Nutrition Diet: How much does 200g raw potato weigh when Cooked?

November 3, 2025 •

3 min read

Raw potatoes are composed of approximately 80% water, a fact that fundamentally explains why their weight changes so dramatically during cooking. So, how much does 200g raw potato weigh when Cooked? The answer depends almost entirely on the cooking method, which dictates how much of that water is lost or absorbed.

Quick Summary

The final weight of a cooked potato is determined by the cooking method, primarily due to changes in water content. Dry-heat methods cause weight loss, concentrating calories per gram, while wet-heat methods can result in little change or even a slight gain. For accurate nutritional tracking, it is best to weigh ingredients in their raw state.

Key Points

Weight loss is mostly water: A raw potato is approximately 80% water, which evaporates during cooking, causing it to lose weight.
Cooking method dictates final weight: Dry-heat methods like baking and frying cause significant weight loss, while boiling can cause a slight weight gain.
Calorie density changes, not total calories: The total caloric content of a potato remains the same (unless oil is added), but the calorie density per gram increases as water is lost.
Weigh raw for accuracy: For consistent and accurate nutritional tracking, it's best to measure and log the raw weight of a potato before cooking.
Nutrient content is also affected: Water-soluble vitamins like C are reduced during boiling, but resistant starch can be increased by cooling cooked potatoes.
Cooked is safer than raw: Cooking removes potentially harmful compounds like glycoalkaloids and antinutrients found in raw potatoes.

The Science of Water Loss and Weight Change

Cooking fundamentally alters the physical properties of food, and potatoes are a prime example. The main reason a raw potato's weight changes when cooked is due to its high water content. As heat is applied, water evaporates, causing the potato to shrink and lose mass. The degree of weight loss varies significantly depending on the cooking method used. Understanding this process is crucial for tracking food intake, as the calorie density per gram of the cooked potato will be higher than that of its raw counterpart (assuming no added fat).

How Cooking Method Affects Final Potato Weight

Different cooking techniques lead to distinct outcomes for a potato's final weight due to varying levels of heat and moisture. Here's a breakdown of common methods:

Baking: This dry-heat method causes substantial water loss, typically resulting in a weight reduction of 21% to 25%. A raw 200g potato baked could weigh approximately 150g.
Frying: Frying also causes significant water evaporation and adds oil, increasing calorie density. The weight loss is substantial, with potatoes fried into chips losing around 61% of their raw weight.
Boiling: Wet heat from boiling means potatoes can absorb some moisture, potentially leading to a small weight gain or remaining close to their original weight. However, water-soluble vitamins may leach into the water.
Microwaving: This method is quicker and generally results in less water loss than baking. Microwaved potatoes have a higher water content (around 72%) compared to baked (around 75%). A 200g raw potato would likely lose less weight when microwaved than when baked.

Example Weight Comparison Table

Here is an approximate comparison of how different cooking methods impact the weight of a 200g raw potato, based on various studies:


Cooking Method	Approximate Raw Weight	Approximate Cooked Weight	Weight Change (%)
Baking	200g	150g	~25% Loss
Frying (Chips)	200g	~80g	~60% Loss
Boiling	200g	200-210g	~0-5% Gain
Microwaving	200g	~165g	~18% Loss

Calorie Counting and Nutrition Considerations

For accurate tracking, using the raw weight and nutritional information is generally most reliable. While a 200g raw potato that weighs 150g after baking will have higher calorie density per gram, the total calories for the whole potato remain the same (if no fat is added). Consistency is key: either always weigh raw or find nutritional data specifically for the cooked form you are using.

Cooking also affects nutrient content. Boiling can reduce water-soluble vitamins, while microwaving preserves more vitamin C. Raw potatoes are high in resistant starch, beneficial for gut health, though cooking reduces this. Cooling cooked potatoes can increase resistant starch through retrogradation.

Safely Enjoying Potatoes in Your Diet

While raw potatoes offer benefits like resistant starch, they also contain antinutrients and potentially toxic glycoalkaloids, particularly if green. Proper cooking is essential for safety and palatability. To maximize nutritional value:

Keep the Skin On: It's rich in fiber and nutrients.
Choose Healthier Methods: Boiling, steaming, or microwaving are preferable to frying.
Pair Sensibly: Combine potatoes with protein and vegetables for balanced meals and to help manage blood sugar.

Cooking potatoes the right way is crucial for making them a healthy part of your diet. Understanding how cooking affects weight and nutrients allows for informed dietary choices.

Conclusion

A 200g raw potato will weigh less after cooking methods that involve dry heat, such as baking or frying, primarily due to water loss. The degree of weight change depends on the temperature and duration of cooking. While total calories remain consistent (without added fats), the concentration of nutrients and calories increases. Boiling can result in the potato retaining its raw weight or even slightly increasing it due to water absorption. For accurate nutritional tracking, it is generally recommended to weigh ingredients in their raw state. By selecting appropriate cooking methods and preparation, potatoes can be a healthy and fulfilling addition to a balanced diet.

Frequently Asked Questions

A 200g raw potato, when baked, can lose approximately 21-25% of its weight due to water loss. This means it would weigh around 150g to 158g after baking.

No, a potato does not lose calories when cooked. The total calorie count for the whole potato stays the same (unless oil or butter is added). What changes is the calorie density per gram, because the potato's weight is reduced as water evaporates.

For accurate and consistent nutritional tracking, it is more accurate to weigh potatoes in their raw state. Nutritional databases are often based on raw values, and using a single reference point prevents confusion caused by varying water loss during cooking.

Boiled potatoes can sometimes weigh slightly more than their raw counterparts, as they absorb some water during the cooking process. The total weight change is usually minimal compared to dry-heat methods.

Cooking affects different nutrients in different ways. Water-soluble vitamins like C can be lost during boiling. However, cooking also deactivates harmful compounds like glycoalkaloids. Microwaving generally preserves more vitamins than other methods due to shorter cooking times.

A baked potato has more calories per gram because the water content has evaporated, concentrating the remaining carbohydrates and nutrients into a smaller, lighter package. The total calorie count is unchanged from its raw state.

Yes, potatoes can be part of a weight-loss diet. They are filling and nutrient-dense when prepared without excessive oil or high-calorie toppings. Opt for boiling, steaming, or baking with the skin on and practice portion control to keep them healthy.