How many calories are in sauteed potatoes?

December 6, 2025 •

5 min read

According to nutritional data, a standard 100g serving of sauteed potatoes prepared with oil contains approximately 126 to 167 calories, but this number can vary significantly. The precise amount depends on key factors, such as the type and quantity of cooking fat used, the preparation method, and whether the potato skin is included.

Quick Summary

The calorie count of sauteed potatoes is highly variable, influenced by the cooking fat, preparation technique, and portion size. While a 100g serving typically falls between 126 and 167 calories, mindful choices regarding oil and technique can help manage the overall caloric intake. Portion control remains the most critical factor for health-conscious individuals.

Key Points

Fat is the Main Calorie Source: The calorie count of sauteed potatoes is primarily determined by the type and amount of oil or butter used, not the potato itself.
Mindful Portions Matter: Controlling portion size is critical for managing the calorie intake from a side of sauteed potatoes.
Pre-boil for Less Oil: Par-boiling potatoes before sauteing helps achieve crispiness with less oil, reducing the final calorie count.
Keep the Skins On: The potato skin is a source of fiber and nutrients, contributing to satiety and overall health benefits.
Choose Healthy Oils: Using unsaturated fats like olive or avocado oil is a healthier choice compared to saturated fats from butter or lard.
Flavor with Spices: Seasoning with herbs and spices is a great way to add flavor without adding extra calories from fat.
Cook, Cool, Reheat for Fewer Calories: Increasing resistant starch by cooking and cooling potatoes before reheating can result in slightly lower calorie absorption.

Understanding the Calorie Count in Sauteed Potatoes

Sauteed potatoes are a delicious and popular side dish, but their caloric value is not fixed. The base calorie count comes from the potato itself, but the cooking fat and preparation method dramatically increase the final figure. A medium-sized, plain potato contains around 130–160 calories. By adding just one tablespoon of olive oil, an additional 120 calories are introduced, fundamentally altering the nutritional profile.

Factors That Influence Caloric Content

Several variables determine the final calorie count of your sauteed potatoes. Being mindful of these can help you manage your dietary intake more effectively.

Type of Cooking Fat: The choice of oil or fat has the most significant impact. Butter adds a rich flavor but also saturated fat and a higher calorie count compared to unsaturated options like olive or avocado oil. The density of the fat and the amount used are critical. A teaspoon of fat adds around 40 calories, so a recipe using three teaspoons of oil for a portion can add over 120 calories just from the fat.
Potato Variety: Different potato types have slightly different nutritional compositions. For example, a medium red potato has fewer calories than a medium russet, though the difference is not substantial.
Preparation Method: The amount of fat absorbed by the potato is crucial. Par-boiling and then searing can lead to less fat absorption than cooking raw potatoes directly in oil. Cooking with minimal oil in a non-stick pan also helps. Blotting excess oil with a paper towel after cooking can also shave off some calories.
Portion Size: This is arguably the most important factor. A single serving of potatoes can range dramatically, and eyeballing portions can lead to significant overconsumption of calories. Using a kitchen scale is the most accurate way to measure your portion.

Comparing Calories: Sauteed vs. Other Potato Preparations

Comparing sauteed potatoes with other popular potato dishes highlights why preparation method is so important for caloric content. Below is a comparison table showing the approximate calories per 100g serving for different potato preparations.


Preparation	Approx. Calories per 100g	Notes
Sautéed Potatoes (with oil)	126–167 kcal	Calorie-dense due to added oil, but less than deep-fried.
Boiled Potatoes (in skin)	66 kcal	Very low in calories, retaining nutrients.
Baked Potatoes (in skin)	85 kcal	A healthy, low-calorie option before toppings.
Mashed Potatoes (with milk & butter)	104 kcal	Medium-range, can vary based on the amount of added dairy.
French Fries (deep-fried)	~280 kcal	Very high in calories due to substantial fat absorption.

The Healthier Sauteed Potato: Tips and Tricks

Creating a lower-calorie, healthier version of sauteed potatoes is simple with a few key strategies:

Use a minimal amount of a heart-healthy oil, such as olive or avocado oil. Use a non-stick pan and a light spray of oil to minimize fat intake.
Pre-boil the potatoes before sauteing. This ensures the potatoes are cooked through and need less time in the pan with oil to crisp up.
Leave the skins on. The potato skin contains beneficial fiber and nutrients that can help you feel full.
Cooling and reheating boiled or par-boiled potatoes increases their resistant starch content. Resistant starch acts like fiber and can lead to lower calorie absorption.
Load up on fresh herbs and spices for flavor instead of relying on excess salt, butter, or cheese. Garlic, rosemary, paprika, and onion powder all add great taste without extra calories.

For a detailed guide on creating healthier potato dishes, Healthline offers numerous valuable tips.

Conclusion: Mindful Preparation Is Key

The number of calories in sauteed potatoes is not a fixed number but a variable influenced by preparation choices. While the potato itself is a relatively low-calorie vegetable rich in nutrients, the addition of oil or butter significantly increases the calorie count. By being mindful of the type and quantity of cooking fat, opting for techniques like par-boiling, and controlling portion sizes, you can enjoy this versatile and satisfying dish as part of a balanced diet. Health-conscious individuals should prioritize using healthy fats and maximizing flavor with herbs and spices rather than relying on calorie-dense ingredients.

Important Takeaways

Cooking Fat is a Calorie Culprit: The type and amount of oil or butter used in sauteing are the most significant factors in adding calories.
Portion Control is Paramount: Large portions, even of moderately high-calorie foods, can quickly add up and impact your total daily intake.
Pre-boiling Reduces Oil Needs: Par-boiling potatoes before pan-frying can help you achieve a crispy exterior with less oil absorption.
Skins Add Fiber and Nutrients: Keeping the skin on not only increases fiber but also boosts satiety, helping with overall calorie regulation.
Herbs Enhance Flavor Naturally: Rely on spices and herbs like rosemary and paprika to boost flavor without adding calories from fats.

Calorie FAQs

Is it healthier to saute with oil or butter?

Unsaturated oils like olive or avocado oil are generally considered healthier than butter for sauteing. They contain monounsaturated fats that can be beneficial for heart health, whereas butter contains saturated fat.

How many calories are in 100g of sauteed potatoes?

The calorie count for 100g of sauteed potatoes varies, but estimates typically fall between 126 kcal and 167 kcal, depending on the fat content.

Does peeling potatoes reduce their calories?

Peeling potatoes removes the skin, which contains fiber and some nutrients, but the calorie reduction is negligible. A potato's nutritional density largely remains the same.

How does portion size affect calorie intake for sauteed potatoes?

Since sauteed potatoes are a calorie-dense food due to the added fat, even a small increase in portion size can significantly increase the total calories consumed. Portion control is essential.

Can I make sauteed potatoes without oil to reduce calories?

Yes, you can. Techniques like air-frying, or pan-frying in a very good quality non-stick pan with a non-stick spray, are effective ways to achieve a crispy texture with minimal added fat.

Are sauteed potatoes fattening?

Sauteed potatoes are not inherently fattening; weight gain depends on total daily calorie intake. However, due to the added cooking fat, they are more calorie-dense than boiled potatoes and can contribute to weight gain if consumed in large portions.

How does resistant starch in potatoes affect calorie absorption?

Cooking and then cooling potatoes (before reheating them for sauteing) increases their resistant starch content. This type of starch is not fully digested, which can slightly reduce the number of calories your body absorbs.

How does pan-frying compare to deep-frying in terms of calories?

Pan-frying (sauteing) uses less oil and results in less fat absorption compared to deep-frying, which fully submerges the food in hot oil. Therefore, sauteed potatoes are almost always lower in calories than French fries.

Frequently Asked Questions

Yes, sauteed potatoes prepared with olive oil are generally considered healthier than with butter. Olive oil is rich in heart-healthy monounsaturated fats, while butter contains higher levels of saturated fat.

There is a significant calorie difference. A 100g serving of boiled potatoes has only about 66 calories, whereas sauteed potatoes of the same weight can have anywhere from 126 to 167 calories or more, depending on the amount of fat used.

Yes, air-frying is an excellent, low-calorie alternative to sauteing. It provides a crispy texture using minimal to no oil, significantly reducing the overall calorie and fat content.

Yes, if you cook and then cool the potatoes before sauteing, it increases their resistant starch content. This means your body absorbs slightly fewer calories because the starch is less readily digested.

While most potato varieties have similar calorie counts, opt for a smaller red potato over a larger russet if you want to keep calories in check. However, the cooking method and fat used are far more important factors.

Leaving the skin on does not significantly alter the calorie count, but it increases the fiber content. This extra fiber can help you feel fuller for longer, which may aid in overall calorie control.

To reduce calories, use a non-stick pan with a light spray of healthy oil, par-boil your potatoes first, and blot any excess oil with a paper towel after cooking. Controlling your portion size is also essential.