Nutritional Value of Red-Skin Potatoes
Unlike other potato varieties, red-skin potatoes have a distinctive skin that's very thin and peels easily. These potatoes can be baked, boiled, roasted, fried, mashed or incorporated into potato salad. Red-skin potatoes are highly nutritious, delivering a significant amount of carbohydrates, vitamins and minerals without a lot of fat.
One medium baked red-skin potato weighs about 173 g, 34 g of which are carbohydrates. This serving size also has 4 g of protein and little fat. The remainder consists of water and other nutrients.
The U.S. Department of Agriculture's nutrient database states that a single medium red-skin potato delivers a total of 154 calories. Carbohydrates provide the majority, at 136 calories. Protein offers about 16 calories, and fat makes up just 2 calories. One medium red-skin potato has about 8 percent of the total caloric intake the average person requires each day.
Red-skin potatoes contain significant amounts of essential vitamins. They are especially high in vitamin B6, with a single medium potato offering 0.4 mg, or 30 percent of the daily value, and in vitamin C, with 22 mg, or almost 28 percent of the daily recommended intake. The same serving also has niacin, at 2.8 mg, or almost 19 percent of the daily value; folate, at 46.7 mcg, or 11 percent; and thiamin, at 0.1 mg, or 9 percent. Other vitamins in red-skin potatoes include vitamin K, riboflavin and pantothenic acid.
A medium baked red-skin potato also has dietary minerals. Copper and potassium top the list at 0.3 mg, or 33 percent of the recommended daily intake, and 943 mg, or 20 percent, respectively. Other significant amounts include manganese, at 0.3 mg, or 16 percent; phosphorus, at 125 mg, or 17 percent; and magnesium, at 48 mg, or 13 percent. Lesser quantities of calcium, iron, sodium, zinc and selenium are also found in red-skin potatoes.
A single baked red-skin potato also has 3 g of dietary fiber. The same potato serving contains no cholesterol.
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