Do Boiling Potatoes Add Calories? The Surprising Nutritional Truth

December 6, 2025 •

4 min read

According to the European Food Information Council (EUFIC), a 100-gram portion of plain boiled potato with its skin on contains only around 66 calories. The cooking method itself does not add calories to potatoes, making boiled potatoes one of the healthiest ways to enjoy this versatile root vegetable.

Quick Summary

Boiling potatoes does not increase their calorie content; the total number of calories remains largely unchanged. Any increase in the final dish's calorie count comes from high-fat ingredients added during or after cooking, not the boiling process itself.

Key Points

Boiling doesn't add calories: The cooking process itself does not increase the potato's inherent caloric content; it's the high-fat additions like butter or oil that do.
Water absorption lowers calorie density: As potatoes boil, they absorb water, which increases their weight. This makes the final product have fewer calories per gram compared to its raw state.
High-fat toppings are the issue: The significant calorie increase often associated with potatoes comes from high-calorie toppings like butter, sour cream, and cheese, not the potato itself.
Boiling retains many nutrients: Boiling with the skin on helps preserve essential water-soluble nutrients like potassium and vitamin C that might otherwise be lost if peeled.
Cooling increases resistant starch: When boiled potatoes are cooled, their resistant starch content increases. This is beneficial for gut health and helps regulate blood sugar levels.

Debunking the Calorie Myth: Boiling Doesn't Add Calories

The misconception that potatoes are inherently fattening is a common one, but the truth lies in the preparation. Unlike frying, which immerses the potato in calorie-dense oil, boiling relies solely on water and heat. This process does not introduce any new calories to the potato. The energy content of the potato itself comes from its carbohydrates. During boiling, the potato may absorb some water, which actually increases its weight while the total number of calories stays the same. This has the effect of making a gram of boiled potato less calorie-dense than a gram of raw potato because the weight-to-calorie ratio has been altered by water absorption.

The Real Culprits: High-Calorie Additions

Where the danger of a calorie overload comes in is with toppings and other ingredients. A plain, boiled potato is a low-fat, low-calorie food. However, many popular potato dishes involve significant additions of butter, cream, cheese, or oil, which dramatically increase the fat and calorie count. For example, a single plain boiled potato might be 130 calories, but turn it into a serving of mashed potatoes with whole milk and butter, and the calorie content can more than double.

This is why controlling what you add to your boiled potatoes is key for a healthy meal. Healthy additions can include herbs, spices, Greek yogurt, or a small drizzle of olive oil, which enhance flavor without excessive calories. Conversely, deep-frying a potato causes it to absorb a significant amount of oil, turning a naturally low-fat food into a high-fat, high-calorie one.

Boiling vs. Other Cooking Methods: A Comparison Table

The nutritional outcome of a potato is heavily dependent on how it's cooked. The following table provides a clear comparison of different preparation methods based on average nutritional values per 100g.


Cooking Method	Calories (per 100g, avg.)	Fat Content (per 100g, avg.)	Nutrient Retention	Water Content	Notes
Boiled (with skin)	~66-87 kcal	~0.1-0.3 g	Good (boiling with skin minimizes nutrient loss)	High (absorbs water)	Low-calorie, excellent for healthy meals.
Baked (with skin)	~85 kcal	~0.1-0.3 g	Better (concentrates some nutrients as water is lost)	Lower (loses water)	Maintains fiber in the skin.
Fried (e.g., chips)	~280 kcal	~15.5 g	Lower (high heat degrades some vitamins)	Very Low (most water lost)	High in fat and calories, best enjoyed in moderation.
Mashed (w/ milk & butter)	~104 kcal	~4.3 g	Good	Medium	Calories and fat increase significantly with additions.

Maximizing Nutrition When Boiling

Boiling is one of the best ways to prepare potatoes to maximize their health benefits. To get the most out of your boiled potatoes, consider these tips:

Boil with the skin on: The skin contains a high concentration of vitamins, minerals, and fiber. Cooking with the skin on helps retain these valuable nutrients that might otherwise leach into the boiling water.
Don't overcook: Excessively long cooking times increase the loss of water-soluble vitamins like Vitamin C and some B vitamins.
Cool after cooking: Allowing boiled potatoes to cool down can increase their content of resistant starch. This type of fiber-like starch acts as a prebiotic, feeding healthy gut bacteria and benefiting blood sugar control. This makes boiled potatoes, especially when used in a cold potato salad, a particularly gut-friendly option.
Reuse the water: If you boil peeled potatoes, use the nutrient-rich boiling water as a base for soups, stocks, or sauces to recapture some of the leached vitamins and minerals.

Health Benefits of Boiled Potatoes

Plain boiled potatoes are a nutritional powerhouse, offering numerous health benefits beyond just being a source of complex carbohydrates. They are a significant source of potassium, which is crucial for blood pressure regulation and heart health. A single medium-sized potato can provide a good percentage of your daily requirement for Vitamin C and Vitamin B6. Additionally, their high water and fiber content contributes to a high satiety index, meaning they keep you feeling full for longer, which is a key advantage for weight management. The resistant starch produced upon cooling further aids in satiety and gut health, reinforcing the potato's role in a balanced diet. For more on optimizing nutrients, see this resource from the National Institutes of Health: Innovations in Food Chemistry and Processing to Enhance the Nutritional Quality of Potatoes.

Conclusion: Boil with Confidence

In conclusion, the simple act of boiling does not add calories to potatoes. The calorie content of a plain boiled potato remains low, and it provides a wealth of important vitamins, minerals, and fiber. The key to keeping potatoes a healthy part of your diet is to be mindful of what you add to them. By choosing healthy toppings and cooking methods, you can enjoy this nutritious vegetable without derailing your health and weight management goals. So, next time you're looking for a wholesome meal, boil a potato with confidence, knowing it's a smart and healthy choice.

Frequently Asked Questions

No, boiled potatoes are not inherently fattening. They are a low-calorie, low-fat food when prepared plainly. It's the addition of high-calorie ingredients like butter, oil, or cream that significantly increases the calorie count.

Plain boiled potatoes often have slightly fewer calories per gram than baked potatoes. This is because baked potatoes lose water during cooking, concentrating their calories, while boiled potatoes absorb water, making them less calorie-dense by weight.

Boiling, steaming, and baking are among the healthiest ways to prepare potatoes, as they don't require adding fat. To retain the most nutrients, it is best to cook them with the skin on.

Some water-soluble vitamins, like Vitamin C and B vitamins, can leach into the water during boiling, leading to a small nutrient loss. Boiling with the skin on helps minimize this effect.

Resistant starch is a type of carbohydrate that resists digestion and feeds beneficial gut bacteria. When you cool boiled potatoes, their starch retrogrades and forms more resistant starch, which benefits digestive health and blood sugar control.

To add flavor without excess calories, use herbs like dill or parsley, a sprinkle of paprika, or a squeeze of lemon juice. A little garlic powder or onion powder also works well. For a creamy texture, consider a small dollop of low-fat Greek yogurt.

Yes, boiled potatoes can be a great addition to a diet. They are highly satiating, meaning they help you feel full, which can aid in weight management. When eaten plainly or with low-calorie toppings, they are a nutrient-dense food.