Red potatoes are a waxy variety, commonly used in dishes such as potato salad and scalloped potatoes. You can find these potatoes next to other types of potatoes in the fresh produce aisle of your grocery store. As a less starchy potato, red potatoes have a small amount of sugar. This potato offers a range of nutritional value as well.
Calories and Fat
A 299g (10oz) baked red potato, including the flesh and skin, contains 266 calories. This serving size ranges from 3 to 4 1/4 inches in diameter. If your calorie needs hover at the lower end of the scale – approximately 300 calories per meal – you should exercise caution when it comes eating red potatoes. One serving of a red potato has 0.45g of fat, which makes this vegetable a good choice for low-fat diets. If you use them in potato salad, however, the dressing will add even more calories and fat.
One serving of red potato has 4.3g of sugar, most of which comes from glucose – about 1.6g. Glucose is your body’s main source of energy. You will also get 1.3g of sucrose, most commonly thought of as white granulated sugar. A serving of red potato also gets 1.3g of its sugar from fructose. This is not the same type of sugar you find in sugary sodas, but it can prove harmful. Research published in the August 2010 issue of the journal “Cancer Research” notes that pancreatic cancer cells feed off fructose.
Carbohydrates and Fibre
Including a serving of red potatoes in your diet provides 58.7g of carbohydrates, or 45 per cent of your daily suggested intake of 130 g. Although your carbohydrate needs may vary if you lead a more active lifestyle, monitor your meal plan to make sure you do not consume too many when eating red potatoes – consuming too many carbs can lead to weight gain. Red potatoes do serve as a healthy source of fibre, providing you with 5.4g per serving. The fibre in red potatoes may make you feel more satisfied after eating a meal, which can prevent you from eating too much.
Eat a serving of red potatoes, and you get a boost in your vitamin C intake. One serving provides 37.7mg of this vitamin, or 41.9 to 50.3 per cent of the amount you need each day to prime your immune system and help heal injuries. You will also get 81mcg of folate, or vitamin B-9, which accounts for 20.2 per cent of the recommended daily intake.
Red potatoes serve as a good source of iron, providing you with 11.1 to 25 per cent of the suggested amount for daily consumption per portion. This mineral play a vital role for keeping your tissues fully oxygenated, warding off fatigue and dizziness. A serving of this vegetable also provides you with 84mg of magnesium.