How many calories are in 180 grams of Cooked potatoes?

October 17, 2025 •

4 min read

Did you know that potatoes can be surprisingly low in calories, with a medium serving of boiled, peeled potatoes (180g) containing about 140 calories, far less than the same amount of pasta or rice? This difference highlights why understanding how many calories are in 180 grams of cooked potatoes is crucial for managing your dietary intake, as the preparation method heavily influences its nutritional profile.

Quick Summary

The calorie count of a 180-gram cooked potato is determined by its cooking method, with healthier options like baking or boiling yielding fewer calories than frying. A medium baked potato with skin has around 161 calories, while boiling and microwaving also offer low-fat alternatives rich in vitamins, minerals, and fiber. The addition of fats and toppings drastically increases the caloric value.

Key Points

Method Matters: The calorie count of cooked potatoes heavily depends on the preparation method, with boiling and baking being the lowest-calorie options.
Low Calorie, High Satiety: Plain boiled or baked potatoes are low in calories and have a high satiety index, meaning they help you feel full, which can aid in weight management.
Frying Adds Calories: Deep-frying potatoes drastically increases their calorie and fat content due to the oil absorption.
Nutrient-Dense Skin: Keeping the skin on during cooking maximizes fiber, vitamin C, and potassium content.
Resistant Starch Benefits: Cooling cooked potatoes increases their resistant starch, which is beneficial for gut health and blood sugar control.
Choose Healthy Toppings: Avoid high-calorie toppings like butter, cheese, and sour cream, opting for healthier alternatives such as salsa or Greek yogurt.

The Calorie Breakdown of Cooked Potatoes

Potatoes often get a bad rap due to their association with unhealthy preparations like french fries and chips, but they are naturally low in fat and packed with nutrients. The calorie count for a serving of 180 grams is largely dependent on how it is prepared and whether the skin is included. The skin contains a significant portion of the potato's fiber and minerals, which is why eating it is often recommended for maximum nutritional benefit.

Comparing Different Cooking Methods

Here is a comparison of the approximate calorie content for a 180-gram portion of potato, based on common cooking methods and without additional high-calorie toppings like butter or sour cream.


Cooking Method	Approximate Calories (180g)	Notes
Boiled (with skin)	118 calories	This method results in the lowest calorie count as water is absorbed, but some water-soluble vitamins like C and potassium may leach out.
Boiled (without skin)	134 calories	Peeling the potato before boiling reduces fiber content but still results in a relatively low-calorie dish.
Baked (with skin)	161 calories	Retains almost all nutrients and is very filling. The final calorie count depends on the size and moisture loss during baking.
Microwaved (with skin)	156-212 calories	A quick cooking method that preserves many nutrients. The wide calorie range depends on the size and specific potato variety used.
Mashed (with butter/milk)	187 calories	The addition of dairy products and other ingredients significantly increases the overall calorie and fat content.
French Fries	~504 calories	Frying in oil drastically increases the calorie count. Based on 280 calories per 100g, 180g would be roughly 504 calories.

Factors Influencing Potato Nutrition

Several factors can alter the nutritional profile of your potato. The variety of potato, for instance, can cause slight variations in calorie and nutrient composition. For example, red potatoes may have a slightly different calorie count than starchy russets. However, the most significant factor is the preparation method.

Added Fats: Oil, butter, sour cream, and cheese are common toppings that drastically increase the calorie content of any potato dish. A single tablespoon of butter adds about 100 calories. Opting for healthier toppings like salsa or Greek yogurt can provide flavor without the excess calories.
Processing: Processed potato products like french fries and chips are significantly higher in calories, fat, and sodium than whole potatoes due to the frying process and added ingredients. The cooking process also creates potentially harmful chemicals like acrylamides when cooked at high temperatures.
Resistant Starch: Cooking and then cooling potatoes can actually be beneficial. The process increases the amount of resistant starch, a type of fiber that isn't fully digested and can help improve gut health and blood sugar control. This makes a cold potato salad more than just a tasty side—it can be a gut-healthy choice, as long as you're mindful of the dressing.

Nutritional Benefits Beyond Calories

Beyond the calorie count, potatoes offer impressive nutritional benefits when prepared healthily. They are an excellent source of essential vitamins and minerals, especially potassium, vitamin C, and vitamin B6.

Potassium Powerhouse: A medium-sized potato contains more potassium than a banana, a vital electrolyte for nerve and muscle function, including the heart.
Vitamin C: Potatoes are a good source of vitamin C, which acts as a powerful antioxidant to protect cells from damage.
Filling and Satiating: Studies have shown that potatoes are among the most filling foods, which can help with weight management by reducing overall calorie intake. Their high satiety index means you feel fuller for longer, curbing appetite and reducing the urge to snack.

Healthy Ways to Enjoy Cooked Potatoes

Incorporating potatoes into a healthy diet is simple by focusing on preparation and toppings. Instead of frying, choose to bake, boil, or microwave your potatoes. Eating the potato with its skin intact maximizes the intake of fiber and minerals. For toppings, consider low-fat alternatives like chives, Greek yogurt, or salsa instead of high-fat options like sour cream and butter. Paired with a lean protein and plenty of non-starchy vegetables, a cooked potato can be a satisfying and nutritious part of a balanced meal.

Conclusion

So, how many calories are in 180 grams of cooked potatoes? The answer is not a single number but rather a range, primarily dictated by the cooking method. A simple baked or boiled potato will provide around 160 calories or less, making it a satiating, nutrient-dense, and low-calorie addition to your meal. However, adding oil and fatty toppings can quickly multiply the calorie count. By being mindful of preparation and portion size, you can enjoy the many health benefits of potatoes without derailing your nutritional goals.

For additional resources and healthy potato recipes, you can visit the Potatoes USA website for inspiration.

Frequently Asked Questions

A medium boiled potato (approx. 180g) contains around 118 calories if cooked with the skin, while a peeled one has about 134 calories. Both are low-fat options for a healthy meal.

Yes, baked potatoes can be great for weight loss because they are very filling and relatively low in calories, especially when eaten plain with the skin on. Their high satiety index helps to reduce overall calorie intake.

Yes, frying potatoes in oil dramatically increases their fat and calorie content. For example, french fries can have more than two or three times the calories of a boiled or baked potato.

Eating potatoes with the skin on provides more dietary fiber, vitamins, and minerals. A significant portion of the nutrients, including potassium and folate, is concentrated in the peel.

Resistant starch is a type of fiber found in potatoes that feeds beneficial gut bacteria. You can increase the amount of resistant starch by cooking potatoes and then allowing them to cool before eating them.

To make a cooked potato meal healthier, choose baking or boiling over frying. Opt for low-fat toppings like salsa, cottage cheese, or Greek yogurt instead of high-calorie options such as butter, cheese, and sour cream.

Both sweet and white potatoes have nutritional value. While sweet potatoes are higher in Vitamin A, their calorie and carbohydrate content is often similar to white potatoes, and sometimes even slightly higher depending on the variety and size.