Understanding Red Potato Nutrition and Calories
Red potatoes are an underrated tuber brimming with vitamins, minerals, and antioxidants. But when monitoring your diet, you may wonder - just how many calories are in an ounce of red potatoes?
In this article, we provide a detailed calorie breakdown of red potatoes by ounce. You'll learn how they compare to other types of potatoes and find nutrition-boosting prep tips.
An Overview of Red Potato Nutrients
Red potatoes are humble spuds known for their thin, vibrant crimson skin and white compact flesh. Unlike starchy russet potatoes, they hold their shape and texture after cooking with lower carb content.
Beyond simply satisfying carb cravings, red potatoes deliver real nutritional value. Just one medium red potato with the skin provides:
- 27% DV vitamin C - immune booster
- 12% DV vitamin B6 - metabolism & nerve support
- 10% DV potassium - electrolyte crucial for muscles/nerves
- 6% DV iron - oxygen-carrying red blood cell component
- 5% DV magnesium - enzyme cofactor tied to energy & bones
They also supply antioxidants like flavonoids, carotenoids, and anthocyanins that fight inflammation and oxidative stress.
Nutrient Density Comparison of Potato Types
Ounce for ounce in a typical 5.3 ounce potato:
- Red potatoes offer 2.5 grams protein, 0 grams fat, 26.8 grams carbs
- Russet potatoes have 2.8 grams protein, 0 grams fat, 36.6 grams carbs
- Sweet potatoes contain 2 grams protein, 0 grams fat, 23 grams carbs
Calories in Red Potatoes per Ounce
The main source of calories in plain red potatoes comes from carbohydrates. Lets examine the calorie count at varying serving sizes.
Calories in a 1 Ounce Red Potato
There are about 27 calories in one ounce of raw red potato with the skin on. Given a medium 5.3 ounce potato, each of its 5-6 wedges would be around 1 ounce.
Calories in 3 Ounces of Red Potatoes
A serving of 3 ounces of raw red potato contains about 80 calories. After roasting, boiling, or sauting red potato cubes or wedges, the calorie count remains roughly the same per 3 ounce serving.
Calories in 5 Ounces of Red Potatoes
At 5 raw ounces red potatoes nutrition includes 133 calories. Its easy to portion your spuds to 5 ounces since an average medium red potato without waste weighs 5-6 ounces total.
Calories in 10 Ounces of Red Potatoes
Eating 10 full ounces of red potatoes would provide approximately 265 calories, making up 13% of a 2000 calorie diet. Figure around 500 grams or 1.1 pound potato equals 10 ounces.
As you can see, calories from carbs in red potatoes add up slowly at lower serving sizes but contribute more significantly at larger portions.Ways to Prepare Red Potatoes while Watching Calories
Preparation method plays a role in total calories absorbed from red potatoes. Here are some serving ideas focusing on nutrition:
Enjoy Red Potatoes with Skin Intact
Leaving clean skins on red potatoes preserves nutrition better than peeling. Skins add fiber, iron, potassium and vitamins with negligible calories. Just scrub well before cooking.
Roast Diced Potatoes
Toss 1 inch cubes with 1 tsp olive oil, minced garlic, rosemary or thyme and roast at 400F until crispy. Roasting caramelizes natural sugars for flavor without having to add butter, cheese or sour cream.
Saut Sliced Potatoes
Thin slices maximise surface area for nutrient absorption compared to chunks. Saut in broth or sprinkle with a dash of seasoning rather than oil to avoid unnecessary fats.
Enjoy Red Potatoes without Extras
Rather than loaded baked potatoes, try rubs like lemon pepper or chili powder for flavor. Or top simply with plain Greek yogurt instead of sour cream. This avoids adding extra calories found in butter, bacon bits or heavy toppings.
Make Red Potato Salad
Chopped red potatoes absorb vinaigrette flavored dressing beautifully. Mix with dill, scallions, parsley and a dash of mustard for bright flavor without unnecessary mayo.
In the end, portion control remains key for keeping red potato calories reasonable within your daily food budget.
Health Benefits of Red Potatoes
Beyond their calorie count, the vitamins, minerals and phytonutrients concentrated in red potatoes offer wellness perks:
Regulate Blood Pressure
Red potatoes provide 10% DV blood pressure-regulating potassium and are low sodium. The skins also have blood thinning properties too, supporting heart health.
Control Blood Sugar
Despite their carbohydrate content, red potatoes have a lower glycemic index around the 56-70 range (lower than russets). This results in a gradual release of sugars, avoiding energy spikes.
Boost Immunity
A single medium red potato meets over 25% your daily vitamin C needs, helping white blood cells function optimally to fight infection from viruses or bacteria.
Support Gut Health
Resistant starch, fiber and polyphenols in red potato skins feed beneficial gut bacteria. This microbiome balance reduces inflammation for improved digestion and immunity.
So seeking out nutritious red potato recipe ideas can be well worth the effort for your overall health and waistline!
Tips for Storing Red Potatoes
To retain optimum freshness of red potatoes:
- Store whole unwashed potatoes in a cool, dark place like the pantry for 1-2 weeks max
- Place in a perforated plastic bag to prolong shelf life and retain moisture
- Once washed and cut, red potatoes keep only 2-3 days in the refrigerator before deterioration
- Avoid refrigerating raw whole red potatoesthis converts their starch to sugar, altering taste and texture
- Cooked red potatoes keep refrigerated for 4-5 days stored in an airtight container
- Do not freeze cooked red potatoesfreezing causes a mushy texture upon thawing
The Takeaway on Red Potato Nutrition and Calories
When eaten in reasonable portions, red potatoes offer a wealth of nutrition and satisfaction for minimal calories. Their bright color indicates antioxidant power and concentration of vitamins key for metabolism, nerve health, immunity and more.
Weighing in at 110-130 calories per average medium spud, red potatoes fit easily into a balanced plate or diet. By preparing them healthfully and watching your serving size, you can feel good enjoying their natural sweet flavor and wholesome benefits.
FAQs
How many calories are in 1 ounce of red potato?
There are approximately 27 calories in 1 ounce of raw red potato with the skin on. A medium 5-6 ounce red potato would have about 5-6, 1 ounce wedges.
Are red or russet potatoes healthier?
Red and russet potatoes are both healthy options. Red potatoes have fewer carbs and more vitamins and minerals ounce for ounce. But russets contain more fiber and potassium. Choose based on your nutritional needs.
Should you refrigerate red potatoes?
You should not refrigerate whole, raw red potatoes. The cold converts their starch content to sugars, negatively impacting texture and taste. Store whole potatoes in a dark, cool pantry for up to 2 weeks.
Can you freeze cooked red potatoes?
It's not recommended to freeze cooked red potatoes. The freeze/thaw process breaks down their cell structure, turning them mushy. Refrigerate cooked red potatoes for 3-5 days max in an airtight container.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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