How many calories are in 100g of Cooked potatoes?

November 2, 2025 •

4 min read

According to Healthline, 100 grams of plain boiled potatoes contain approximately 87 calories. However, the total number of calories in 100g of cooked potatoes can vary significantly depending on the preparation method, with additions like oil or butter dramatically increasing the final count.

Quick Summary

The calorie count for 100g of cooked potato varies based on preparation. Plain boiled or baked potatoes are low in calories, with 87 and 93 kcal respectively. Frying and adding high-fat toppings significantly increases the caloric value.

Key Points

Boiled Potatoes are Low-Calorie: A 100g serving of plain boiled potato contains approximately 87 calories and minimal fat, making it a healthy base for a meal.
Cooking Method Matters Most: Frying or adding high-fat toppings like butter, cream, or oil drastically increases the final calorie count of cooked potatoes.
Baked Potatoes are Slightly Higher: At around 93 calories per 100g, a plain baked potato has a slightly higher calorie density than a boiled one due to water evaporation.
Resistant Starch Benefits: Cooling cooked potatoes increases their resistant starch content, which improves blood sugar control and provides gut health benefits.
High Satiety for Weight Loss: Potatoes rank high on the Satiety Index, helping you feel fuller for longer and potentially reducing overall calorie consumption for weight management.
Nutrient-Dense Food: Healthy-cooked potatoes are packed with important nutrients like potassium, vitamin C, and fiber, particularly when the skin is included.

Calorie Breakdown by Cooking Method

The way a potato is prepared is the most significant factor affecting its final calorie count. A plain boiled potato is naturally low in fat and calories, while adding oil or other toppings can dramatically increase the energy content.

Boiled Potatoes (without skin)

For 100g of boiled potatoes without the skin and without added salt, the calorie count is approximately 86-87 kcal. This preparation method retains most of the potato's nutrients and keeps the fat content to a minimum. The macronutrient breakdown is primarily carbohydrates, with a small amount of protein and very little fat. This makes boiled potatoes an excellent choice for a low-fat, high-carb meal.

Boiled Potatoes (with skin)

Keeping the skin on during boiling can slightly alter the nutritional profile. Per 100g, boiled potatoes with the skin contain approximately 87 calories. The skin provides additional fiber and nutrients, including potassium and vitamin C.

Baked Potatoes (with skin)

A 100g baked potato, with the skin, contains approximately 93 calories. The baking process causes some water loss, which concentrates the nutrients and slightly increases the calories per gram compared to a boiled potato. Baked potatoes also offer a good amount of dietary fiber, especially when the skin is eaten.

Fried Potatoes

This is where the calorie count jumps significantly. Deep-fried potatoes, such as french fries, absorb a large amount of cooking oil. A 100g serving of deep-fried chips can contain between 350 to over 500 calories, depending on the oil used and the preparation. Roasted potatoes also have added oil, and their calorie count will increase accordingly.

The Nutritional Benefits of Potatoes

Beyond just calories, potatoes offer a range of important nutrients when prepared healthily. They are not just empty carbs.

Potassium: Potatoes are a great source of potassium, a mineral vital for blood pressure regulation and heart health.
Vitamin C: They provide a significant amount of Vitamin C, an antioxidant that supports immune function.
Fiber: The skin is particularly rich in dietary fiber, which aids digestion and promotes a feeling of fullness.
Resistant Starch: Cooking and then cooling potatoes increases their resistant starch content. This type of starch acts like soluble fiber, feeding beneficial gut bacteria and improving blood sugar control.

Comparison Table: Calories by Potato Preparation Method


Preparation Method	Calories (per 100g)	Fat Content (per 100g)	Notes
Boiled (Plain)	~87 kcal	~0.1 g	Lowest in fat and calories. Good source of resistant starch when cooled.
Baked (Plain)	~93 kcal	~0.1 g	Slightly higher calories due to water loss. Higher fiber with skin.
Roasted (with oil)	Varies greatly	Higher	Adding oil drastically increases total calories and fat.
Deep Fried (Fries)	~350 kcal+	~15+ g	Highest in calories and fat due to absorption of cooking oil.
Mashed (with butter/cream)	Varies greatly	Higher	Added dairy products increase fat and calories significantly.

How Cooking Affects Potato Calories

When a potato is cooked, its water content can decrease while the starch becomes more digestible. This means that 100g of raw potato (approx. 77 kcal) may yield a higher calorie count per 100g when cooked, simply because of water evaporation and nutrient concentration.

The glycemic index (GI) is also affected by cooking. The GI of a potato can increase with certain cooking methods, especially baking, but can be lowered significantly by cooling the potato after cooking. Cooling a boiled potato, for instance, can lower its GI by 25-26%, making it a better option for blood sugar management. This is because the process creates resistant starch, which behaves more like dietary fiber.

The Role of Potatoes in Weight Management

Contrary to a common misconception, potatoes are not inherently fattening. They are highly satiating, meaning they help you feel full, which can aid in weight loss by reducing overall calorie intake. The weight gain often associated with potatoes comes from unhealthy preparation methods and toppings, not the potato itself. For example, a plain boiled or baked potato is a low-calorie, nutrient-dense food, whereas deep-frying it or covering it in butter and cheese turns it into a high-calorie indulgence.

To use potatoes for weight management, focus on cooking methods like boiling, steaming, or baking without excessive added fats. Pairing them with lean proteins and plenty of vegetables creates a balanced and satisfying meal.

Conclusion

The calorie content of 100g of cooked potatoes is not a single number, but rather a range that depends on how the potato is prepared. A plain, boiled potato contains around 87 calories, making it a very healthy and low-calorie food option. In contrast, frying potatoes or loading them with high-fat toppings can increase their caloric value by several hundred percent. For those focused on a healthy diet, particularly for weight management, choosing simple cooking methods and minimal, healthy toppings is key. The humble potato, when treated right, is a nutrient-rich and filling food that can be a valuable part of a balanced diet.

Frequently Asked Questions

No, boiled potatoes are not fattening. They are low in calories and fat, and high in fiber, which can promote feelings of fullness and help with weight management, provided they are not loaded with high-calorie toppings.

A 100g plain baked potato has slightly more calories (around 93 kcal) than a 100g plain boiled potato (around 87 kcal). This is due to the loss of water during the baking process, which concentrates the nutrients.

Cooling a cooked potato doesn't change its total calorie count, but it changes the starch structure into resistant starch, which is less digestible and has a lower impact on blood sugar. This can be beneficial for health and may contribute to a feeling of fullness.

French fries are significantly higher in calories because they are cooked in oil. The potato flesh absorbs this oil, dramatically increasing the fat and calorie content compared to boiling, which adds no fat.

It is generally better to eat potatoes with the skin. The skin contains additional dietary fiber and nutrients like potassium, which contribute to better digestion and overall health benefits.

While potatoes are a carbohydrate-rich food, they can be consumed in moderation on some low-carb diets, especially if prepared healthily (boiled or baked) and portion sizes are controlled. Options like sweet potatoes are often considered in this context as well.

The GI of potatoes varies significantly with the cooking method and type. A boiled potato has a moderate-to-high GI, but it can be reduced by cooling the potato, which increases its resistant starch.