How many calories in a 100g gold potato?

November 3, 2025 •

3 min read

A 100g raw gold potato contains roughly 77 calories, according to the USDA. The exact calorie count varies based on cooking and preparation methods. Gold potatoes are a good source of energy, vitamins, and minerals, making them a part of many diets.

Quick Summary

A 100g serving of gold potato usually has between 77 and 90 calories, with variations based on cooking. They are a good source of vitamins and potassium. The article details caloric changes based on cooking, compares it to other potato varieties, and highlights nutritional advantages.

Key Points

Raw Calories: A 100g raw gold potato has approximately 77 calories.
Boiled Calories: A 100g boiled gold potato, with skin and no additions, contains around 80-87 calories.
Roasting Increases Calories: Roasting with oil can increase the caloric density significantly, with some preparations reaching 131 calories per 100g.
Nutrient-Dense: Gold potatoes are a good source of potassium, Vitamin C, and fiber, especially when the skin is included.
Cooking Method Matters: The preparation method, particularly the addition of fats, has a far greater impact on the final calorie count than the variety of potato.
Antioxidant Source: The yellow flesh indicates the presence of carotenoids, which are beneficial antioxidants.
Excellent Energy Source: As a complex carbohydrate, it provides sustained energy and aids in satiety.

Calorie Influences in Gold Potatoes

The caloric value of a gold potato, like the Yukon Gold, is not fixed. The cooking method and ingredients added impact the final calorie count. Raw potatoes offer a baseline, but cooking alters the nutritional profile and calorie density. Baking or roasting concentrates nutrients and calories, while boiling can cause water absorption.

Raw and Boiled Calorie Counts

A 100g raw gold potato has approximately 77 calories. A boiled gold potato, cooked without salt or fats, has around 80-87 calories per 100g. This minimal difference is due to moisture changes. Weighing the potato before cooking ensures accurate calorie tracking, as the cooked weight varies.

Roasting and Frying Effects

Adding fat during cooking significantly increases the calorie count. A 100g serving of roasted Yukon Gold potatoes tossed in oil can have as many as 131 calories. The oil adds fat, and roasting causes water loss, concentrating calories. Frying in oil, like for french fries, adds even more calories. Boiled potatoes are lower in calories than fried or roasted options.

Gold Potato Comparison

Gold potatoes are compared to Russet and sweet potatoes. Their culinary uses and flavors differ, but their nutritional differences per 100g are often smaller than expected. Key differences are in texture, carbohydrates, and micronutrients. Gold potatoes have a buttery flavor and waxy texture, ideal for mashing and boiling, while Russets are better for baking and frying.

Comparison Table: 100g Raw Potatoes


Nutrient	Gold Potato (approx.)	Russet Potato (approx.)	Sweet Potato (approx.)
Calories	77 kcal	95 kcal	86 kcal
Carbohydrates	17g	21.4g	20g
Fiber	2g	2.3g	3g
Protein	2g	1.9g	1.3g
Vitamin C	20mg (approx.)	12.1mg (approx.)	12.1mg (approx.)
Vitamin A	Minimal	Minimal	120% DV
Potassium	421mg (approx.)	372mg (approx.)	219mg (approx.)

Sweet potatoes offer high Vitamin A, but gold and Russet potatoes provide comparable potassium and Vitamin C per 100g. The raw caloric differences are not significant, emphasizing the importance of cooking methods. All potato types offer energy and nutrients in a balanced diet.

Health Benefits of Gold Potatoes

Gold potatoes offer health benefits, making them a valuable addition to meals.

Rich in Nutrients: They contain vitamins and minerals, including vitamin C and B6, as well as potassium and manganese. Vitamin C acts as an antioxidant, while potassium supports heart health and blood pressure. High in Fiber: With the skin on, they are a great source of dietary fiber, which aids digestion and promotes satiety, helping with weight management. Energy Source: Potatoes provide complex carbohydrates, which release energy slowly. This gives sustained energy and prevents blood sugar spikes, especially when combined with protein. Antioxidant Properties: The yellow color comes from carotenoids, like lutein and zeaxanthin, which are antioxidants that protect against cell damage and benefit eye health. Fat-Free: In their natural state, they are virtually fat-free and cholesterol-free, making them suitable for healthy meals.

Conclusion

A 100g gold potato has approximately 77 calories when raw, but this changes with preparation. Boiling results in roughly 80-87 calories, while methods with added fats, such as roasting or frying, can increase the count. Gold potatoes provide potassium, vitamin C, and fiber. Mindful cooking methods maximize health benefits.

Potato Varieties

Yukon Golds are the most popular gold-fleshed potato, but other varieties exist. Minor nutritional variations may occur, but the general profile is similar. Prioritize simple cooking to maximize benefits and minimize calories. Eating the skin increases fiber, boosting satiety and digestive health.

For more information, visit https://www.healthline.com/nutrition/foods/potatoes.

Frequently Asked Questions

Both gold and russet potatoes are nutritious, with similar caloric profiles in their raw state. The main nutritional differences are minor, with gold potatoes sometimes having slightly more potassium. The healthiness largely depends on how they are prepared.

No, boiling a potato does not add calories. In fact, it can slightly decrease caloric density per gram due to water absorption. The total calories remain the same as the raw potato, but the weight might increase, so measuring before cooking is most accurate.

Yes, eating a gold potato with the skin on is better for you. The skin contains a significant amount of the potato's fiber, which is beneficial for digestion and can help you feel full longer.

To keep the calorie count low, opt for boiling, steaming, or baking without adding extra fats. You can enhance the flavor with herbs, spices, or a small amount of low-calorie seasoning instead of butter or oil.

No, the calorie count per 100g for a raw sweet potato is very similar to a raw gold potato. Sweet potatoes, however, offer significantly more Vitamin A, while gold potatoes may provide more potassium.

Yes, potatoes can be part of a weight-loss diet. They are low in calories and fat in their natural state and high in fiber, which promotes satiety. The key is to control portion sizes and avoid high-fat cooking methods and toppings.

The caloric count for gold potatoes, like Yukon Golds, is consistent based on general USDA data. However, minor variations can occur based on the potato's size, age, and growing conditions. The preparation method is the most significant factor affecting the final calorie count.