Nutrition Diet: How many calories are in 2 potatoes boiled?

November 5, 2025 •

4 min read

Two medium-sized potatoes, when boiled without salt and peeled, contain approximately 287 calories. This makes them a satisfying and relatively low-calorie source of carbohydrates, often misunderstood in nutrition diets. The exact calorie count for 2 potatoes boiled can vary, but this baseline provides a great starting point for meal planning.

Quick Summary

An analysis of the calorie content and nutritional benefits of two medium boiled potatoes, considering factors like cooking method, potato type, and skin. It also compares boiled potatoes to other cooking methods and offers tips for healthy preparation.

Key Points

Moderate Calorie Count: Two medium boiled and peeled potatoes contain approximately 287 calories, making them a moderate-energy food source.
Rich in Nutrients: Boiled potatoes are excellent sources of potassium and Vitamin C, crucial for heart and immune health.
Skin-on for Maximum Benefit: Boiling potatoes with the skin on retains more fiber, potassium, and water-soluble vitamins.
Resistant Starch Bonus: Cooling boiled potatoes after cooking increases resistant starch, which supports gut health and blood sugar control.
Low Fat when Prepared Simply: Unlike frying, boiling adds virtually no fat, keeping the potato a low-fat, cholesterol-free food.
High Satiety Index: Potatoes can promote feelings of fullness, which can be beneficial for managing weight.

The Calorie Count: A Deeper Look into Two Boiled Potatoes

When considering boiled potatoes as part of a healthy diet, understanding the specific calorie count and nutritional profile is key. Based on nutritional data, two medium potatoes, boiled and peeled, contain approximately 287 calories. This makes a portion of boiled potatoes a moderate energy source, primarily comprising carbohydrates. However, this figure is a baseline, and several factors can influence the final calorie and nutrient content.

Factors Influencing Boiled Potato Nutrition

The nutritional value of a potato is not static. The type of potato, its size, and preparation details all play a significant role. For instance, the skin contains a higher concentration of certain vitamins, minerals, and fiber. Leaving the skin on a medium red potato while boiling can contribute a significant amount of nutrients, including a higher fiber content. Conversely, adding toppings like butter, sour cream, or cheese can dramatically increase the overall caloric intake, transforming a healthy starch into a high-calorie dish. Cooking methods, including how long a potato is boiled, can also affect nutrient retention.

Here are some key factors that influence the nutritional profile:

Potato Variety: Different types of potatoes have slightly different nutritional compositions. For example, red potatoes boiled with the skin may offer more potassium and fiber than standard white potatoes. Purple potatoes, known for their antioxidants, offer an even richer nutrient profile.
Size: The size of the potato is the most direct factor affecting calorie count. While two medium potatoes contain roughly 287 calories, two large potatoes would contain significantly more.
Skin or No Skin: As mentioned, the skin is packed with nutrients. Boiling with the skin on helps to retain more water-soluble nutrients like Vitamin C and potassium, which might otherwise leach into the cooking water.
Resistant Starch: A fascinating benefit of potatoes is the formation of resistant starch when they are cooked and then cooled. This type of fiber feeds beneficial gut bacteria and can improve blood sugar control. Therefore, eating cold boiled potatoes can offer an additional digestive health benefit.

The Nutrient Profile of Boiled Potatoes

While carbohydrates make up the bulk of a potato's composition, they are also a great source of several key vitamins and minerals. The nutritional breakdown of two medium boiled potatoes (without skin) is primarily based on carbohydrates, with a low fat and moderate protein content.

High in Potassium: A significant amount of potassium is found in potatoes, contributing to heart health and proper muscle function. Two medium boiled potatoes contain more potassium than a medium banana.
Rich in Vitamin C: Potatoes are a notable source of Vitamin C, a powerful antioxidant that helps protect against cell damage.
Good Source of Vitamin B6: This vitamin is crucial for energy metabolism and the formation of red blood cells.
Source of Fiber: Though not extremely high in fiber, potatoes contribute to daily intake, especially when the skin is consumed.
Low in Fat and Cholesterol: When prepared simply by boiling, potatoes are naturally free of cholesterol and have almost no fat.

Comparison of Cooking Methods

To highlight why boiling is a healthy choice, comparing it to other common preparation methods is useful. The primary difference lies in the addition of fats and the concentration of nutrients.


Preparation Method	Calories (per approx. 2 medium potatoes)	Key Nutritional Change	Effect on Health Profile
Boiled	~287 kcal	Minimal change; some water-soluble nutrients may leach out.	Excellent for low-fat diets; high satiety index helps with weight management.
Baked	Slightly more concentrated due to moisture loss.	Concentrates nutrients, but can also lead to higher calories if skin isn't removed or fattening toppings are added.	Healthy if prepared without oil or high-fat toppings.
Fried (French Fries)	Significantly higher (2-3 times more than boiled).	Adds a large amount of oil and fat, drastically increasing calories.	High in fat and calories, less suitable for weight management.
Mashed	Can vary widely depending on additions.	Addition of butter and milk increases fat and calorie content.	Can be healthy if prepared with low-fat ingredients or alternatives.

Incorporating Boiled Potatoes into Your Diet

Including boiled potatoes in your diet can be a nutritious and filling strategy, especially for weight management. Thanks to their high satiety index, they can help you feel full for longer, reducing overall calorie intake. To maximize the health benefits, consider these tips:

Leave the Skin On: Boil your potatoes with the skin on whenever possible to preserve more fiber, potassium, and vitamins. Always wash them thoroughly first.
Watch the Toppings: Avoid high-fat toppings like excessive butter, cheese, or sour cream. Opt for healthier alternatives like a sprinkle of herbs, a dash of vinegar, or a low-fat yogurt dressing.
Meal Prep with Resistant Starch: Cook a batch of potatoes and cool them in the refrigerator overnight. This will increase the amount of resistant starch, which is beneficial for gut health. You can reheat them or use them cold in a potato salad.
Pair with Protein and Vegetables: To create a balanced meal, pair your boiled potatoes with a lean protein source and a variety of non-starchy vegetables. This combination ensures a well-rounded intake of macronutrients and fiber.
Vary Potato Types: Experiment with different potato varieties, such as purple or red potatoes, to introduce a broader spectrum of antioxidants and nutrients into your diet.

Conclusion

The answer to "how many calories are in 2 potatoes boiled?" is not just a number but an insight into a versatile and nutritious food. Two medium boiled potatoes contain approximately 287 calories and offer a wealth of vitamins and minerals, especially when eaten with the skin on. As a naturally low-fat, cholesterol-free food with a high satiety index, boiled potatoes can be an excellent component of a balanced diet. The key to maintaining their nutritional integrity is to be mindful of preparation methods and toppings, ensuring they remain a healthy and satisfying option for weight management and general wellness. For more detailed information on healthy cooking methods and potato nutrition, consider resources like the European Food Information Council.

Frequently Asked Questions

Two large potatoes, when boiled, will contain significantly more calories than two medium ones. While two medium potatoes have about 287 calories, two large potatoes would likely exceed 500 calories, depending on their exact weight.

Yes, boiled potatoes can be a healthy part of a weight loss diet. They have a high satiety index, meaning they help you feel full, which can reduce overall calorie intake. It is important to eat them without high-fat toppings.

Boiling potatoes with the skin on is generally better, as it helps preserve water-soluble nutrients like Vitamin C and potassium that might otherwise leach into the cooking water. The skin also contains additional fiber.

The cooking method significantly affects the caloric and nutritional value. Frying and mashing with butter and cream add considerable fat and calories. Boiling, on the other hand, adds minimal calories and preserves many nutrients, making it one of the healthiest methods.

Yes, cooling boiled potatoes transforms some of their starch into resistant starch. This type of fiber is beneficial for digestive health and can help moderate blood sugar levels.

The calorie count per gram can vary slightly between different potato varieties. However, the most significant factor affecting total calories is the size and preparation method, not the specific variety.

Potatoes themselves do not cause weight gain when consumed in moderation and prepared healthily. Weight gain is caused by an excess of calories, and high-fat preparation methods like frying or adding fatty toppings are the primary culprits for turning potatoes into an energy-dense food.