How Many Calories Are In 800g of Red Potatoes?

November 6, 2025 •

4 min read

Based on average nutritional data, 100 grams of raw red potatoes contain approximately 72 calories. This calculation provides a baseline, meaning that 800g of raw red potatoes contain about 576 calories before any cooking or additions. The final calorie count of your meal, however, will heavily depend on how you prepare them.

Quick Summary

An 800g serving of raw red potatoes contains roughly 576 calories. The final total varies significantly based on cooking methods, particularly the use of oils or butter.

Key Points

Raw Calorie Count: 800g of raw red potatoes contain approximately 576 calories, based on an average of 72 calories per 100g.
Cooking Increases Density, Not Inherent Calories: Cooking methods like roasting cause moisture loss, which increases the calories per gram but does not change the total calories of the original potato unless fat is added.
Added Fats Add Calories: Frying, or adding large amounts of butter or oil, significantly increases the final calorie count of a red potato dish.
Resistant Starch Boosts Gut Health: Cooking and then cooling potatoes creates resistant starch, which can improve gut health and aid in blood sugar management.
Nutrient-Rich Skin: Keeping the skin on red potatoes adds essential fiber, vitamins, and minerals to your meal.
Healthier Preparation is Key: Boiling, steaming, or light roasting are the best low-calorie cooking methods to maximize nutritional benefits.

Calculating the Calories in 800g of Red Potatoes

To determine the calorie content for 800g of red potatoes, we first need to look at the base nutritional information. According to various nutrition databases, 100g of raw, red potatoes with the skin contain approximately 72 calories. From this, we can perform a simple calculation: $800g \times (72 \text{ calories} / 100g) = 576 \text{ calories}$. This figure represents a raw, unseasoned portion, and is a useful starting point for meal planning.

How Cooking Affects Calorie Count

While a single raw potato contains a fixed amount of calories, the final calorie count of a cooked dish can change due to two main factors: moisture loss and the addition of other ingredients.

Moisture Loss: When you cook potatoes, especially through roasting or baking, they lose water content. This makes the potato denser, so a cooked portion of 100g will contain more calories than a raw portion of 100g. However, the total calorie count for the original 800g potato remains the same unless ingredients are added.
Added Ingredients: Frying potatoes in oil or topping them with butter, cheese, and sour cream can significantly increase the calorie load. For instance, roasting with oil will add the calories from that oil directly to your total count. A plain boiled potato, by contrast, will remain close to its raw calorie value.

Calorie Comparison: Cooking Methods

The way you prepare your red potatoes can drastically alter the final calorie count. The table below illustrates the approximate calorie differences for an 800g portion using various preparation methods. The raw calorie count of 576 kcal is used as the base for comparison.


Cooking Method	Added Calories (Approx.)	Final Calorie Count (Approx.)	Notes
Raw	0 kcal	576 kcal	The baseline nutritional value.
Boiled	+0-20 kcal	576-596 kcal	Minimal calories added, primarily from salt if used. No significant change to the inherent calories.
Roasted	+100-250 kcal	676-826 kcal	Based on adding 2-4 tablespoons of olive oil, roughly 120-240 kcal.
Fried	+300-600 kcal	876-1176 kcal	Significant calorie increase from deep-frying in oil.
Mashed	+150-400 kcal	726-976 kcal	Based on adding butter, milk, or cream.

Health Benefits of Red Potatoes

Beyond their carbohydrate content, red potatoes are a nutritional powerhouse, offering several key health benefits, especially when the skin is left on.

Rich in Potassium: An essential mineral for maintaining healthy blood pressure, potassium intake is crucial for cardiovascular health.
Excellent Source of Vitamin C: Red potatoes are packed with Vitamin C, a vital antioxidant that supports the immune system and helps with tissue repair.
Good Source of Fiber: The skin is where most of the dietary fiber is found. Fiber aids in digestion, promotes a feeling of fullness, and can help regulate blood sugar levels.
Complex Carbohydrates: As a starchy vegetable, red potatoes provide complex carbohydrates that offer sustained energy throughout the day.

Resistant Starch and Gut Health

Interestingly, the cooking process can have a beneficial effect on the potato's nutritional profile. When potatoes are cooked and then cooled, the starches undergo a process called retrogradation, which creates resistant starch.

Resistant starch functions similarly to soluble fiber, feeding the good bacteria in your gut. Research suggests that eating cooled potatoes can improve gut health and may even aid in better blood sugar control compared to freshly cooked potatoes. You can take advantage of this by making a chilled red potato salad.

Practical Tips for Healthy Preparation

To make the most of the nutritional benefits while managing the calorie count, consider these tips:

Prioritize Boiling and Steaming: These methods add no extra fat and are the lowest-calorie options. You can still add flavor with herbs and spices instead of heavy fats.
Roast with a Light Hand: If roasting, use a minimal amount of a heart-healthy oil, like olive oil, and toss the potatoes to ensure even, light coverage.
Leave the Skin On: The skin is a major source of fiber and vitamins, so scrub the potatoes well and cook them with the skin intact for maximum nutritional value.
Mindful Toppings: For mashed red potatoes, consider healthier alternatives to heavy cream and butter, such as Greek yogurt or a splash of low-fat milk.
Serve as a Balanced Meal: Pair your red potatoes with a lean protein and plenty of non-starchy vegetables to create a filling and well-rounded meal.

Conclusion

An 800g portion of raw red potatoes contains a manageable 576 calories. The final energy content, however, depends entirely on the cooking method and any added ingredients. By choosing healthier preparation methods like boiling or steaming and serving them with the skin on, you can enjoy this versatile and nutrient-rich vegetable without significantly increasing its calorie count. Red potatoes are a healthy and filling addition to almost any diet, providing essential vitamins, minerals, and sustained energy when prepared mindfully. For those managing blood sugar, chilling cooked potatoes to increase resistant starch can offer an additional benefit. For more detailed nutrition information, consult reputable sources like the USDA.

Frequently Asked Questions

Red and white potatoes have similar nutritional profiles, but red potatoes often have a slightly lower glycemic index and higher antioxidant content than many white varieties.

The glycemic index (GI) of red potatoes varies with preparation. Boiled red potatoes have a relatively high GI, but this can be lowered by chilling them after cooking, which increases resistant starch.

Yes, it is perfectly fine to eat red potatoes every day as part of a balanced diet, as long as they are prepared healthily (boiled, steamed, or lightly roasted) and portion sizes are managed.

Boiling and steaming are the best methods for keeping red potatoes low in calories, as they require no added fats.

Yes, red potatoes can aid in weight loss. They are low in calories and high in fiber, which can help you feel full longer and manage appetite.

The skin of the red potato is rich in fiber and important minerals like potassium and magnesium. Eating the skin maximizes the nutritional benefits and digestive health.

To reduce calories, focus on low-fat cooking methods like boiling or steaming, and use spices, herbs, or light Greek yogurt for flavor instead of butter, cream, or heavy sauces.