Cratox AI
Reviewed by Cratox Nutrition Team · Updated November 13, 2025
Potatoes, red, flesh and skin - nutritional information
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Potatoes, red, flesh and skin

🔥 87 Calories
💪 2.3g Protein
⚡ 19.6g Carbohydrates
🥑 0.1g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Potatoes, red, flesh and skin
Energy density
Moderate
87 kcal per 100g
Macro energy profile
Carb-led
10% Protein · 89% Carbohydrates · 1% Fat
Glycemic profile
High GI
GI 70 · GL 12
Notable signals
Low in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

87
kcal/100g
Protein
2.3g
Carbohydrates
19.6g
Fat
0.1g
Glycemic Index:
70

About Potatoes, red, flesh and skin

Red potatoes, characterized by their smooth red skin and creamy white flesh, are a popular variety of potato native to the Americas. They have been cultivated for centuries and are known for their versatility in various culinary applications. These potatoes are often used in salads, soups, and side dishes and are favored for their slightly sweet flavor and waxy texture. They thrive in a variety of climates, making them a staple in many diets around the world. Nutritionally, red potatoes are a great source of energy, providing 87 calories per 100g. They contain essential nutrients including carbohydrates, proteins, and a minimal amount of fats. Red potatoes are particularly rich in fiber, vitamins, and minerals, making them beneficial for digestive health and overall well-being. Their low-fat content and absence of cholesterol make them an excellent choice for those looking to maintain a healthy diet while enjoying delicious meals.

Health Benefits

Supports digestive health due to high fiber content.
Rich in antioxidants, which help combat oxidative stress.
Provides essential vitamins and minerals, including vitamin C and potassium.
Aids in blood pressure regulation with potassium's balancing effect.
Promotes satiety, potentially aiding in weight management.
Offers energy through complex carbohydrates, making it ideal for athletes.
Contributes to skin health with vitamin C's role in collagen production.
Supports heart health due to low fat and cholesterol levels.
Enhances muscle recovery post-exercise with protein content.
Versatile in cooking, allowing for creative and healthy meal preparations.

Recommended Food Pairings

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Red potatoes and rosemary - the herb enhances the earthy flavor of potatoes.
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Red potatoes and garlic - garlic adds a savory depth, perfect for roasted dishes.
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Red potatoes and olive oil - olive oil helps in absorbing fat-soluble vitamins.
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Red potatoes and sour cream - a classic pairing for flavor and creaminess.
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Red potatoes and green beans - a colorful combination packed with nutrients.

How to Consume

Serving size
Recommended serving is 150g, approximately 1 medium red potato.
Frequency
Recommended frequency is 2-3 times per week.
  • •Bake or steam to retain nutrients and flavor.
  • •Pair with a source of protein for a balanced meal.
  • •Incorporate into salads for added texture and nutrients.
  • •Mash with minimal butter for a healthier alternative.
  • •Use as a base for vegetable stir-fries.

Selection & Storage

How to choose:

  • ✓Select firm potatoes with smooth skin and no blemishes.
  • ✓Avoid potatoes with green spots or sprouts, indicating solanine presence.
  • ✓Choose medium-sized potatoes for even cooking.
  • ✓Look for vibrant color; dull skin may indicate age.
Storage
Store in a cool, dark place with good ventilation at around 45-50°F (7-10°C).
Shelf life
Lasts 1-2 weeks in a cool, dry place; up to 3 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with nightshade sensitivities should avoid red potatoes.
  • ⚠️Those managing blood sugar levels should consume in moderation.
  • ⚠️Excessive consumption may lead to digestive issues due to high fiber.
  • ⚠️Avoid eating green potatoes, which can be toxic.

Frequently Asked Questions

How many calories does Potatoes, red, flesh and skin have?

Red potatoes contain approximately 87 calories per 100 grams, making them a low-calorie, nutrient-dense option that can fit into a healthy diet.

Is Potatoes, red, flesh and skin healthy?

Yes, red potatoes are healthy as they provide essential nutrients, including vitamins C and B6, potassium, and fiber, while being low in calories and fat.

How should Potatoes, red, flesh and skin be stored?

Store red potatoes in a cool, dark place, ideally at temperatures between 45-50°F (7-10°C), and keep them in a well-ventilated area to prevent sprouting.

What are the benefits of eating Potatoes, red, flesh and skin?

Eating red potatoes can support digestive health, provide essential vitamins and minerals, and promote heart health due to their low fat and cholesterol content.

How much Potatoes, red, flesh and skin can I eat per day?

A recommended portion is about 150 grams, which can be consumed 2-3 times a week as part of a balanced diet.

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