How many calories are in 100 grams of aloo?

November 2, 2025 •

4 min read

According to the USDA, 100 grams of raw aloo, or potato, contains approximately 77 calories. However, this number can change dramatically based on how the aloo is prepared. Cooking methods add ingredients like oil and butter, which significantly increase the calorie count, making preparation key for calorie-conscious diets.

Quick Summary

Aloo's calorie content varies greatly with preparation; while raw potatoes are low in calories, frying or adding high-fat ingredients drastically increases the count. Understanding how different cooking methods impact the nutritional profile is crucial for managing your intake effectively and making informed dietary choices.

Key Points

Raw aloo is low-calorie: 100g of raw potato has approximately 77 calories, making it a healthy base.
Cooking method is crucial: Frying dramatically increases calories, while boiling and baking keep the count low.
Boiling is the healthiest option: A 100g serving of boiled aloo contains only about 87 calories.
Deep-frying multiplies calories: Deep-fried aloo can have over 350 calories per 100g due to oil absorption.
Aloo sabzi is moderately caloric: A 100g serving of aloo sabzi typically contains around 96 calories, but this varies based on oil.
Enjoy aloo guilt-free: You can enjoy aloo as part of a healthy diet by choosing low-fat cooking methods and controlling portion sizes.

The calorie count for 100 grams of aloo (potato) is highly dependent on its preparation, as the raw vegetable is naturally low in calories and fat. The transformation occurs when fat is introduced through different cooking methods. A simple, boiled aloo is a far cry from a deep-fried preparation like french fries, in terms of both calorie count and overall nutritional value. This article explores the caloric differences, nutritional profiles, and healthier ways to prepare aloo.

The Raw Truth: Calories in 100g of Raw Aloo

Aloo in its raw form is a nutritional powerhouse with a surprisingly low-calorie count. A 100-gram serving, including the skin, contains roughly 77 calories. Its caloric composition is predominantly carbohydrates, with minimal protein and almost no fat. The raw aloo is also a good source of potassium and vitamin C. This makes it an excellent, low-calorie foundation for a variety of meals, provided it's cooked without excessive oil or fat.

Raw aloo nutritional highlights per 100g:

Carbohydrates: Approximately 17-21g, primarily in the form of starch.
Protein: Around 2-2.5g, which is a moderate amount for a vegetable.
Fiber: Contains a healthy amount of dietary fiber, especially when the skin is left on.
Fat: Minimal, with less than 0.2g of fat per serving.
Vitamins and Minerals: Rich in Vitamin C and potassium, contributing to daily nutritional needs.

Cooking Methods and Calorie Changes

How aloo is cooked is the single biggest factor in determining its final calorie count. The addition of cooking oils, ghee, or butter dramatically increases the fat content, thereby multiplying the total calories. High-fat, deep-frying methods can raise the caloric intake by more than four to five times compared to a simple boiling or steaming technique. For health-conscious individuals, understanding this is vital for meal planning.

Caloric impact of different aloo preparations:

Boiled Aloo: A 100g serving of boiled aloo has about 87 calories and very low fat. This is one of the healthiest ways to prepare it, preserving most of its nutritional value.
Baked Aloo: A 100g baked aloo has a similar nutritional profile to a boiled one. It's low in fat and calories, with some sources reporting around 75-90 calories.
Roasted Aloo: Roasted potatoes, using a moderate amount of oil, can be around 120-150 calories per 100g, depending on how much oil is used.
Fried Aloo: French fries or deep-fried potato dishes see a huge caloric increase. 100g of french fries can have over 350 calories due to the oil absorption.
Aloo Sabzi: The popular Indian dish aloo sabzi can vary, but a typical 100g serving is around 96 calories. This depends on the amount of oil used and if other vegetables are added.

Comparison of Aloo Preparation Methods


Preparation Method	Approx. Calories per 100g	Key Nutritional Impact	Notes
Raw Aloo	77 kcal	High in Vitamin C & Potassium	Serves as the baseline for all preparations.
Boiled Aloo	87 kcal	Minimal fat gain, retains water-soluble vitamins	Healthy, low-fat option.
Baked Aloo	~80-90 kcal	Good source of fiber (with skin), potassium	Another low-fat, healthy choice.
Aloo Sabzi	96 kcal	Moderate calorie, depends on oil usage	Can be made healthier by minimizing oil.
Roasted Aloo	120-150 kcal	Increased fat content from oil	Good for adding flavor, but watch the oil.
Aloo Paratha	222-264 kcal	High in fat and carbs from flour and stuffing	A heavier, more caloric meal item.
Deep-Fried Aloo	~350+ kcal	Very high in fat and calories	The least healthy preparation method.

The Healthier Approach to Aloo

For those who love aloo but want to manage their calorie intake, focusing on healthier cooking methods is paramount. Boiling, steaming, or baking with minimal fat are your best options. For dishes like aloo sabzi, reducing the amount of ghee or oil can make a significant difference. Considering the potato's high satiety index, it can be a filling and nutritious part of a balanced diet when prepared correctly. Cooking aloo with the skin on also provides additional fiber and nutrients.

Tips for a low-calorie aloo dish:

Use healthy oils: Opt for small amounts of olive or canola oil when roasting instead of deep-frying in saturated fats.
Add herbs and spices: Enhance flavor with low-calorie seasonings like turmeric, cumin, and coriander instead of relying on high-fat ingredients.
Combine with other vegetables: Bulk up your meal with lower-calorie vegetables like cauliflower (gobi) or beans to increase volume and nutrients without adding many calories.
Control portion sizes: Be mindful of serving size, especially for calorie-dense preparations like aloo paratha or fried dishes.

Conclusion

The number of calories in 100 grams of aloo is not a fixed number but a variable influenced by the cooking method. While raw aloo is a low-calorie, nutrient-rich food, preparations involving excessive oil or fat can dramatically increase its caloric density. By choosing healthier cooking techniques like boiling or baking and being mindful of fat usage, you can enjoy aloo as a nutritious and satisfying part of your diet. This awareness allows for better dietary control and supports overall health goals.

For more information on the nutritional composition of various foods, consult the USDA FoodData Central database.

Frequently Asked Questions

No, potatoes themselves are not inherently fattening. In their boiled or baked form, they are low in calories and fat. It is the addition of high-fat ingredients during preparation, like oil for frying or butter and cheese for topping, that significantly increases the calorie count.

A 100-gram serving of boiled aloo contains approximately 87 calories. This method of cooking is one of the healthiest ways to prepare potatoes, as it does not add significant fat or calories.

No, the skin on aloo does not add a significant number of calories. In fact, leaving the skin on adds more dietary fiber and nutrients like potassium, making it a healthier choice.

The calorie count for aloo paratha is much higher due to the ingredients. A 100-gram serving can range from 222 to over 264 calories, depending on the amount of flour, oil, and filling used.

Aloo sabzi can be a moderately low-calorie dish. A 100-gram serving has about 96 calories. To keep the calorie count low, it is best to prepare it with minimal oil or ghee and incorporate more vegetables.

Yes, deep-fried potatoes, such as french fries, contain significantly more calories than boiled ones. While 100g of boiled aloo is around 87 calories, 100g of french fries can have more than 350 calories due to the high oil absorption during frying.

Yes, aloo is a good source of several vitamins and minerals, including vitamin C, vitamin B6, and potassium, especially when consumed with the skin on. It is also a source of magnesium and iron.