How many calories are there in 100 g of boiled potatoes? A complete nutritional guide

November 7, 2025 •

3 min read

According to reputable nutritional data, a 100-gram serving of plain boiled potatoes, cooked with the skin, contains approximately 87 calories. This figure makes boiled potatoes a naturally low-calorie and nutrient-dense carbohydrate source, offering a filling base for many healthy meals.

Quick Summary

A 100g serving of plain boiled potatoes typically contains 87 calories, with most of its energy coming from complex carbohydrates. This staple food is also packed with vitamins and minerals, particularly potassium and vitamin C.

Key Points

Low Calorie: 100g of plain boiled potato contains only about 87 calories, making it a low-energy-density food.
Rich in Nutrients: It is a good source of vitamins like C and B6, and minerals, especially potassium.
Cooking Method Matters: Adding high-fat toppings like butter or frying can drastically increase the calorie count.
Skin Boosts Fiber: Leaving the skin on adds valuable dietary fiber and a higher concentration of certain vitamins.
High Satiety: The combination of complex carbs and fiber helps you feel full and satisfied, which can support weight management.
Contains Resistant Starch: Boiling and then cooling potatoes increases resistant starch, which benefits gut health and blood sugar control.

The Core Nutritional Data: 100g Boiled Potato

At the heart of the matter, the calorie count for boiled potatoes is impressively low, especially when prepared without high-fat additives. For a standard 100-gram serving, which is roughly two-thirds of a cup, the breakdown is as follows:

Calories: Approximately 87 kcal
Water: 77%
Protein: 1.9 grams
Carbohydrates: 20.1 grams
Sugar: 0.9 grams
Fat: 0.1 grams
Fiber: 1.8 grams

It is important to note that these values apply to plain, unseasoned potatoes. The almost negligible fat content is a key factor in their low-calorie density. Furthermore, a significant portion of the carbohydrates consists of complex starches, which provide sustained energy and satiety.

The Impact of Cooking Method and Additives

While a plain boiled potato is low in calories, its energy density can change dramatically based on how it is prepared and what is added. The way you choose to cook a potato can be the difference between a healthy side dish and a calorie-dense indulgence.

Boiled vs. Fried: A Calorie Comparison

To illustrate the impact of cooking method, consider the difference between a boiled potato and its popular fried counterpart. The addition of oil during frying drastically increases the calorie and fat content.


Preparation Method	Per 100g	Calories (approx.)	Fat (approx.)	Notes
Plain Boiled Potato	Skin-on, unsalted	87 kcal	0.1g	Low-fat, nutrient-dense
French Fries	Deep-fried	~350 kcal	~15g	Adds significant fat and calories
Mashed with Butter	Mashed with butter & cream	Varies greatly	High	Additives increase calorie count

Adding Flavor Healthily

Instead of relying on high-calorie additions, consider healthier ways to season your boiled potatoes. Here are some options:

Fresh herbs like parsley, chives, or dill
A sprinkle of black pepper and paprika
A splash of vinegar for a tangy kick
Low-fat Greek yogurt or a small amount of low-fat sour cream
Homemade vinaigrette dressing

Skin On or Off? Nutrient Differences

The decision to peel or not to peel is a common question. Research indicates that keeping the skin on significantly boosts the nutritional profile of your boiled potato. While the potato flesh contains a majority of the valuable nutrients like potassium and Vitamin C, the skin adds an extra layer of health benefits, including dietary fiber.

Potatoes also contain a type of carbohydrate known as resistant starch. This special starch is not fully absorbed by the body and acts as a prebiotic, feeding beneficial gut bacteria. Interestingly, you can increase the resistant starch content by cooling boiled potatoes after cooking.

Beyond Calories: The Health Benefits of Potatoes

Plain boiled potatoes offer a range of health benefits that extend beyond their low-calorie count. They are a valuable component of a balanced diet when prepared properly.

Packed with Vitamins and Minerals: Potatoes are an excellent source of Vitamin C, a powerful antioxidant, and contain more potassium than a medium-sized banana. They also provide a good amount of Vitamin B6 and other essential minerals.
Supports Digestive Health: The dietary fiber and resistant starch in potatoes contribute to a healthy digestive system. Resistant starch feeds beneficial gut bacteria, promoting overall gut health and potentially reducing inflammation.
Promotes Satiety: Due to their combination of complex carbohydrates, fiber, and protein, potatoes have a high satiety index, meaning they help you feel full and satisfied for longer. This can aid in weight management by curbing overeating.
Antioxidant Properties: Potatoes, especially colored varieties like purple ones, contain antioxidants that help neutralize harmful free radicals in the body, which can contribute to chronic diseases.

How Different Potato Types Compare

While white potatoes are the most commonly studied, other potato varieties offer unique nutritional benefits. For instance, sweet potatoes are higher in Vitamin A, while purple potatoes contain significantly more antioxidants known as anthocyanins. Including a variety of potato types in your diet can diversify your nutrient intake.

Conclusion: The Healthy Role of Boiled Potatoes

Contrary to some popular misconceptions, plain boiled potatoes are a healthy, low-calorie, and nutritious food. With just 87 calories per 100-gram serving, they offer a great source of complex carbohydrates, potassium, Vitamin C, and fiber. The key is in the preparation—opting for simple boiling over frying or adding excessive fats preserves their nutritional value and keeps the calorie count in check. By focusing on healthy cooking methods and portion control, boiled potatoes can easily be a satisfying and beneficial part of any balanced diet. For more detailed information on potato nutrients and health impacts, see this comprehensive overview from Healthline.

Frequently Asked Questions

Boiling a potato does not significantly change its basic calorie count, but it does alter its water content and can increase the amount of resistant starch, especially if you let it cool after cooking.

Plain boiled potatoes are not fattening, as they are naturally low in calories and fat. The calorie count only increases significantly when high-fat additions like butter, cheese, or oil are used in preparation.

It is healthier to eat boiled potatoes with the skin on. The skin contains additional dietary fiber and nutrients that are beneficial for digestion and overall health.

A 100g serving of white boiled potatoes has slightly more calories than a comparable amount of sweet potato. However, sweet potatoes contain higher levels of Vitamin A, while white potatoes offer more potassium.

Yes, boiled potatoes can be part of a weight loss diet. They are very filling and have a low energy density, meaning they provide great satiety for relatively few calories, which can help control appetite.

While the exact calorie count can vary slightly between different potato varieties, the difference is minimal. The main nutritional differences are often in specific vitamins and antioxidants rather than overall calorie density.

Resistant starch is a type of carbohydrate that is not fully digested by the body and feeds beneficial gut bacteria. The amount of resistant starch in a potato increases when it is cooked and then cooled, such as in a potato salad.