How Many Calories Are in 500 Grams of Boiled Potatoes?

November 3, 2025 •

3 min read

According to nutrition data, 500 grams of plain boiled potatoes (cooked without skin and salt) contain approximately 430 calories. This makes them a filling, low-calorie food packed with essential nutrients, which can be a valuable part of a balanced diet for managing weight.

Quick Summary

The calorie count for 500g of boiled potatoes is approximately 430, though this can vary based on preparation. It's a low-fat, nutrient-rich food containing significant amounts of potassium, fiber, and resistant starch, which supports weight management.

Key Points

Caloric Content: 500 grams of plain, peeled, boiled potatoes contain about 430 calories.
Nutrient-Dense: Boiled potatoes are rich in vitamins (B6, C) and minerals (potassium, magnesium).
Resistant Starch: Cooling boiled potatoes increases resistant starch, which has fewer calories and benefits gut health.
Preparation Matters: Added fats like butter or oil dramatically increase the overall calorie count.
High Satiety: Boiled potatoes rank high on the satiety index, helping you feel fuller for longer and aiding weight management.
Weight Management: They can support weight loss when prepared healthily, contradicting common misconceptions about potatoes and weight gain.

Calorie Breakdown of 500 Grams of Plain Boiled Potatoes

For those focused on nutrition, knowing the caloric value of food is key. When cooked simply, without added fats or seasonings, 500 grams of plain boiled potatoes provide roughly 430 calories. This figure is derived primarily from the potato's carbohydrate content. The exact number can shift slightly depending on the specific type of potato and if the skin is removed. For example, some sources note a slightly higher count of 435 calories for 500g if boiled with salt. The macronutrient profile is predominantly carbohydrates, with minimal fat and a moderate amount of protein. This composition, especially when including the fiber-rich skin, contributes to a feeling of fullness, which is beneficial for weight management.

Factors That Influence the Final Calorie Count

Several factors can alter the calorie content of your boiled potatoes. It's not just a simple number, but a dynamic figure influenced by how they are prepared and served. Knowing these variables helps in accurately tracking your intake.

Preparation Method: While boiling is a low-calorie cooking method, adding ingredients can significantly increase the total. Frying, for instance, dramatically raises the calorie count due to the added oil.
Added Ingredients: Cream, butter, and cheese toppings, often used in dishes like mashed potatoes, can add hundreds of extra calories, negating the low-calorie nature of the plain boiled potato.
Skin or No Skin: The skin of a potato contains a good portion of its fiber. Leaving the skin on when boiling adds a few extra calories, but more importantly, it provides a notable boost in nutrients and dietary fiber, which aids digestion and satiety.
Resistant Starch: A fascinating aspect of boiled potatoes is the resistant starch that develops when they are cooled after cooking. This type of starch is not fully digested, which means it contributes fewer calories than regular starch and acts as a prebiotic, supporting gut health.

The Nutritional Profile Beyond Calories

While the calorie count is a primary concern, the nutritional benefits of boiled potatoes are what make them a healthy food choice. A 500g portion delivers a range of essential vitamins and minerals.

Vitamins: A generous serving of boiled potatoes is an excellent source of Vitamin B6 and Vitamin C. Vitamin B6 is crucial for brain health, while Vitamin C is a powerful antioxidant that supports the immune system.
Minerals: Potatoes are renowned for their potassium content, an essential electrolyte that aids heart, muscle, and nervous system function. They also provide magnesium, phosphorus, and iron.
Fiber: Especially when cooked with the skin on, boiled potatoes are a good source of dietary fiber, promoting healthy digestion and prolonged feelings of fullness.

Comparison Table: 500g Boiled Potato vs. Other Preparations


Preparation Method	Approx. Calories per 500g	Macronutrient Profile	Notable Impact on Health
Plain Boiled	~430 kcal	High carb, low fat, moderate protein	Nutrient-rich, high satiety, good source of resistant starch
Baked (with skin)	~425 kcal	High carb, low fat, moderate protein	Retains more fiber and nutrients than peeled, slightly higher satiety index
Mashed with Butter	~520 kcal	High carb, moderate fat	Added fats significantly increase calories and overall energy density
French Fries	~1400 kcal	High carb, high fat	Frying causes a massive increase in calories and unhealthy fats

Making Boiled Potatoes a Smart Dietary Choice

To incorporate boiled potatoes into a healthy diet, especially for weight management, the key lies in mindful preparation and portion control. As the table shows, the same vegetable can have vastly different nutritional outcomes based on how it's cooked. The most effective approach is to enjoy them plain or with low-calorie additions like herbs, spices, or a light vinaigrette. Pairing boiled potatoes with lean proteins and a variety of other vegetables creates a balanced, satisfying meal that supports overall health goals.

Conclusion

In conclusion, 500 grams of plain boiled potatoes provide approximately 430 calories, making them a very filling and nutritious option for those monitoring their calorie intake. The reputation of potatoes as a weight-loss enemy is largely undeserved, stemming from high-calorie preparation methods and toppings. By understanding the nutritional composition and making sensible choices, you can enjoy this versatile, nutrient-dense carbohydrate as a valuable part of a balanced diet. Prioritizing boiled or baked preparations and adding healthy seasonings ensures you get all the benefits of the humble potato without the unnecessary calories.

Frequently Asked Questions

Adding high-fat toppings like butter, cheese, or sour cream can significantly increase the calorie count. A tablespoon of butter alone adds around 100 calories.

While the skin does add a small number of calories, the primary impact is an increase in dietary fiber and nutrients. This can make the potatoes even more filling and beneficial for digestive health.

Yes, boiled potatoes can be beneficial for weight loss when eaten in moderation and prepared correctly. Their high satiety and nutrient density help manage hunger and reduce overall calorie intake.

Resistant starch is a type of carbohydrate formed when potatoes are cooked and then cooled. It functions like fiber in the body, providing fewer calories and promoting gut health.

Compared to an equal weight of white rice, boiled potatoes are often lower in calories and more filling. They also provide more fiber and potassium.

Boiling or baking potatoes without added fats is the healthiest approach. For extra flavor without the calories, use herbs, spices, or a light vinaigrette.

Yes, but portion control is essential. Plain boiled potatoes can be part of a daily diet, but they should be balanced with other nutrient-rich foods like lean protein and vegetables.