How Many Carbs Are In 5 Red Potatoes? A Complete Nutritional Breakdown

December 7, 2025 •

3 min read

According to nutritional data, a single medium-sized red potato contains approximately 26 to 34 grams of total carbohydrates. This provides a clear starting point for understanding how many carbs are in 5 red potatoes, though the final number can fluctuate based on the potatoes' exact size and preparation method.

Quick Summary

A serving of 5 medium red potatoes typically contains between 130 and 170 grams of carbohydrates, but this amount varies with potato size and cooking method.

Key Points

Carb Range: Five medium red potatoes typically contain 130-170g of carbohydrates, depending on their exact size.
Cooking Matters: Cooking and cooling potatoes increases resistant starch, which lowers the glycemic index and improves blood sugar control.
Nutrient-Dense: Red potatoes are a complex carb source rich in Vitamin C, potassium, and Vitamin B6, offering more nutrients than many other starchy vegetables.
Fiber Source: A medium red potato with the skin on provides a good amount of fiber, which is beneficial for digestion and satiety.
Portion Control: The best way to manage carbohydrate intake is by controlling the size of your portion, regardless of the cooking method.
Healthy Pairing: Combining red potatoes with protein and healthy fats can create a more balanced meal and help moderate the blood sugar impact.

Calculating Carbohydrates: The Factors That Matter

When determining how many carbs are in 5 red potatoes, it's essential to consider a few key variables. The primary influencers are potato size and preparation method. Unlike highly processed foods with consistent nutritional labels, natural produce like potatoes can have variations from one to another. Based on data for a single medium-sized red potato (around 150 grams or 5.3 ounces), the carb count is typically between 26 and 34 grams. Using a conservative average of 30 grams, five medium red potatoes would contain approximately 150 grams of total carbohydrates. However, if the potatoes are smaller, the total would be lower, and if larger, it would be higher.

Impact of Potato Size

Small Potatoes: For five small red potatoes, the carb count is lower. For example, five small red potatoes weighing 170g each yields a total of 135g of carbs, or 27g per potato. A total of 135 grams of total carbohydrates is a reasonable estimate for five small red potatoes.
Medium Potatoes: Using the average of 30g of carbs per medium potato, five medium red potatoes come to 150g of total carbs.
Large Potatoes: For five large potatoes, the carb count could be significantly higher. Based on some data, a large red potato can have a higher carb content than a medium one. For instance, if a large potato contains 50g of carbs, five of them would amount to 250g of carbs.

Cooking Method Affects Nutritional Profile

The way red potatoes are cooked can influence their nutritional properties, including the effect on blood sugar. While the total number of grams of carbohydrates remains largely unchanged, the type of starch and its digestion rate are affected.

Boiled: Boiling is a common method for cooking red potatoes. If cooked and then cooled, the potatoes develop more resistant starch, which behaves like soluble fiber and can have a more moderate impact on blood sugar levels.
Roasted: Roasting can break down some starches, potentially increasing the glycemic index slightly compared to cooled potatoes. This method, however, adds flavor without adding significant fat if not over-oiled.
Frying: Frying potatoes, like making home fries, adds significant amounts of fat and calories. While the carbs are still primarily from the potato, the overall nutritional impact is less healthy.

A Detailed Nutritional Comparison: Red Potatoes vs. Sweet Potatoes

This table compares the carbohydrate and overall nutritional content of five medium red potatoes versus five medium sweet potatoes to help you make informed dietary choices.


Nutrient (Approximate)	5 Medium Red Potatoes	5 Medium Sweet Potatoes
Total Carbohydrates	130-170g (approx. 30g per potato)	115g (approx. 23g per potato)
Dietary Fiber	15-20g (approx. 3-4g per potato)	20g (approx. 4g per potato)
Vitamin C	Excellent source	Excellent source
Potassium	Excellent source (> a banana per potato)	Good source
Vitamin A	Minimal	Excellent source (high % DV)
Glycemic Index (Boiled & Cooled)	Lower (approx. 56)	Medium (approx. 44)

The Role of Red Potatoes in a Balanced Diet

Contrary to some popular misconceptions, red potatoes are a nutritious complex carbohydrate that can be a healthy part of a balanced diet. They are rich in vitamins and minerals like Vitamin C, potassium, and Vitamin B6, especially when eaten with the skin on. The fiber content aids in digestion and can promote a feeling of fullness, which is beneficial for weight management. For those monitoring their blood sugar, eating red potatoes boiled and then cooled can increase the resistant starch, leading to a lower glycemic impact.

Practical Tips for Enjoying Red Potatoes

Mind your portion size: The most effective way to manage carbohydrate intake is by controlling portion size. If you are watching your carbs, have two medium red potatoes instead of five.
Prioritize healthier cooking methods: Boiling, steaming, or roasting red potatoes are healthier options than frying, which adds unnecessary fat and calories.
Pair with protein and healthy fats: Eating red potatoes with a source of protein and healthy fats, such as a grilled chicken breast and a drizzle of olive oil, can help moderate their impact on blood sugar.

Conclusion

To answer the question, how many carbs are in 5 red potatoes, a reasonable estimate for medium-sized potatoes is between 130 and 170 grams of carbohydrates. This figure is influenced by the size of the potatoes and the cooking method, which can also affect the glycemic response. As a nutrient-dense whole food, red potatoes offer significant health benefits, including high levels of potassium and Vitamin C, making them a valuable and energy-rich addition to a healthy eating plan when consumed in appropriate portions.

Frequently Asked Questions

All potato varieties, including red, white, and sweet, are nutritious. Red potatoes, like other types, offer an excellent source of vitamin C, potassium, and fiber, especially when the skin is consumed.

Yes, red potatoes can be included in a balanced diet, but portion control is key for a low-carb plan. As a medium red potato has around 26-34 grams of carbs, consuming five would be too high for a very low-carb diet, but a smaller portion may be acceptable.

Resistant starch is a type of fiber that forms when starchy foods like potatoes are cooked and then cooled. It resists digestion in the small intestine, acting more like soluble fiber and feeding beneficial gut bacteria, which can moderate blood sugar response.

No, peeling red potatoes does not significantly change the total carbohydrate content, as the majority of carbs are in the flesh. However, you will lose a considerable amount of the dietary fiber, which is primarily in the skin.

The glycemic index (GI) of red potatoes varies with preparation. Boiled red potatoes served hot have a high GI, but if cooled and served cold, the GI can drop significantly due to increased resistant starch.

A medium red potato is relatively low in calories, with around 110-150 calories, especially when boiled or baked without added fats. The total calorie count increases with added ingredients like oil, butter, or cheese.

Yes, potatoes can support weight management. As a low-calorie, high-fiber food (when prepared healthily), they can increase feelings of fullness and help prevent overeating.