How Many Calories Does One Large Boiled Potato Have?

November 23, 2025 •

4 min read

A large boiled potato typically contains around 258 calories, according to nutritional data. Understanding the calorie content of this versatile vegetable is important for those monitoring their diet, as it is a healthful part of many meals.

Quick Summary

A boiled potato, when large and plain, holds approximately 258 calories, along with beneficial fiber, vitamins, and minerals. The nutritional value changes based on size and preparation.

Key Points

Low Calorie: A plain large boiled potato typically contains around 258 calories.
Nutrient-Dense: It is a good source of potassium, vitamin C, and Vitamin B6, especially when eaten with the skin on,.
High Satiety: Boiled potatoes rank very high on the satiety index, helping you feel fuller for longer and manage appetite.
Resistant Starch: Cooling boiled potatoes creates resistant starch, which supports gut health and blood sugar control.
Preparation Matters: The calorie count significantly increases with frying or high-fat toppings like butter and sour cream.

Demystifying the Calories in a Large Boiled Potato

Many people are surprised to learn that a large boiled potato is relatively low in calories, particularly when compared to other cooking methods. The exact number can vary based on the potato's size and variety, but a common estimate for one large, plain boiled potato is approximately 258 calories. This is based on a standard 'large' size, which often weighs between 225 and 340 grams. What makes the boiled potato an excellent dietary choice is not just its calorie count, but its overall nutritional profile, which we will explore in detail.

The Nutritional Powerhouse: Beyond Just Calories

The humble boiled potato is far more than just a source of carbohydrates. It is packed with several essential vitamins and minerals that contribute to a healthy diet. A significant portion of a potato's nutrients are found in its skin, so cooking and eating it with the skin on is often recommended.

A large boiled potato offers a rich source of:

Potassium: Containing a substantial amount of this electrolyte, boiled potatoes support heart health and muscle function.
Vitamin C: A powerful antioxidant, vitamin C is crucial for immune function and skin health.
Vitamin B6: Important for brain health and red blood cell formation.
Dietary Fiber: Especially present in the skin, fiber aids digestion and promotes feelings of fullness.

The Magic of Resistant Starch

One of the most interesting and beneficial properties of the boiled potato is its ability to create resistant starch. This unique form of carbohydrate is formed when potatoes are cooked and then cooled. Unlike regular starch, resistant starch isn't fully digested in the small intestine. Instead, it ferments in the large intestine, feeding beneficial gut bacteria.

The benefits of resistant starch include:

Improved Gut Health: It acts as a prebiotic, nourishing the healthy bacteria in your digestive system.
Blood Sugar Regulation: It can help moderate blood sugar levels, especially when compared to eating hot potatoes.
Increased Satiety: This promotes a feeling of fullness, which can aid in weight management by reducing overall calorie intake.

To maximize the resistant starch content, simply allow your boiled potatoes to cool completely in the refrigerator before eating or reheating. This makes boiled potatoes excellent for meal prep, including potato salads and cold side dishes.

The Satiety Index: Potatoes vs. Other Carbs

For those focused on weight management, feeling full and satisfied is crucial. The satiety index, a ranking of how full foods make you feel, placed plain boiled potatoes at the very top. This means that, calorie for calorie, a boiled potato is more filling than pasta, bread, or rice,. By helping you feel full for longer, potatoes can help control appetite and support weight loss efforts.

Comparison: Boiled Potatoes vs. Other Preparations

How you cook a potato drastically changes its nutritional profile, particularly its calorie and fat content. While boiling is one of the healthiest methods, other popular preparations can add significant calories and unhealthy fats.


Preparation Method	Calories (approx.)	Fat Content	Nutritional Impact
Boiled	~258 (large)	Very Low (trace)	Retains nutrients, can increase resistant starch upon cooling, very filling.	,	,
Baked	~360 (large, with skin)	Low (without toppings)	Nutrient-dense, especially with skin, but higher calorie-density due to water loss. Toppings add significant fat/calories.	,
Deep-Fried (Fries)	300-500+ (per large serving)	Very High	Adds significant calories and fat. Frying can also create harmful acrylamides.	,
Mashed with Butter/Cream	Variable, often high	High	Added butter, milk, and cream substantially increase calories and saturated fat, changing the nutritional balance.

The Takeaway for Healthy Eating

Ultimately, a plain boiled potato is an exceptionally healthy, low-calorie, and filling food that can be a valuable part of any diet. The negative reputation potatoes have often comes from the unhealthy ways they are commonly prepared, such as frying or loading them with high-fat toppings like butter, sour cream, and cheese. By opting for boiling and mindful seasoning, you can reap all the nutritional benefits of this hearty vegetable without the excess calories.

For more detailed nutritional information on potatoes and their resistant starch content, consider exploring research from authoritative sources such as the National Institutes of Health.

Conclusion: The Boiled Potato as a Healthy Choice

In conclusion, a large boiled potato provides a modest calorie count of around 258, making it a great option for weight management and overall health. Rich in potassium, Vitamin B6, and dietary fiber, it is a nutrient-dense food. The benefits are further enhanced when it is cooled, as this process increases its resistant starch content, which supports gut health and blood sugar regulation. By choosing boiling over frying or high-fat preparations, you can ensure that this versatile and satisfying vegetable remains a healthy staple in your diet.

Frequently Asked Questions

No, while some water-soluble vitamins like Vitamin C and potassium can leach into the water, potatoes retain many of their nutrients when boiled. Keeping the skin on helps to minimize this loss.

Both are healthy options, but they differ. A baked potato loses water, concentrating calories, while a boiled potato can absorb water. Both retain most nutrients, but boiling can lead to some vitamin loss through leaching. The healthiest option often depends on avoiding high-calorie toppings.

Boiling the potato with the skin on helps retain more vitamins and minerals. For an extra boost, cool the potato completely in the refrigerator after boiling to increase its resistant starch content, which benefits gut health.

Both are healthy. Sweet potatoes are richer in Vitamin A and have a lower glycemic index, while white potatoes offer more potassium and a higher satiety index. Both are low in calories when boiled and are excellent sources of nutrients.

Yes, when prepared without added fat, boiled potatoes can be beneficial for weight loss. They are very filling and have a high satiety index, meaning they can help you feel full and reduce overall calorie intake,.

The calorie count is directly related to size. A small boiled potato might have around 100-130 calories, a medium around 140-210 calories, and a large around 258-360 calories, depending on the precise weight used for calculation,,.

No, acrylamides are chemical compounds formed when carbohydrate-rich foods are cooked at very high temperatures, such as during frying and roasting. Boiling does not produce acrylamides.