Are Boiled Potatoes Low in Calories? Debunking the Myths

November 29, 2025 •

4 min read

According to nutrition research, 100 grams of plain boiled potatoes contain only about 87 calories. This fact suggests that plain, boiled potatoes are low in calories and can be a healthy, filling addition to a diet, challenging the common misconception that potatoes are inherently fattening.

Quick Summary

This comprehensive guide explores the caloric content of boiled potatoes, comparing them to other cooking methods and starchy foods. It delves into the nutritional benefits and resistant starch content, which can aid weight management and satiety.

Key Points

Boiled potatoes are low in calories: 100 grams of plain boiled potatoes contain roughly 87 calories, making them a low-calorie choice compared to other preparations.
Cooking method is crucial: The calorie count of potatoes is heavily dependent on how they are cooked; adding oil for frying or butter and cheese for mashing significantly increases calories.
High satiety index: Boiled potatoes are among the most filling foods, helping to curb hunger and control portion sizes, which can aid in weight loss.
Rich in nutrients: They provide essential vitamins and minerals, including potassium and Vitamin C, especially when boiled with the skin on.
Resistant starch benefits: Cooling boiled potatoes creates resistant starch, a prebiotic fiber that improves gut health and helps regulate blood sugar.
Great for weight management: By promoting fullness and being low in calories when prepared correctly, boiled potatoes can be a smart addition to a weight loss diet.

Understanding the Truth About Boiled Potatoes

Potatoes often get a bad reputation as a starchy vegetable to be avoided, especially by those monitoring their weight. However, this perception largely stems from high-calorie preparation methods like frying and loading them with butter or sour cream. When cooked simply by boiling, the humble potato reveals itself to be a nutritious, low-fat, and surprisingly low-calorie food. A plain, boiled potato without added fats can be a valuable part of a balanced diet, providing essential vitamins, minerals, and a significant amount of satiety to help control overall food intake.

The Nutritional Profile of Boiled Potatoes

One of the main reasons plain boiled potatoes are a great choice is their minimal fat content. With virtually no fat, the calories come almost entirely from complex carbohydrates and a small amount of protein. They are also a rich source of vital nutrients that are beneficial for overall health.

Key nutrients in boiled potatoes (per 100g, with skin) include:

Calories: ~87 kcal
Carbohydrates: ~20.1 g
Protein: ~1.9 g
Fat: ~0.1 g
Fiber: ~1.8 g
Vitamin C: Provides a significant percentage of the daily value
Potassium: An excellent source, especially when the skin is left on
Resistant Starch: Increases when potatoes are cooled after boiling, which benefits gut health and promotes fullness

The Impact of Cooking Method on Calories

The way a potato is prepared dramatically influences its final calorie count. While boiling keeps calories low, other methods can inflate them by adding large amounts of fat.


Preparation Method	Key Ingredients Added	Approximate Calories per 100g
Boiled (Plain)	Water	87
Baked (Plain)	None	93
Mashed (with milk & butter)	Milk, butter	104
Roasted	Oil	304
French Fries	Oil	374
Potato Crisps	Oil, salt	340

As the table clearly shows, the same potato can have a vastly different caloric value depending on how it's prepared. Frying or roasting with oil, and adding rich toppings, are the primary culprits for turning a low-calorie food into a high-calorie one.

Why Boiled Potatoes Support Weight Management

Beyond their low calorie count, boiled potatoes offer several properties that make them an excellent food for those managing their weight:

High Satiety: Boiled potatoes consistently rank high on the satiety index, a measure of how filling foods are relative to their calorie content. This means they can help you feel full for longer, which reduces overall calorie intake and the urge to snack.
Resistant Starch: When potatoes are boiled and then cooled, their starch content changes, forming resistant starch. This type of fiber acts as a prebiotic, feeding healthy gut bacteria and promoting the release of hormones that signal fullness to the brain.
Nutrient Density: Being packed with vitamins and minerals, boiled potatoes allow you to get essential nutrition without consuming excess calories. This makes them a more nutrient-dense option than many refined carbohydrates like white bread or pasta.

Tips for Keeping Boiled Potatoes Low in Calories

To maximize the health benefits and keep the calorie count low, consider these tips:

Keep the Skin On: The skin is where a significant amount of fiber, potassium, and other nutrients are concentrated. Washing the potato thoroughly and boiling it with the skin intact helps retain these valuable components.
Use Low-Calorie Flavorings: Instead of butter, opt for low-calorie seasonings to enhance flavor. A sprinkle of black pepper, some fresh herbs like dill or parsley, a squeeze of lemon juice, or a dash of paprika can add flavor without adding fat.
Pair with Protein: Combine boiled potatoes with a source of lean protein, like grilled chicken, fish, or boiled eggs. This creates a balanced, satisfying meal that supports muscle repair and further increases satiety.
Refrigerate After Cooking: To increase the resistant starch content, boil the potatoes and then let them cool in the refrigerator overnight before eating. The resistant starch is created during the cooling process.

Conclusion

In conclusion, the belief that potatoes are inherently high in calories is a myth. Plain, boiled potatoes are a healthy, low-calorie, and nutrient-dense food that can be a fantastic tool for weight management due to their high satiety index and resistant starch content. The calorie load typically associated with potatoes comes from high-fat cooking methods and unhealthy toppings. By simply boiling them and using low-calorie flavorings, you can enjoy this versatile and satisfying vegetable as part of a healthy diet. The key takeaway is that preparation method is everything when it comes to the caloric impact of potatoes, and boiling is undoubtedly one of the healthiest ways to enjoy them. For more details on the satiety index and other potato benefits, refer to research by Australian expert Dr. Susanna Holt on food satiety.

Frequently Asked Questions

No, boiled potatoes are not fattening on their own. The calories are low, and they are high in fiber and water, which promotes a feeling of fullness and can aid in weight management. They become fattening when fats and high-calorie toppings are added.

A plain baked potato has a slightly higher calorie count per 100g than a plain boiled potato, around 93 kcal compared to 87 kcal, due to water loss during baking. Both are low-calorie options, but boiled is slightly lower per gram.

Some water-soluble nutrients, like Vitamin C, can leach into the boiling water. However, boiling potatoes with the skin on significantly reduces this nutrient loss.

For weight loss purposes, eating boiled potatoes after they have been cooled is beneficial. The cooling process increases their resistant starch content, which has a prebiotic effect and promotes satiety.

Yes, you can eat portion-controlled amounts of boiled potatoes daily as part of a balanced diet. Because they are filling and low in calories, they can help you manage hunger and reduce overall calorie intake.

For low-calorie flavor, you can use seasonings like black pepper, paprika, or fresh herbs. A small amount of Greek yogurt instead of sour cream or a light drizzle of olive oil are also good options.

No, per serving, boiled potatoes typically have fewer calories and a lower glycemic index than the same amount of cooked white rice or pasta. They also provide more satiety, making them a potentially better choice for weight management.