Are Gold Potatoes Low in Calories? Your Guide to a Healthy Nutritional Diet

November 3, 2025 •

3 min read

With just about 110 calories in a medium-sized, skin-on gold potato, this vegetable can absolutely be a low-calorie and filling part of a healthy diet. The question of "Are gold potatoes low in calories?" depends less on the potato itself and more on the preparation method and toppings chosen, proving that this starchy vegetable is a versatile and nutritious option.

Quick Summary

Gold potatoes are naturally low in calories and fat-free, making them a healthy dietary staple when prepared correctly. Their nutritional benefits, including potassium and Vitamin C, are maximized through healthy cooking methods like baking or steaming while avoiding high-fat additions.

Key Points

Low in Calories: A medium gold potato contains around 110 calories and is fat-free, making it a low-calorie option.
Preparation is Key: The cooking method is crucial; avoid high-fat frying and opt for baking, boiling, or steaming to keep the calorie count low.
Nutrient-Dense: Gold potatoes are excellent sources of Vitamin C and potassium, along with B vitamins and antioxidants.
High Satiety: Their starch and fiber content helps you feel full and satisfied for longer, which can aid in weight loss.
Leave the Skin On: The skin contains a significant amount of fiber and other nutrients, so cooking with the skin on maximizes benefits.
Comparison with Other Potatoes: While sweet and purple potatoes offer different antioxidants, gold potatoes are comparable in calories and provide a unique nutritional profile.

The Nutritional Profile of Gold Potatoes

Gold potatoes, such as the popular Yukon Gold variety, are a valuable source of essential nutrients. A medium-sized potato (approx. 148g) provides significant amounts of Vitamin C, B vitamins (including B6), and potassium, often exceeding the potassium found in a banana. The yellow flesh is also a source of antioxidants called carotenoids, which have been associated with various health benefits. Additionally, gold potatoes are naturally free of fat, cholesterol, and sodium. When cooked with the skin on, they also provide a good amount of dietary fiber, which aids digestion and promotes a feeling of fullness.

Gold Potatoes and Calorie Count: A Deeper Look

On their own, gold potatoes have a relatively low calorie density. A medium potato contains about 110 calories, making it a satiating choice for its caloric value. The main concern for calorie intake arises not from the potato itself but from how it is prepared and served. Frying potatoes in oil or loading them with high-calorie toppings like sour cream, cheese, and bacon significantly increases the overall fat and calorie count, transforming a healthy food into an unhealthy one. For weight management, understanding that the potato is a vehicle for toppings, rather than the primary caloric source, is a critical distinction.

Healthy Cooking Methods and Low-Calorie Toppings

To preserve the low-calorie nature of gold potatoes, the cooking method is paramount. Healthy preparation techniques require little to no added fat, allowing the potato's natural flavor and nutritional benefits to shine.

Healthy cooking methods:

Baking or roasting: Cut potatoes into wedges or cubes, toss lightly with olive oil and your favorite herbs (like rosemary or garlic powder), and bake until crispy and golden.
Boiling or steaming: These methods require no added fat and are perfect for creating creamy mashed potatoes or adding to salads and soups.
Air frying: Using an air fryer can give potatoes a crispy texture similar to frying with a fraction of the oil and calories.

Healthy topping ideas:

Plain Greek yogurt or a light sour cream alternative
Fresh herbs like chives or parsley
Spices like smoked paprika or chili powder
Salsa or pico de gallo
Steamed or roasted vegetables

How Gold Potatoes Compare to Other Varieties

While gold potatoes are a healthy choice, comparing them with other common types highlights their unique nutritional strengths. All potato varieties offer benefits, but their nutrient profiles vary slightly.


Potato Variety	Approx. Calories (per medium potato)	Key Nutrients	Culinary Use	Notes
Gold Potatoes	~110 calories	Vitamin C, Potassium, B6, Carotenoids	Mashing, Roasting, Boiling	Creamy texture, buttery flavor.
Russet Potatoes	~110 calories	Vitamin C, Potassium, B6	Baking, Frying, Mashing	Fluffy texture, ideal for classic baked potatoes.
Sweet Potatoes	~100 calories	Vitamin A (high), Vitamin C, Fiber, Carotenoids	Baking, Roasting, Mashing	Higher in sugar and fiber than gold potatoes.
Purple Potatoes	~85 calories (per 100g)	Anthocyanin Antioxidants, Potassium, Fiber	Salads, Roasting, Mashing	High antioxidant content, lower blood sugar impact.

Incorporating Gold Potatoes into Your Diet for Weight Management

Gold potatoes can be an effective tool for weight management due to their satiating properties. Research suggests that potatoes are highly satisfying, which can help reduce overall calorie intake by making you feel fuller for longer. The presence of resistant starch, especially when potatoes are cooked and then cooled, acts like soluble fiber, feeding healthy gut bacteria and promoting satiety. To maximize these benefits, focus on proper portion control, serving one medium potato per meal alongside lean protein and vegetables. A balanced plate will keep you full and energized without unnecessary calories.

For more information on the health benefits of potatoes, a detailed guide can be found on the National Potato Council's website, which highlights their nutritional value.

Conclusion: The Golden Rule for a Healthy Spud

In conclusion, the claim that are gold potatoes low in calories is accurate when considered in isolation. A gold potato is a naturally healthy, nutrient-dense food rich in Vitamin C and potassium. The key to maintaining its health benefits, especially in a weight management plan, lies in mindful preparation. By choosing to bake, roast, or steam them and pairing them with healthy toppings, you can enjoy this versatile and satisfying vegetable without guilt. Gold potatoes are not a dietary villain but a nutritional staple that deserves a place on your plate when cooked wisely.

Frequently Asked Questions

A medium-sized gold potato, weighing about 148 grams, contains approximately 110 calories.

Yes, gold potatoes can be part of a weight-loss diet. They are low in calories and their high satiety can help you feel full, reducing overall food intake. The key is portion control and healthy cooking methods.

The healthiest ways to cook a gold potato include baking, boiling, steaming, or roasting with minimal olive oil. These methods avoid excess fat and preserve nutrients.

Yes, you should eat the skin. The potato skin contains a significant amount of dietary fiber and minerals, which promotes digestive health and increases satiety.

Gold and sweet potatoes are comparable in calories and fiber, though sweet potatoes are notably higher in Vitamin A. Gold potatoes often have more potassium, while sweet potatoes contain more sugar.

Gold potatoes are a great source of Vitamin C, Vitamin B6, and potassium. They also contain carotenoid antioxidants, which contribute to their yellow color.

Use low-fat cooking methods like baking or boiling. Instead of heavy toppings like cheese or sour cream, opt for Greek yogurt, fresh herbs, or spices to add flavor without excess calories.