Red potatoes are an abundant and inexpensive source of carbohydrate. You can prepare them through a variety of easy, quick methods, such as boiling. Boiling is particularly healthy method because it doesn't add any fat or calories to the potatoes. Boiled red potatoes are relatively low in calories, so you may find them appropriate even for weight loss diets.
A boiled, 148 gram, red potato contains 100 calories. That amount comprises 5 percent of your total daily calories, based on a 2,000-calorie diet. A red potato is lower in calories than some other types of potatoes such as a 148 gram jacket potato, which contains 201 calories.
A 5.2 ounce boiled red potato contains 26 grams of carbohydrates, which is just 1 gram more than the carbohydrates in a cup of oatmeal. Carbohydrates are your body's primary source of energy and as such, consuming high-carbohydrate foods prior to athletic activity can be beneficial.
Boiled red potatoes are a good source of fiber, as each 148 gram serving contains 3 grams of dietary fiber. This nutrient helps promote a healthy digestive system, induces feelings of fullness and aids in managing your blood sugar levels.
Boiled red potatoes are low in protein. Each 148 gram serving contains just 4 grams of protein, which is half of what a cup of milk contains. The Institute of Medicine recommends eating 0.8 grams of protein per kilogram of your body weight each day, as this nutrient builds and repairs vital tissues and cells. To determine your weight in kilograms, divide your weight in pounds by 2.2.
Vitamins and Minerals
Boiled red potatoes are a good source of potassium, with 720 milligrams, or 36 percent of the daily value in a 148 gram serving. The size serving also provides 45 percent of the daily value for vitamin C, 6 percent for iron, and 2 percent for calcium.
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- MyFitnessPal: Calories in Homemade Red Potato Boiled
- LIVESTRONG.COM MyPlate: Calories in 100g Jacket Potato
- LIVESTRONG.COM MyPlate: Calories in Oatmeal (Publix)
- LIVESTRONG.COM MyPlate: Calories in Milk
- "Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients)"; The National Academies Food and Nutrition Board; 2005
Brian Willett began writing in 2005. He has been published in the "Buffalo News," the "Daytona Times" and "Natural Muscle Magazine." Willett also writes for Bloginity.com and Bodybuilding.com. He is an American Council on Exercise-certified personal trainer and earned a Bachelor of Arts in journalism from the University of North Carolina.