Do Red Potatoes Have Less Calories Than Regular Potatoes?

November 22, 2025 •

3 min read

While it's a common belief that red potatoes are a healthier, lower-calorie choice, the actual difference in calories between red and regular potato varieties is surprisingly minimal. We investigate this nutritional misconception to definitively answer: do red potatoes have less calories than regular potatoes?

Quick Summary

Red potatoes generally contain slightly fewer calories per serving compared to starchy potatoes like Russets, but the difference is small. The way you prepare any potato greatly influences its overall calorie count.

Key Points

Marginal Calorie Difference: Red potatoes have slightly fewer calories per 100g compared to starchy types like Russets, but the overall variation is small and often negligible.
Preparation is Key: The cooking method and toppings have a much greater impact on a potato's final calorie count than the potato variety itself.
Nutrient-Dense Options: Both red and regular potatoes, when prepared healthily, are rich in essential nutrients like potassium and vitamin C.
Antioxidant Advantage: Red potatoes possess a higher antioxidant content, particularly in their skin, compared to some white varieties.
Mindful Consumption: To enjoy potatoes as part of a healthy diet, focus on baking, boiling, or roasting rather than frying, and be mindful of high-calorie toppings.
Glycemic Index Variation: The glycemic index of a potato depends on its type and cooking method; boiling and then cooling potatoes can create resistant starch and lower the GI.

The Simple Answer: A Negligible Calorie Difference

When comparing potatoes by a consistent weight, such as 100 grams, waxy varieties like red potatoes tend to have marginally fewer calories than their starchy counterparts, such as Russet potatoes. However, this distinction is so slight that for most people, it's not a deciding factor in a balanced diet. For example, 100g of a Russet potato might contain around 81 kcal, while the same amount of a red potato has approximately 76 kcal. This small variance is overshadowed by other factors, primarily the preparation method.

How Nutrients Vary Between Potato Types

The nutritional composition of potatoes isn't just about calories; it also involves other components like carbohydrates, fiber, and micronutrients. While red potatoes typically have slightly lower carbohydrate content, starchy potatoes like Russets can sometimes offer more fiber, particularly if the skin is consumed. The thin skin of red potatoes is edible and packed with beneficial antioxidants, which can give them a slight edge in terms of overall nutrient density.

The Nutritional Breakdown: Red vs. Russet

To provide a clearer picture, here is a comparison of red potatoes and regular (Russet) potatoes per 100g, based on USDA data sources.


Nutrient	Red Potato (per 100g)	Russet Potato (per 100g)
Calories	76 kcal	81 kcal
Carbohydrates	16.3 g	17.8 g
Protein	2.06 g	2.27 g
Fat	0.25 g	0.36 g
Fiber	1.8 g	2.3 g

The Biggest Calorie Factor: Preparation Method

This is where the true story of potato calories lies. A plain, boiled, or baked potato is naturally low in calories and fat. The calorie count skyrockets when you introduce cooking oils, fats, and high-calorie toppings. For instance, a medium baked potato is very different from the caloric intake of french fries or a potato loaded with cheese, sour cream, and bacon. When cooked healthily, both red and regular potatoes can be excellent additions to a balanced diet.

Healthy Ways to Prepare Potatoes

Steaming or Boiling: A simple and fat-free cooking method that preserves most nutrients. Boiling and then cooling potatoes can even increase their resistant starch content, which acts like fiber and can aid in blood sugar management.
Roasting: Using just a minimal amount of healthy oil, like olive oil, and herbs for flavor is a great alternative to frying.
Baking: A medium-sized baked potato is a filling and low-calorie meal component, especially when enjoyed with the skin for added fiber.
Mashed: Skip the butter and heavy cream. Use a small amount of low-fat milk, Greek yogurt, or even broth for a creamy texture with fewer calories.

Beyond Calories: Other Nutritional Benefits

Focusing solely on calories ignores the robust nutritional profile of potatoes. Both red and regular potatoes are nutrient-dense vegetables, providing a wealth of vitamins and minerals. For instance, a medium potato contains more potassium than a banana and is an excellent source of vitamin C. However, some nutritional differences do exist based on variety.

Key Health Benefits of Red Potatoes

Antioxidant Power: The red skin of these potatoes contains higher levels of antioxidants, including flavonoids, which can help protect the body from cellular damage.
Heart Health: The combination of potassium and antioxidants found in red potatoes supports cardiovascular health.
Vitamin C: Red potatoes are a great source of Vitamin C, which is essential for immune function and collagen production.

Understanding Resistant Starch and GI

The Glycemic Index (GI) of potatoes is another frequently discussed topic, and it varies significantly depending on the potato variety and cooking method. For instance, starchy Russets generally have a higher GI than waxy red potatoes. Interestingly, research has shown that boiling potatoes and then refrigerating them increases their resistant starch content, which lowers the GI, making them a better choice for blood sugar management. This process creates a prebiotic effect, which feeds beneficial gut bacteria and promotes digestive health.

Conclusion

Ultimately, the answer to whether red potatoes have fewer calories than regular potatoes is yes, but the difference is so small it is almost inconsequential. The type of potato matters less than how you prepare it. To minimize calories and maximize the health benefits, focus on simple cooking methods like baking, boiling, or roasting with minimal added fats. Both red and regular potatoes offer a wealth of nutrients, including potassium, vitamin C, and fiber, making them a nutritious part of any diet when prepared thoughtfully. For more insight on incorporating healthy starches into your meals, consider exploring resources on balanced eating from credible sources like the Harvard School of Public Health.

Frequently Asked Questions

Red and regular potatoes are both healthy, nutritious foods. Red potatoes have slightly more antioxidants in their skin, while starchy potatoes like Russets may have more fiber. The healthiest option depends more on the cooking method than the variety.

Waxy potatoes, such as red or new potatoes, typically have slightly lower calories and carbohydrate counts per gram compared to starchy Russets. However, the difference is very small.

Yes, peeling a potato removes the skin, which contains some fiber and minerals. This slightly reduces the overall nutrient content but has a minimal effect on the calorie count, as most calories are in the starchy flesh.

The best low-calorie cooking methods are boiling, steaming, or baking without added fats. These approaches preserve the potato's natural nutrition without adding significant calories.

Yes, the glycemic index (GI) varies by potato type and cooking method. Red potatoes tend to have a lower GI than Russets. Boiling a potato and letting it cool increases its resistant starch, which further lowers the GI.

Plain, whole potatoes are not inherently fattening. The misconception comes from how they are often prepared—fried or loaded with high-fat toppings, which dramatically increases the calorie density. A baked or boiled potato is relatively low in calories and can be very satiating.

Both red and regular potatoes are rich in vitamins and minerals. Red potatoes may have a slight advantage in antioxidants due to their skin pigments, but both are excellent sources of vitamin C and potassium.