How many calories are in 500g of red potatoes?

November 5, 2025 •

3 min read

According to nutritional data, 500 grams of raw red potatoes with skin contain approximately 350 calories. However, this number can change significantly depending on the cooking method, as additional ingredients like oil or butter can increase the calorie count.

Quick Summary

This guide provides a comprehensive breakdown of the calorie content in 500g of red potatoes, explaining how preparation methods like boiling, baking, and roasting impact the nutritional value. It also includes a comparison with other potato varieties.

Key Points

Raw Calories: 500g of raw red potatoes with skin contains roughly 350 calories.
Cooking Method Impact: The calorie count significantly increases with added fats, such as in roasting or frying.
Boiling vs. Roasting: Boiled red potatoes (500g, without additives) have about 430 calories, while roasted potatoes can easily exceed 500 calories depending on oil usage.
Nutrient Density: Red potatoes are a good source of potassium, fiber, and vitamins, particularly when the skin is left on.
Comparison with Other Potatoes: Compared to russet potatoes, red potatoes are typically lower in carbohydrates and calories but higher in certain vitamins.
Healthy Preparation: Opt for low-fat cooking methods like boiling, steaming, or light roasting to maximize nutritional benefits.
Toxic Compounds: Remember that raw potatoes contain solanine, a natural toxin, and should always be cooked before eating.

Calorie Breakdown for 500g of Red Potatoes

The number of calories in 500g of red potatoes is not a single, fixed figure. It depends heavily on whether the potatoes are raw or cooked, and the specific cooking method used. Raw red potatoes offer the baseline calorie count, which is then altered by processing and adding other ingredients.

Raw Red Potatoes

For 500 grams of raw red potatoes, including the skin, the calorie count is approximately 350 calories. This is the most accurate measure for the potato in its natural state and provides a starting point for any nutritional calculation. The bulk of these calories come from carbohydrates, with a small amount from protein and fat.

Nutritional breakdown of 500g raw red potatoes:

Calories: 350
Carbohydrates: ~80g
Protein: ~9g
Fat: ~1g

Boiled Red Potatoes

Boiling is one of the healthiest ways to prepare potatoes, and it increases the calorie count slightly as the potatoes absorb water. A 500-gram serving of boiled potatoes, without added salt or fats, contains roughly 430 calories. Adding salt will not affect the calorie count, but adding butter, milk, or cream will raise it substantially.

Roasted Red Potatoes

Roasting red potatoes typically involves adding oil, which adds significant calories. The amount of oil used will determine the final count. For a batch of 500g roasted potatoes, a rough estimate could be around 450-550 calories or more. For example, if you use 2 tablespoons of olive oil, you add approximately 240 calories to the base potato calories.

Factors that Influence Red Potato Calories

Cooking Method: The biggest factor is how you prepare the potatoes. As seen with roasting, added fats and oils dramatically increase the calorie count. Air-frying uses minimal oil and can be a healthier alternative to traditional frying.
Added Ingredients: Sauces, cheeses, and toppings loaded with fat or sugar will quickly inflate the total calories. A simple pat of butter can add 36 calories, while a serving of sour cream adds roughly 23 calories.
Serving Size: While this article focuses on 500g, it's important to remember that most single servings are smaller. A medium red potato (around 173g) contains approximately 154 calories when baked. Always consider your portion size when tracking intake.

Comparison Table: Red Potatoes vs. Other Potato Types

To put the nutritional value of red potatoes into perspective, here is a comparison of 500g of raw potatoes with skin.


Potato Type	Approximate Calories (500g, raw)	Key Characteristics
Red Potato	~350	Waxy texture, thin skin, great for salads and soups. Contains more flavonoids than white potatoes.
Russet Potato	~395	Starchy texture, thick skin, ideal for baked potatoes and french fries.
Yukon Gold Potato	~385	Waxy/starchy hybrid, buttery flavor, good for mashing or roasting.
Purple Potato	~395	High in anthocyanin antioxidants, similar calories to russet.

Healthy Ways to Incorporate Red Potatoes into Your Diet

Red potatoes are a nutritious and versatile food. To keep the calorie count low, focus on healthy preparation methods and minimal additions. Here are some suggestions:

Herbed Boiled Potatoes: Steam red potatoes and toss them with fresh herbs like dill or parsley, a touch of olive oil, and a squeeze of lemon juice.
Roasted Red Potato Wedges: Lightly coat wedges in a small amount of olive oil and your favorite spices, then bake until crispy. Avoid excess oil to keep calories in check.
Potato Salad with Yogurt: Create a healthier potato salad by replacing mayonnaise with Greek yogurt and coarse-grain mustard.
Added to Soups and Stews: Red potatoes hold their shape well, making them an excellent, fiber-rich addition to soups and stews.
Quick Side Dish: Simply microwave a whole red potato for a quick and simple side dish. Ensure it is cooked properly to eliminate the natural toxin solanine.

Conclusion

In summary, 500g of raw red potatoes contain approximately 350 calories, but the final count is heavily dependent on the cooking method. By opting for cooking techniques like boiling or steaming and using minimal fats and high-calorie ingredients, you can keep your meal healthy and nutrient-dense. Red potatoes are a great source of complex carbohydrates, potassium, and vitamins, and can be a valuable part of a balanced diet. Knowing how preparation affects their caloric and nutritional value empowers you to make smarter choices for your health.

Disclaimer

Nutritional information can vary slightly based on the specific variety, size, and preparation. The data provided here are estimates. For personalized dietary advice, it is always best to consult a healthcare professional.

Frequently Asked Questions

Raw red potatoes typically have slightly fewer calories and carbohydrates than russet potatoes, and a thinner skin. Russets, however, tend to have a higher starch content, making them fluffier and better for baking.

Boiling red potatoes with just water increases the calorie count per 500g from approximately 350 (raw) to 430 calories (cooked). This is because the potato's weight is measured after cooking, and it absorbs water during the boiling process.

Adding just 2 tablespoons of olive oil to 500g of red potatoes for roasting can add over 200 calories. The total calorie count for roasted potatoes depends directly on the amount and type of oil used.

Yes, eating the skin of red potatoes is beneficial. The skin is a significant source of dietary fiber, vitamins, and minerals, including antioxidants.

For a healthier meal, prepare red potatoes by boiling, steaming, or light roasting with minimal olive oil and herbs. Using low-fat alternatives like Greek yogurt instead of sour cream or mayonnaise in recipes also helps.

Red potatoes are a good source of complex carbohydrates, potassium, fiber (especially with the skin), Vitamin B6, and Vitamin C.

Yes, red potatoes can aid in weight management. When prepared healthily, they are relatively low in calories and high in fiber, which helps promote a feeling of fullness.