How many calories are in 8 oz of Yukon Gold potatoes?

November 5, 2025 •

3 min read

According to nutritional data, a raw 8 oz (226g) Yukon Gold potato contains approximately 151 calories. This number, however, is merely a baseline, as the final calorie count is heavily dependent on the preparation method and any added ingredients. Understanding the factors that influence the calorie content of your Yukon Gold potatoes is key to maintaining a healthy diet.

Quick Summary

An 8 oz Yukon Gold potato provides a moderate number of calories, primarily from carbohydrates. Its nutritional profile includes important vitamins and minerals like potassium and Vitamin C. Preparation significantly impacts the final caloric load, with boiling or baking adding minimal calories while frying introduces considerable fat. Keeping the skin on preserves fiber, and certain cooling methods can increase resistant starch.

Key Points

Initial Calorie Count: An 8 oz raw Yukon Gold potato contains approximately 151 calories.
Cooking Method Impact: The final calorie count is heavily dependent on the cooking method, with frying adding significantly more calories than boiling or baking.
Nutrient-Dense: Yukon Golds are rich in essential nutrients, including Vitamin C and potassium, particularly when the skin is consumed.
Healthy Preparation: Opt for boiling, steaming, or baking with minimal added fat to keep the calorie count low.
High Satiety: Potatoes are incredibly filling, which can help with weight management by reducing overall calorie intake.
Resistant Starch Benefits: Cooling cooked potatoes increases their resistant starch content, which can improve gut health and blood sugar control.

Calorie Breakdown for an 8 oz Yukon Gold Potato

A standard 8 oz (226g) Yukon Gold potato is a nutritious and filling food, but its calorie content can change dramatically based on preparation. The core calorie count for a raw or simply boiled potato is relatively low, making it a healthy option. The primary source of these calories is its carbohydrate content, with a small amount coming from protein and virtually none from fat.

Raw vs. Boiled vs. Fried: The Calorie Difference

The most significant factor in a potato's calorie count is how it's cooked. The plain potato itself has a low-fat content, but adding fats and oils during preparation can inflate the numbers significantly.

Boiling or Steaming: These methods add no extra fat or oil, making them the healthiest options for calorie control. As water is used for cooking, some minor nutrients may be lost, but the calorie impact is minimal. A boiled 8 oz potato is very close to its raw calorie count.
Baking: Baking also keeps the potato's calorie count low, provided you do not add extra fat. A baked potato will lose some water content, concentrating its calories slightly by weight, but the overall calorie count remains steady. Many nutrients are concentrated near the skin, so keeping the skin on is recommended.
Frying: Frying, especially deep frying, drastically increases the calorie count. Potatoes absorb a significant amount of the cooking oil, which is high in fat and calories. For example, 100g of deep-fried chips can have 10-14g of fat, compared to 0.2g in a boiled potato.

Nutritional Composition of an 8 oz Yukon Gold

Beyond just calories, Yukon Golds offer a host of beneficial nutrients. An 8 oz serving (approximately 226 grams) is a great source of key vitamins and minerals.

Potassium: Essential for blood pressure regulation, Yukon Gold potatoes are an excellent source of potassium. An 8 oz serving can provide a significant portion of the recommended daily intake.
Vitamin C: Despite common perception, potatoes are a good source of Vitamin C, a powerful antioxidant that supports immune function.
Dietary Fiber: The skin of the potato is a valuable source of dietary fiber, which aids digestion and promotes a feeling of fullness.
Resistant Starch: For those conscious of blood sugar levels, cooking and then cooling potatoes can increase their resistant starch content. This type of starch is not fully digested and acts as a prebiotic, feeding beneficial gut bacteria.

Healthy Cooking Techniques for Yukon Gold Potatoes

Controlling the calorie content of your Yukon Gold potatoes is all about the cooking method. By focusing on minimal fat and maximizing nutrient retention, you can enjoy this versatile vegetable guilt-free.

Boiling or steaming: The simplest and lowest-calorie option. Cut into evenly sized chunks to ensure uniform cooking. Adding a touch of salt and fresh herbs after cooking is a great way to add flavor without calories.
Baking or Roasting: For a crispy exterior and fluffy interior, bake your potatoes with a very light coating of olive oil or cooking spray. Roasting them with herbs like rosemary or thyme enhances the natural flavors without adding excessive fat.
Mashed Potatoes: You can create a healthy mashed potato dish by using skim milk or low-fat plain yogurt instead of heavy cream and butter. Season with chives and garlic for a robust flavor profile.

Comparative Table: Calories in 8 oz of Potatoes by Preparation


Preparation Method	Added Fat	Estimated Calories for 8 oz Portion	Primary Calorie Source
Raw/Boiled	None	~151 kcal	Carbohydrates
Baked (plain, with skin)	None	~168 kcal	Concentrated Carbohydrates
Roasted (light oil)	Minimal	~200+ kcal	Carbohydrates & Added Fats
Fried	Significant	~300+ kcal	Carbohydrates & Absorbed Fats

Conclusion

The number of calories in an 8 oz Yukon Gold potato is not a fixed number but rather a reflection of its preparation. When cooked simply, such as by boiling or baking without excessive added fat, it is a healthy, low-calorie, and nutrient-dense food. The buttery flavor and creamy texture make it a versatile ingredient for a variety of healthy meals. By being mindful of your cooking choices, you can enjoy all the benefits of Yukon Gold potatoes without compromising your health goals.

Frequently Asked Questions

No, Yukon Gold potatoes are not inherently fattening. The potato itself is low in calories and fat. It is the preparation method and high-calorie toppings (like butter, cheese, and sour cream) that can significantly increase the calorie count, making the dish potentially fattening.

For the same 8 oz portion, the calorie count will be nearly identical. While some nutrients are released into the boiling water, the overall caloric energy of the potato itself remains constant. The boiled potato will just be softer and easier to digest.

No, eating the skin does not add calories. In fact, keeping the skin on is recommended because it contains a significant amount of fiber, vitamins, and minerals, making the potato a more nutritious and filling food.

You can easily reduce the calories in mashed potatoes by using low-fat alternatives for additions. Instead of butter and heavy cream, use skim milk, vegetable broth, or low-fat plain yogurt. Season with herbs and spices for flavor without adding fat.

Both Yukon Golds and Russets are nutritious, but they differ slightly. Red and Yukon Gold potatoes have slightly less starch and calories than Russets, and are often seen as more 'all-purpose' for their versatility. The healthiest option largely depends on the cooking method used.

Yes, potatoes can be part of a healthy diet, including one for weight management. They are naturally gluten-free, filling, and packed with nutrients. The key is to control portion sizes and choose healthy cooking methods like baking, boiling, or steaming over frying.

Calorie counts can vary slightly due to a number of factors, including the potato's exact size and weight, its moisture content, and whether the skin is included. Discrepancies can also arise from different databases or measurement standards.