How many calories are in 100 g of baby new potatoes?

November 3, 2025 •

4 min read

According to nutritional data, 100 grams of raw baby new potatoes contains as few as 64 calories. These versatile, young tubers are a low-calorie, nutrient-dense food, but their final energy value is heavily influenced by how they are prepared, with added fats and oils dramatically increasing the overall calorie count.

Quick Summary

100g of baby new potatoes typically contains between 64 and 82 calories, depending on if they are raw, boiled, or steamed. Calorie content is most affected by cooking methods that involve oil.

Key Points

Low Calories: 100g of raw baby new potatoes contains just 64-77 calories.
Cooking Method Matters: The final calorie count is heavily dependent on the cooking method, with boiling being the lowest-calorie option.
Rich in Nutrients: Baby new potatoes are a great source of potassium, vitamin C, and fiber, especially when consumed with the skin.
Low Fat: They are naturally very low in fat, making them a healthy base for many dishes.
Preparation is Key: To keep them healthy, opt for steaming, boiling, or air-frying instead of deep-frying.

Baby new potatoes are a fresh and nutritious addition to any meal, prized for their delicate flavor and creamy texture. Knowing the exact calorie content is crucial for those monitoring their intake, and it's essential to understand that the number can change significantly based on how you cook them. A basic portion of 100 grams of raw, peeled baby new potatoes generally provides between 64 and 77 kilocalories, with some variations depending on the variety.

The Nutritional Profile of Baby New Potatoes

Beyond just calories, baby new potatoes offer a range of valuable nutrients. They are an excellent source of carbohydrates, which are the body's primary fuel source, providing sustained energy. A 100g portion contains a moderate amount of dietary fiber, especially if the skin is kept on, aiding in digestion and promoting a feeling of fullness. They also boast a surprising amount of vitamin C, which is a powerful antioxidant, and are particularly rich in potassium, an essential mineral for maintaining healthy blood pressure and nerve function. Their fat and sodium content are naturally very low, making them a heart-healthy choice. Cooked potatoes with the skin on retain more of these vitamins and minerals.

The Impact of Cooking Methods on Calories

While the base calorie count for baby new potatoes is relatively low, the preparation method is the single biggest factor affecting the final nutritional outcome. A simple boiled or steamed potato remains lean, but introducing fats through roasting or frying will escalate the calorie count considerably. For example, a 100g portion of air-fried baby potatoes may contain around 87 calories, a modest increase, but deep-frying can more than double the original calorie value. This is due to the oil absorbing into the potato flesh.

Raw vs. Boiled vs. Roasted

Different cooking techniques yield different calorie profiles. Here is a comparison of how various methods alter the calorie count per 100g serving of baby new potatoes:


Preparation Method	Approx. Calories (per 100g)	Primary Impact on Nutrition
Raw (in skin)	64-77 kcal	Retains maximum nutrients, highest water content.
Boiled (in water)	72-80 kcal	Minimal calorie increase, can lose some water-soluble vitamins.
Roasted (in oil)	87+ kcal	Higher calories due to added oil, retains fat-soluble vitamins.
Deep-Fried	150+ kcal	Substantial calorie increase from oil absorption, high fat content.

Healthy Cooking Techniques

To enjoy baby new potatoes without a caloric penalty, focus on cooking methods that minimize added fats. Boiling or steaming them with the skin on is the healthiest approach, as it preserves most of their natural nutrients. For those who prefer a crispier texture, roasting them with just a light spray of low-calorie oil or air-frying is an excellent compromise. Experiment with different herbs and spices like rosemary, thyme, garlic powder, or paprika to add a burst of flavor without the extra calories.

Making the Most of Your Potatoes

Baby new potatoes are not just a low-calorie side dish; they can be the star of a healthy meal. Consider these ideas for delicious and light meals:

Potato Salad: Create a lighter version by using a yogurt or vinaigrette-based dressing instead of a traditional mayonnaise base. Add plenty of fresh dill, chives, and chopped celery for extra flavor and crunch.
Lemon and Herb Potatoes: Toss boiled baby new potatoes with fresh lemon juice, chopped parsley, and a pinch of black pepper. The zest and acidity add a bright, fresh taste.
Sheet Pan Dinner: Combine potatoes with other vegetables like bell peppers, onions, and broccoli florets. Roast with a light drizzle of oil and your favorite spices for a complete, nutritious meal.
Steamed with Butter Alternative: If you can't part with that buttery flavor, use a very small amount of low-fat spread or a flavored olive oil spray for a similar taste profile with fewer calories.

Conclusion

In summary, the number of calories in 100 g of baby new potatoes is relatively low, typically ranging from 64 to 82 kcal depending on preparation. They are a valuable source of nutrients like potassium and vitamin C, and their naturally low fat content makes them a healthy choice. The key to keeping them that way is mindful cooking. By choosing to boil, steam, or air-fry rather than deep-fry, you can enjoy all the health benefits without the excess calories and fat. Making smart choices in the kitchen ensures that this versatile vegetable can be a regular and beneficial part of your diet. For more detailed nutrition information, a resource like Healthline is a great starting point.

The Health Benefits of Potatoes with Skin

Leaving the skin on baby new potatoes during cooking provides several nutritional advantages. The skin is where a significant portion of a potato's fiber, vitamins, and minerals are concentrated. This includes most of the skin's potassium and some of its vitamin C. Consuming the skin not only boosts the nutritional value but also adds a rustic texture and contributes to satiety, helping you feel fuller for longer. It's a simple, effective way to enhance the healthiness of your meal without any extra effort.

Frequently Asked Questions

Yes, baby new potatoes can be a great food for weight loss. They are low in calories and high in fiber, which helps you feel full and satisfied, reducing the tendency to overeat. The key is to prepare them without a lot of added fat, such as by boiling or steaming.

For the lowest calorie count, boiling is the better option. Roasting typically involves adding oil, which increases the calorie and fat content. However, using a low-calorie oil spray or air-frying can be a good compromise for those who prefer the flavor and texture of roasted potatoes.

You can add flavor with calorie-free or very low-calorie ingredients. Good options include fresh herbs like rosemary, thyme, or dill, spices such as garlic powder or paprika, a squeeze of lemon juice, or a dash of black pepper.

Baby new potatoes are harvested earlier than mature potatoes. Nutritionally, they are similar, but baby new potatoes can be slightly lower in starch and have a higher moisture content. Their smaller size often means they cook faster.

Yes, there is a difference. On average, sweet potatoes contain slightly more calories and sugar than white potatoes per 100g. However, both are healthy, nutrient-dense foods that can be part of a balanced diet.

Leaving the skin on does not significantly affect the calorie count. However, it does increase the fiber and nutrient content, particularly potassium and vitamin C, making them a healthier choice.

Baby new potatoes are a good source of several important nutrients. These include potassium, vitamin C, folate, and vitamin B6. These are particularly concentrated just beneath the skin.