for immune health. Their red skins are particularly rich in fiber and antioxidants like anthocyanins, which help protect cells from damage.
How many calories and carbs are in red potatoes?
A 100g serving of raw red potato contains approximately 70 calories and 15.9g of carbohydrates. They are a low-fat energy source, containing only 0.14g of fat and providing nearly 2g of protein per serving.
Are red potatoes keto-friendly?
No, red potatoes are generally not considered keto-friendly. With nearly 16g of carbohydrates per 100g, they are a high-starch vegetable that can easily exceed the daily carb limits of a ketogenic diet.
Do I need to peel red potatoes before cooking?
It is recommended to leave the skin on red potatoes. The skin is thin and tender, and it contains the majority of the vegetable's dietary fiber and health-promoting antioxidants.
What is the best way to cook red potatoes?
Red potatoes have a waxy texture and hold their shape well, making them ideal for roasting, boiling, and steaming. They are perfect for potato salads and stews, though they are less suited for light, fluffy mashed potatoes compared to starchy varieties like Russets.
How should I store raw red potatoes?
Store them in a cool, dark, and dry place with plenty of ventilation, such as a paper bag in a pantry. Do not store them in the refrigerator, as the cold temperature can convert the potato's starch into sugar, altering the taste and cooking properties.
Can I eat red potatoes raw?
While not toxic, eating raw potatoes is generally discouraged because they contain resistant starches that are difficult to digest, often causing bloating and gas. Cooking breaks down these starches and makes the nutrients more bioavailable.
How can I tell if a red potato has gone bad?
A red potato is spoiled if it feels soft or mushy, has a strong musty odor, or shows signs of mold. If the potato is shriveled or has developed significant green patches on the skin, it should be discarded as it may contain solanine, a bitter and potentially harmful compound.
Are red potatoes gluten-free and vegan?
Yes, red potatoes are a naturally gluten-free and vegan whole food. They are an excellent carbohydrate source for individuals with celiac disease or those following a plant-based diet.
What is the difference between red potatoes and white potatoes?
Red potatoes are 'waxy' and contain less starch than white 'starchy' potatoes. Nutritionally, red potatoes offer more antioxidants due to the pigments in their red skin, and they typically have a firmer texture after cooking.
