How many calories are in 100 g of Cooked white potatoes?

November 5, 2025 •

4 min read

According to the USDA, a 100-gram serving of a plain, cooked white potato with its skin contains approximately 94 calories. The precise number of calories in 100 g of cooked white potatoes can vary slightly depending on the cooking method, as factors like water loss or added fats can change the caloric density.

Quick Summary

This article details the caloric content of 100 grams of cooked white potato, comparing values for different cooking methods like boiling and baking. It also explores how preparation influences calorie density and provides tips for incorporating potatoes into a healthy diet.

Key Points

Boiling vs. Baking: A 100g boiled white potato has around 87 calories, while a baked one has approximately 94 calories, due to water loss during baking.
Fat and Toppings Increase Calories: Adding oil for frying or high-fat toppings like butter and cheese dramatically raises the calorie count of cooked potatoes.
Resistant Starch Benefits: Cooking, cooling, and reheating potatoes can increase resistant starch, which may lower the glycemic index and reduce digestible calories.
Skin-on for More Fiber: Keeping the skin on cooked potatoes boosts fiber intake, which promotes satiety and supports digestive health.
Potatoes for Weight Loss: When prepared healthily and eaten in moderation, potatoes can support weight loss due to their high satiety index and nutrient density.
Cooking Method Matters: Opt for boiling, baking, or air frying over deep frying to keep potato dishes low in fat and calories.

Caloric Breakdown of Cooked White Potatoes

The number of calories in a cooked white potato is not a single, fixed value; it depends heavily on the preparation method. For a standard 100-gram serving, the calorie count is relatively low, especially when compared to other starchy foods like pasta or rice. The key reason for variations is water content, which changes significantly depending on whether the potato is boiled or baked. When a potato is baked, it loses moisture, which concentrates the calories, meaning a 100-gram serving of baked potato will have more calories than a 100-gram portion of boiled potato.

Boiled White Potatoes

Boiling is one of the healthiest ways to prepare a potato, as it adds no extra fat or calories. For a 100-gram serving of boiled white potato (with skin, without salt), the calorie count is around 87 kcal. The water absorbed during boiling increases the potato's weight while diluting its caloric concentration. This method also helps preserve many of the potato's essential vitamins and minerals, such as Vitamin C and potassium, particularly if the skin is left on. Boiled potatoes are also noted for having a lower glycemic index, which is beneficial for blood sugar management.

Baked White Potatoes

Baking a potato involves cooking with dry heat, which causes the potato to lose water weight and concentrate its nutrients and calories. A 100-gram serving of a baked white potato with skin can have approximately 94 calories. While slightly higher in calories per gram than a boiled potato, a baked potato with the skin on is an excellent source of fiber and potassium. Baking also intensifies the potato's natural flavors, creating a satisfying and filling meal. It is important to note that adding toppings like butter, sour cream, or cheese can significantly increase the calorie and fat content, which is why a plain baked potato is the healthiest option.

Other Cooking Methods

Beyond boiling and baking, other preparation methods can drastically alter the caloric content of a potato. Frying, for instance, adds a substantial amount of fat and calories. For example, 100 grams of french fries can have over 300 calories, a significant jump from a boiled potato. Similarly, mashed potatoes made with added milk and butter can exceed 100 calories per 100 grams. Air frying or roasting with a minimal amount of healthy oil, like olive oil, can provide a healthier alternative to deep frying, offering a crispy texture with fewer added calories.

Comparison of Caloric Content by Cooking Method


Cooking Method	Approximate Calories (per 100g)	Primary Change	Impact on Nutrients
Boiled (plain, with skin)	~87 kcal	Gains water, diluting calories.	Preserves Vitamin C and potassium well.
Baked (plain, with skin)	~94 kcal	Loses water, concentrating calories.	Excellent source of potassium and fiber.
Fried (e.g., French fries)	300+ kcal	Absorbs fat, dramatically increasing calories.	Less healthy; reduces some nutrients due to high heat.
Mashed (with milk and butter)	~113 kcal	Adds dairy fat, increasing calories.	Variable, depends on added ingredients.

Tips for Reducing Calories in Cooked Potatoes

For those watching their caloric intake, there are several simple strategies to enjoy potatoes without compromising health goals. These tips focus on preparation and portion control.

Embrace Resistant Starch: A neat trick to lower the impact on blood sugar and potentially the number of usable calories is to cook and then cool the potato completely. When cooled, the potato's starch undergoes a process that turns it into resistant starch, a type of fiber that the body cannot fully digest. This can be easily done by boiling potatoes, refrigerating them overnight, and then reheating them the next day for a potato salad or fried hash.
Flavor with Herbs and Spices: Instead of high-calorie additions, season cooked potatoes with healthy, low-calorie options. Herbs like rosemary, chives, and paprika, along with a dash of salt and pepper, can add significant flavor without the caloric load of butter or sour cream.
Pair with Protein and Fiber: To increase satiety and balance your meal, combine potatoes with lean proteins like grilled chicken or fish, and a large portion of non-starchy vegetables. This approach ensures you feel full and satisfied, making it easier to control overall calorie intake.
Mind Portion Sizes: A healthy portion of cooked potatoes can be about one medium-sized potato per meal, representing a quarter of your plate. This practice helps in calorie management and ensures a balanced diet.
Keep the Skin On: The skin of the potato contains a significant amount of fiber and other nutrients. Keeping the skin on when boiling or baking boosts the nutritional value and can increase feelings of fullness.

Conclusion

In conclusion, the answer to "how many calories are in 100 g of cooked white potatoes" is not one-size-fits-all, but it is clear that plain, simply prepared potatoes are a low-calorie and nutrient-dense food. A boiled potato with skin contains approximately 87 calories per 100 grams, while a baked one is closer to 94 calories for the same weight. The stark difference lies in preparation methods that add significant fats and oils, such as frying or using heavy toppings, which can inflate the calorie count considerably. By choosing healthier cooking techniques like boiling or baking, and controlling portion sizes, potatoes can be a filling and nutritious component of a balanced diet, even for those focused on weight management.

Frequently Asked Questions

Boiling a potato does not destroy its calories, but it can lower the caloric density per gram. This is because the potato absorbs water during boiling, increasing its weight and distributing the same calories over a larger mass.

Both baked and boiled potatoes are healthy choices, but their nutritional profiles differ slightly. Boiled potatoes have a lower caloric density per gram and a lower glycemic index, while baked potatoes with skin offer more fiber and potassium. The best choice depends on individual health goals.

To make a healthier mashed potato, use low-fat alternatives to full-fat dairy. Instead of butter and heavy cream, consider using skim milk, Greek yogurt, or chicken broth for a creamy texture with fewer calories and less fat.

Resistant starch is a type of carbohydrate that is not digested by the body and acts like fiber. When a cooked potato is cooled, some of its starch converts to resistant starch, potentially lowering its glycemic impact and usable caloric content.

Yes, potatoes can be part of a weight-loss diet when prepared properly. They are very satiating, meaning they help you feel full, and are low in calories and fat when boiled or baked without high-calorie toppings.

The caloric differences between different varieties of white potatoes (like Russet vs. red) are generally minimal when cooked using the same method. The cooking method and added ingredients have a much larger impact on the final calorie count.

Frying drastically increases the calories by causing the potatoes to absorb cooking oil. For example, while 100g of a boiled potato has around 87 calories, 100g of fried potatoes can easily exceed 300 calories.