How Many Calories in a 160 gm Boiled Potato?

November 29, 2025 •

3 min read

A 100-gram serving of plain boiled potato contains about 87 calories. For a slightly larger portion, a 160 gm boiled potato typically contains approximately 139 calories, offering a low-fat, nutrient-rich option for any meal plan, though the exact figure can vary slightly.

Quick Summary

A 160g boiled potato contains approximately 139 calories, with minimal fat and a good source of carbohydrates, fiber, potassium, and vitamin C, making it a healthy meal addition.

Key Points

Calorie Count: A 160 gm boiled potato has approximately 139 calories.
Nutrient-Dense: It is a good source of potassium, vitamin C, and B vitamins.
Cooking Matters: The calorie count depends heavily on preparation; boiled potatoes are much lower in calories than fried ones.
Resistant Starch: Cooling the potato after boiling can increase resistant starch, which has gut health benefits.
Very Filling: Due to its fiber and carbohydrate content, a boiled potato can promote satiety and aid in weight management.
Preparation Tips: Keep the skin on and avoid high-fat additions to maximize nutritional value and minimize calories.

Calorie Breakdown for a 160 gm Boiled Potato

Based on data from nutritional databases, an average 100-gram boiled potato without added fat contains around 87 calories. To determine how many calories in a 160 gm boiled potato, we can scale this figure, resulting in approximately 139 calories. This makes a medium-sized boiled potato a relatively low-calorie food, especially when compared to preparations like frying.

Macronutrient Profile (per 160 gm)

Carbohydrates: Roughly 32.2 grams (based on 20.1g per 100g). Potatoes are a staple source of complex carbohydrates, providing energy.
Protein: Approximately 3.0 grams (based on 1.9g per 100g). While not a primary protein source, potatoes contribute a small amount.
Fat: Around 0.2 grams (based on 0.1g per 100g). A plain boiled potato is virtually fat-free.
Fiber: Close to 2.9 grams (based on 1.8g per 100g). Keeping the skin on significantly increases the fiber content, which aids digestion and promotes a feeling of fullness.

Nutritional Benefits Beyond Calories

Beyond its modest calorie count, the boiled potato is packed with essential vitamins and minerals that contribute to overall health. It is particularly known for its high potassium content, which is important for maintaining healthy blood pressure. Potatoes are also a solid source of vitamin C, which is a powerful antioxidant, and B vitamins, particularly B6, vital for metabolic functions,.

The Impact of Resistant Starch

An interesting aspect of boiled potatoes is the formation of resistant starch. When a cooked potato is cooled, some of its digestible starch is converted into resistant starch. This type of starch functions much like soluble fiber, feeding beneficial gut bacteria and potentially improving blood sugar control. This means that a cold potato, perhaps used in a potato salad, can have slightly different metabolic effects than a hot one.

Comparing Boiled Potatoes to Other Preparations

Choosing the right cooking method is crucial when considering the caloric impact of potatoes. The addition of fats, oils, and other ingredients can drastically increase the total energy content.


Cooking Method	Approximate Calories (per 100g)	Key Difference	Calorie Increase Factor (approx.)
Boiled	87	Minimal calorie addition.	1x
Baked (in skin)	85	Very low-fat, similar to boiling.	1x
Mashed (with milk/butter)	104	Added fats increase calories.	1.2x
Roasted	150+ (approx)	Cooked with oil, adding significant fat.	1.7x
Deep-fried (Chips/Fries)	280	Absorbs large amounts of fat during frying.	3.2x

This table clearly demonstrates that a plain boiled potato is the lowest-calorie option. While fried potatoes are often demonized, the issue lies in the preparation rather than the potato itself.

How to Incorporate Healthy Boiled Potatoes into Your Diet

There are numerous ways to enjoy boiled potatoes while keeping them healthy and delicious. Here are a few ideas:

Potato Salads: Use cooled, diced boiled potatoes as the base for a light and refreshing salad. Use a vinaigrette-based dressing instead of a heavy, mayonnaise-based one to keep the fat and calories low.
Smashed Potatoes: Gently smash boiled potatoes and then pan-sear them with a minimal amount of olive oil and herbs for a crispy finish.
Simple Side Dish: Serve plain boiled potatoes alongside lean proteins and plenty of vegetables. A sprinkle of fresh herbs like dill or parsley can add flavor without calories.
Soups and Stews: Add boiled potatoes to soups and stews to thicken them and add a hearty, filling component.
Breakfast Hash: Dice boiled potatoes and sauté with onions and peppers for a healthier breakfast side.

Conclusion: Smart Calorie Counting for Boiled Potatoes

In summary, a 160 gm boiled potato is a nutritious and low-calorie food, weighing in at approximately 139 calories. The simple act of boiling, rather than frying or loading with extra fats, preserves its healthy profile. As a good source of carbohydrates, fiber, potassium, and vitamin C, it can be a valuable part of a balanced diet for both weight management and overall health. Understanding the impact of different preparation methods allows for smarter food choices, ensuring you get the most nutritional benefit from this versatile vegetable without unnecessary calories.

Note: The calorie content can vary slightly depending on the potato variety, size, and whether the skin is included. Cooking with the skin on retains more nutrients, including fiber.

Frequently Asked Questions

No, boiled potatoes are naturally low in calories and fat. They become fattening only when high-calorie additions like excessive butter, oil, or sour cream are added during preparation.

A plain baked potato has a similar calorie count to a plain boiled one. The key is in the preparation; a baked potato with toppings can be significantly higher in calories.

Yes, potatoes are a carbohydrate-rich food. A 160g boiled potato contains over 30 grams of carbohydrates, primarily in the form of starch.

Some water-soluble vitamins, like Vitamin C, can be lost during the boiling process, but much of the nutrient content is retained. Boiling with the skin on helps to minimize nutrient loss.

Resistant starch is a type of carbohydrate that resists digestion and acts like soluble fiber. It feeds beneficial gut bacteria and can improve blood sugar control. It forms in potatoes when they are cooked and then cooled.

Yes, as part of a balanced, calorie-controlled diet, the filling nature of boiled potatoes can help with weight management by promoting satiety, which can help you feel full longer and eat less overall.

You can add flavor with herbs, spices, or a dash of vinegar or lemon juice. Fresh dill, parsley, paprika, or garlic powder are excellent options that add taste without significant calories.