Red potato calories come to 151 for one medium potato (173 g) and 87 per 100 g, baked with the skin on. Almost all of that energy is carbohydrate: 88% of calories come from carbs, 10% from protein and just 2% from fat, so the size of the potato you pick decides nearly everything.
151kcal
1 medium potato · 173 g, baked, flesh and skin
10%protein
4 gProtein
34 gCarbs
0.3 gFat
How to burn off 151 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Baked, flesh and skin · per 173 g
Calories
151 kcal
Protein
4 g
Carbohydrate
34 g
Fat
0.3 g
Saturated fat
0.1 g
Cholesterol
0 mg
Sodium
21 mg
Potassium
943 mg
Iron
1.2 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Red potato: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 medium (173 g)
151
4 g
33.9 g
0.3 g
21 mg
8%
1 small (138 g)
120
3.2 g
27 g
0.2 g
17 mg
6%
1 large (299 g)
260
6.9 g
58.6 g
0.4 g
36 mg
13%
100 g
87
2.3 g
19.6 g
0.2 g
12 mg
4%
3 × 1 medium (173 g)
452
11.9 g
62 mg
5 × 1 medium (173 g)
753
19.9 g
104 mg
Potato size swings the total from 120 to 260 calories
A small red potato (138 g), baked with its skin, lands at 120 calories. A medium one (173 g) comes to 151, and a large one (299 g) climbs to 260, which is 13% of the daily calorie value on its own. That spread matters more than anything else on the label, because red potatoes are sold loose and the sizes in a single bag can vary a lot.
Multiples add up faster than most people expect. Two medium potatoes (346 g) come to 301 calories, three (519 g) reach 452, and five, roughly a family tray of roasted halves, total 753. If you cook a batch and serve straight from the pan, counting pieces tells you very little, since halves and quarters hide how much potato is really on the plate.
The cleanest habit is to weigh once and use 87 calories per 100 g as your anchor. After a few weighings you will recognize what a small, medium or large portion looks like on your own plates. BodyPal can also log a red potato from a photo, which helps when the potatoes are halved or mixed into a sheet-pan dinner.
Carbs supply 88% of the calories
Per 100 g, a baked red potato carries 19.6 g of carbohydrate, 2.3 g of protein and 0.2 g of fat. Through the calorie split, carbs supply 88% of the energy, protein 10% and fat 2%. This is a carbohydrate food first and last, and it should be counted that way.
Very little of that carbohydrate is sugar: 1.4 g per 100 g, or 2.5 g in a medium potato. Fiber comes in at 1.8 g per 100 g and 3.1 g in a medium potato when you eat the skin, which is how these values were measured. A medium potato has 33.9 g of carbs in total, and a large one has 58.6 g, so the large size is the one to watch if you track carbs closely.
Protein is modest but not zero. A medium potato gives 4 g, about 8% of the daily value, and a large one gives 6.9 g. Fat is close to nothing, with saturated fat at 0 and no cholesterol, so whatever fat ends up on the plate comes from what you add to the potato.
Sodium is low and potassium is the standout
Plain baked red potato has only 12 mg of sodium per 100 g. A medium potato carries 21 mg, about 1% of the daily value, and even a large one stops at 36 mg, or 2%. Any real sodium in a potato dish comes from the salt shaker, the butter or the seasoning blend, not from the potato.
Potassium is the number worth noticing: 545 mg per 100 g, measured against a daily value of 4700 mg. That is one of the more generous rows on the label for a food this low in calories. If you track potassium, weighing your portion gives you the most reliable figure.
Prepared products change this picture completely. Deli salads such as Schnucks Red Potato Salad With Dill, Dillons Red Potato Salad or Hans Kissle Red Potato Salad With BBQ Sauce add dressing, and with it fat, sugar and sodium. Read their own labels rather than borrowing the plain potato numbers, because the potato is only part of what you are eating.
Pair a red potato with protein to round out the plate
With only 10% of its calories from protein, a red potato works best as the starch beside a protein food rather than as the whole meal. Eggs, fish, chicken, lean beef or beans fill the gap the potato leaves. Add a green vegetable and you have a plate that covers the basics without much fuss.
Toppings decide whether a 151-calorie medium potato stays light. The potato itself has just 0.3 g of fat, so butter, sour cream, cheese and cooking oil quickly become the bigger part of the total. Salsa, herbs, mustard, lemon or plain yogurt add flavor while keeping the base close to its own numbers.
Leaving the skin on keeps the figures on this page accurate, since they describe flesh and skin baked together. Peeled, boiled, mashed or fried potatoes follow different rows, so log the preparation you actually ate rather than assuming every potato counts the same.
How does red potato compare?
Here is how a baked red potato stacks up against golden and gold potatoes, per 100 g and per usual medium serving.
Verdict: Red is the lighter pick at 87 calories per 100 g and 151 per medium potato, against 92 and 159 for both golden and gold, and it edges them on protein at 2.3 g versus 2.1 g. The gap is small, so choose red if you count every calorie and choose by taste and texture otherwise.
Most popular red potato brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Dillons Red Potato Salad1/2 cup · 135 g230 kcal
2Stonemill Kitchens Country Red Potato Salad1/2 cup · 140 g193 kcal
3Weis 2 Go Red Potato Salad1/2 cup · 136 g206 kcal
4Simply Potatoes Red Potato Wedges1/2 cup · 81 g62 kcal
5Schnucks Red Potato Salad With Egg2/3 cup · 140 g150 kcal
6Schnucks Red Potato Salad With Dill1/2 cup · 140 g179 kcal
7Hans Kissle Red Potato Salad With BBQ Sauce2/3 cup · 140 g164 kcal
Most of these are deli potato salads dressed with mayonnaise, so they read far above plain baked red potatoes, while the Simply Potatoes wedges are sold raw and read lower. Source: manufacturer labels / USDA FoodData Central.
Red potato FAQs
How many calories are in a red potato?
A medium baked red potato (173 g) has about 151 calories. A small one (138 g) is 120 calories and a large one (299 g) is 260.
Are red potatoes good for weight loss?
A medium baked red potato is 151 calories with 0.3 g of fat and 3.1 g of fiber. Per 100 g that is 87 calories, so the toppings usually add more than the potato itself.
Red potato vs russet potato: which has fewer calories?
Baked red potato is 87 calories per 100 g, against 79 calories per 100 g for russet potato, so the difference is 8 calories per 100 g.
How many carbs are in a red potato?
A medium baked red potato (173 g) has 33.9 g of carbs, including 3.1 g of fiber and 2.5 g of sugars, plus 4.0 g of protein.
How many calories are in 100 g of red potato?
There are 87 calories in 100 g of baked red potato with the skin. That weight also brings 19.6 g of carbs, 2.3 g of protein, 0.2 g of fat and 1.8 g of fiber.
How many calories are in a large red potato?
A large red potato (299 g) has 260 calories, about 13% of the daily value. It also carries 58.6 g of carbs, 6.9 g of protein and 5.4 g of fiber, so it can easily be shared.
How many calories are in 1 small red potato?
One small red potato (138 g) has 120 calories. It brings 27 g of carbs, 3.2 g of protein, 2.5 g of fiber and only 17 mg of sodium, making it the lightest whole-potato portion to log.
How much protein is in a red potato?
A medium red potato has 4 g of protein, about 8% of the daily value. Per 100 g the figure is 2.3 g, and protein supplies only 10% of the potato's calories.
What are the red potato nutrition facts per 100 g?
Per 100 g, baked red potato with skin has 87 calories, 19.6 g of carbs, 1.4 g of sugars, 1.8 g of fiber, 2.3 g of protein and 0.2 g of fat. Sodium is 12 mg and potassium is 545 mg.
