How many calories are there in 200 g of boiled potatoes?

December 4, 2025 •

4 min read

Boiled potatoes are often mistakenly seen as an unhealthy carb source, but a 200g portion of plain, boiled potatoes contains a moderate number of calories. This versatile vegetable can provide essential nutrients and a high level of satiety, making it a great food for healthy eating.

Quick Summary

A 200g portion of plain boiled potatoes contains approximately 172 calories, along with essential nutrients like potassium and vitamin C.

Key Points

Calorie Count: 200g of plain, boiled potato contains around 172 calories.
Nutrient-Dense: Potatoes are packed with potassium, vitamin C, and fiber, particularly when cooked with the skin on.
Cooking Method is Key: Frying or adding high-fat toppings like butter dramatically increases the calorie content.
Supports Weight Management: Boiled potatoes have a high satiety index, helping you feel full longer and aiding in calorie control.
Resistant Starch Benefits: Cooling boiled potatoes increases resistant starch, which supports gut health and blood sugar regulation.
Versatile Ingredient: Use boiled potatoes in a variety of low-calorie meals by adding herbs, spices, or lean proteins instead of heavy sauces.

Calorie Breakdown of Boiled Potatoes

For those monitoring their calorie intake, understanding the nutritional value of your food is crucial. A standard serving of 200 grams of boiled potatoes, prepared without added fat, contains approximately 172 calories. The specific calorie count can vary slightly depending on the type of potato and whether the skin is included. Cooking the potato with the skin on retains more fiber and certain nutrients, and some studies show it can slightly increase the calorie count to around 174 calories for a 200g portion with salt. However, the variation is minimal compared to the significant increase caused by other cooking methods.

The Nutritional Profile Beyond Calories

While the calorie count is a key factor, it's important to look at the full nutritional picture. A 200g serving of plain boiled potato is more than just carbohydrates. It's a nutrient-dense food that provides several vitamins and minerals that are important for overall health.

Here’s a breakdown of the nutritional benefits:

High in Potassium: Boiled potatoes are an excellent source of potassium, containing more than a banana. Potassium is an electrolyte that plays a key role in muscle function, fluid balance, and maintaining healthy blood pressure.
Rich in Vitamin C: This antioxidant vitamin supports immune function and aids in collagen production. Boiling, especially with the skin on, helps preserve a significant portion of this vitamin.
Good Source of Vitamin B6: This vitamin is vital for protein metabolism and the creation of red blood cells.
Dietary Fiber: The fiber content, especially when the skin is left on, contributes to feelings of fullness and supports digestive health.
Complete Protein: Potatoes contain all nine essential amino acids, making them a source of complete, high-quality plant-based protein.

Cooking Method Matters: A Comparison

The way a potato is cooked has the most significant impact on its final calorie count. The simple act of boiling does not add fat or substantial calories. Other methods, like frying, completely change the potato's health profile.

Comparison of Potato Cooking Methods


Preparation Method	Calories (approx. per 200g)	Key Nutritional Change
Boiled (without oil)	172 kcal	Retains vitamins and minerals, very low fat.
Baked (without oil)	Higher than boiled due to water loss	Slightly higher calorie density due to concentrated starch and water loss; high in resistant starch.
French Fries	Varies significantly (often over 500 kcal)	High in added fat, leading to a massive increase in calories.
Potato Chips	Varies significantly	Very high in added fat and sodium, extremely high calories.

The Benefits of Resistant Starch

A unique health benefit of boiled potatoes is their potential to produce resistant starch. This type of starch resists digestion in the small intestine and instead ferments in the large intestine, feeding beneficial gut bacteria. The resistant starch content increases when cooked potatoes are allowed to cool.

How Resistant Starch Benefits Health

Improved Satiety: Resistant starch can increase feelings of fullness after a meal, which helps control overall calorie intake and manage weight.
Blood Sugar Control: It can help moderate the rise in blood sugar levels after a meal, making it a better option for people monitoring their glucose.
Gut Health: The fermentation process in the colon produces short-chain fatty acids, which are beneficial for the colon's lining and overall gut health.

Incorporating Boiled Potatoes Into a Healthy Diet

For those on a weight loss journey, boiled potatoes can be a smart addition to your diet. Their high satiety index means you feel fuller for longer, helping to curb overeating and snacking. The key is to avoid high-calorie toppings.

Keep it Simple: Instead of butter and sour cream, try seasoning with herbs like rosemary, paprika, or a sprinkle of black pepper.
Make a Healthy Salad: Create a potato salad using a light vinaigrette, Greek yogurt, or mustard instead of mayonnaise.
Pair with Lean Protein: Combine your boiled potatoes with a source of lean protein like grilled chicken or fish to create a balanced and filling meal.
Incorporate into Other Dishes: Add boiled and cooled potatoes to salads or stews for extra texture and nutrients. You can find many recipes on reputable nutrition sites to inspire you. For more information on healthy eating patterns, visit the official site for Nutrition.gov.

Conclusion

In conclusion, a 200g serving of plain boiled potatoes is a surprisingly low-calorie and nutrient-dense food. With approximately 172 calories, it offers a wealth of essential vitamins, minerals, and dietary fiber, especially when consumed with the skin. The versatility of boiled potatoes, including their potential for increased resistant starch upon cooling, makes them a valuable component of any healthy, balanced diet. By choosing simple preparation methods and smart toppings, you can enjoy the satisfying benefits of potatoes without compromising your health goals.

Frequently Asked Questions

A 200g portion of plain boiled potato contains about 40g of carbohydrates, which is a moderate amount for a meal, especially considering its fiber, nutrients, and satiating qualities.

No, eating plain boiled potatoes does not cause weight gain. In fact, their low calorie density and high satiety can aid weight management. Weight gain is caused by adding high-fat toppings or eating excessive portions.

Boiling potatoes with the skin on is generally better as it helps retain more vitamins and minerals like potassium and vitamin C, and adds extra dietary fiber.

White potatoes and sweet potatoes have similar calorie counts per 100g, with white potatoes typically having slightly fewer. For 200g, their calorie difference would be minimal.

Yes, reheating boiled and cooled potatoes retains a significant amount of resistant starch, though the highest amount is found in the cooled state.

To keep calories low, avoid frying and high-fat additions like butter, cream, or cheese. Instead, use boiling or baking methods and season with herbs, spices, or a light sauce.

For the same serving size, boiled potatoes are generally lower in calories and higher on the satiety index than an equal amount of rice or pasta, making them a more filling option.