Red Potato Nutrition Information
Potatoes on their own, without the addition of butter, sour cream, gravy, or cheese, are often touted for being a healthy low-calorie, high-fiber food that is a good source of vitamins and minerals as well. Red potatoes are low in saturated fat, sodium and cholesterol while also containing good amounts of Vitamin B6, Potassium and Vitamin C. Depending on how they are cooked, their nutritional value might vary. The following information is based on one medium sized red potato, uncooked, weighing approximately 213 grams.
Calories
One medium sized raw red potato contains 149 calories; just 2.5 of those calories are from fat, while 135 are calories from carbohydrates and 11.2 are protein.
Carbohydrates
One medium sized raw red potato contains 34.2 grams of total carbohydrates. That total is made up of 3.6 grams of dietary fiber, 28.4 grams of starch, and 2.1 grams of sugars.
Fats
A medium-sized raw red potato has just 0.3 grams of total fat. The potato also contains 29.8 milligrams of total Omega-3 Fatty acids, and 93.7 milligrams of total Omega-6 fatty acids.
Vitamins and Minerals
Red potatoes contain several different vitamins and minerals, including significant amounts of Vitamin C (18.3 milligrams per serving, or 31 percent of the recommended daily value); Vitamin B6 (0.4 milligrams, or 18 percent of the recommended daily value); and potassium (969 milligrams, or 28 percent of the recommended daily value). They also include much smaller amounts, 130 milligrams or less, of: Vitamin A, Vitamin K, thiamin, riboflavin, niacin, folate, pantothenic Acid, choline, betaine, calcium, iron, magnesium, phosphorous, sodium, zinc, copper, manganese and selenium.
Other
One medium-sized raw red potato provides 4.0 grams of protein, or 8 percent of a person's recommended daily value. The red potato also contains 172 grams of water and 2.3 grams of ash. It has zero grams of cholesterol.
Tags: daily value, recommended daily, recommended daily value, calories from, medium sized, medium sized potato