Red Potato vs Russet Potato: Calories and Nutrition Compared (2026)

Russet potato, with 2.1 g of protein, is higher in protein than Red potato, which has 2 g. Red potato has fewer calories at 89, compared to 97 in Russet potato.

Red potatoes and Russet potatoes are popular varieties of potatoes, each with unique characteristics. Understanding their nutritional differences can help in making informed dietary choices.

What Is the Difference Between Red Potato and Russet Potato?

Red potatoes are small to medium-sized potatoes with a smooth red skin and white flesh. They are often used in salads, soups, and as a side dish. Russet potatoes are large, brown-skinned potatoes with a fluffy texture when cooked. They are commonly used for baking, frying, and mashing.

Red Potato vs Russet Potato: Nutrition Side by Side

The following table provides a side-by-side comparison of the nutritional values of Red and Russet potatoes.

Nutrient (per 100 g)	Red potato (boiled)	Russet potato (baked)
Calories	89 kcal	97 kcal
Protein	2 g	2.1 g
Carbs	20 g	21.4 g
Sugar	1.3 g	1.2 g
Fat	0.1 g	0.1 g
Fiber	1.8 g	2.2 g
Sodium	10 mg	18 mg

Which Is Better, Red Potato or Russet Potato?

For weight loss: Red potatoes have 89 calories, while Russet potatoes have 97 calories, making Red potatoes a slightly better option for weight loss.

For muscle and protein: Russet potatoes contain 2.1 g of protein, which is higher than the 2 g found in Red potatoes, making Russet potatoes a better choice for muscle building.

For low-carb or low-sugar: Red potatoes have 20 g of carbs and 1.3 g of sugar, while Russet potatoes have 21.4 g of carbs and 1.2 g of sugar, making Red potatoes lower in both categories.

How to Track Red potato and Russet potato Accurately

Portion sizes and macro content can often be misjudged, leading to inaccurate dietary assessments. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and are not intended as medical advice. Always consult a healthcare professional for dietary recommendations. Values are per 100 g from Open Food Facts (aggregated plain entries).

Frequently Asked Questions (FAQ)

Which potato has more protein?

Russet potato has 2.1 g of protein, while Red potato has 2 g of protein.

Which potato has fewer calories?

Red potato has 89 calories, while Russet potato has 97 calories.

What is the carbohydrate content of Red potatoes?

Red potatoes contain 20 g of carbohydrates per 100 g.

What is the fiber content in Russet potatoes?

Russet potatoes have 2.2 g of fiber per 100 g.

How much sugar is in Red potatoes?

Red potatoes contain 1.3 g of sugar per 100 g.

What is the sodium content of Russet potatoes?

Russet potatoes have 18 mg of sodium per 100 g.

Key Takeaways

• Red potatoes have 89 calories per 100 g.
• Russet potatoes have 97 calories per 100 g.
• Red potatoes contain 2 g of protein per 100 g.
• Russet potatoes contain 2.1 g of protein per 100 g.
• Red potatoes have 20 g of carbohydrates per 100 g.
• Russet potatoes have 21.4 g of carbohydrates per 100 g.