Understanding Nutrition: How many carbs are in 500g of white potatoes?

November 7, 2025 •

4 min read

White potatoes are a significant source of carbohydrates, with a 500g portion of raw potato containing approximately 87.5g of carbs, though this can change considerably depending on the cooking method. Understanding exactly how many carbs are in 500g of white potatoes is crucial for managing your dietary intake, especially for those monitoring their blood sugar or carbohydrate consumption.

Quick Summary

The carb content of 500g white potatoes varies based on preparation, from around 87.5g raw to higher amounts when cooked, especially when water is lost. The glycemic index and resistant starch content are also influenced by cooking and cooling.

Key Points

Raw Carbs: A 500g raw white potato contains approximately 87.5g of carbohydrates.
Cooking Impacts Carbs: The carbohydrate content can increase to over 100g in a 500g portion of baked or boiled potatoes due to water loss and concentration.
Cooking Increases Glycemic Index: Mashing or baking potatoes breaks down starches and can raise their glycemic index compared to boiling.
Boost Resistant Starch by Cooling: Cooking and then chilling potatoes increases resistant starch, which improves digestive health and lowers the glycemic load.
Choose Healthier Cooking Methods: Baking, boiling, or roasting potatoes with minimal added fat is healthier than frying.
Don't Peel the Skin: The skin contains most of the potato's fiber, along with significant potassium and vitamins.
Variety Matters: Different potato types, like purple or sweet potatoes, have varying nutritional profiles and antioxidant levels.

The Carbohydrate Profile of White Potatoes

Potatoes are often considered high-carb, and with good reason. The bulk of their calories come from starch, a complex carbohydrate that the body converts to glucose for energy. A typical 500g portion of raw white potato contains an average of 87.5g of carbohydrates, though this can vary slightly by potato variety. However, this raw figure is just the starting point. The way a potato is prepared dramatically alters its nutritional composition, including its carbohydrate density and how it affects blood sugar levels.

How Cooking Changes Carbohydrates

Cooking methods affect potatoes in several ways, mainly due to water loss and the gelatinization of starch. When potatoes are boiled, they absorb water, which can slightly dilute their nutrient density, though some water-soluble vitamins like Vitamin C may also leach out. In contrast, baking and frying cause significant water loss, concentrating the carbohydrates and leading to a higher carb count per 500g portion.

Baked Potatoes: A 500g baked white potato can contain up to 106g of carbohydrates. The high heat causes water evaporation, concentrating the potato's starch. Toppings like cheese, bacon, and sour cream further increase the calorie and fat content, making mindful choices essential.
Boiled Potatoes: A 500g portion of boiled potatoes has roughly 100g of carbohydrates and 430 calories. Boiling without peeling helps retain more nutrients, including Vitamin C.
Fried Potatoes: Frying, particularly deep-frying, adds a large amount of fat and calories. The carbohydrate concentration in a fried potato, like a chip, can be significantly higher due to moisture loss and the added oil.

Resistant Starch: The Game-Changer

One of the most interesting aspects of potato carbohydrates is the formation of resistant starch. When starchy foods like potatoes are cooked and then cooled, some of the digestible starch retrogrades into resistant starch, a type of fiber that isn't fully broken down by the body. It essentially acts like a dietary fiber, feeding beneficial gut bacteria and potentially leading to a lower glycemic index.

How to Increase Resistant Starch: To maximize resistant starch, simply cook your potatoes and then refrigerate them for 12 to 24 hours before eating. This can turn a high-glycemic food into a more blood sugar-friendly option. For example, some studies show a significant drop in the glycemic index when potatoes are consumed cold or reheated after being chilled.

White Potatoes vs. Sweet Potatoes: A Nutritional Comparison

When considering carbohydrate intake, comparing white potatoes with sweet potatoes is common. While often perceived as drastically different, their macronutrient profiles are surprisingly similar, with the main differences lying in their micronutrient content and the type of carbohydrates present.


Nutrient (per 100g)	Raw White Potato	Raw Sweet Potato
Calories	74 kcal	108 kcal
Carbohydrates	17.5g	16.8g
Sugar	0.6g	5.5g
Fiber	1.6g	2.4g
Protein	1.8g	1.3g
Vitamin C	12.1mg	12.1mg
Vitamin A	Trace	Very High
Potassium	484mg	219mg

Tips for Healthier Potato Consumption

For a healthy diet, the preparation of potatoes matters far more than simply avoiding them. Potatoes are naturally rich in important nutrients like Vitamin C, Vitamin B6, and potassium, which benefit heart health and immunity. They are also naturally gluten-free and highly satiating, meaning they can keep you feeling full for longer. Here are some strategies to incorporate them into a balanced dietary pattern:

Bake or boil instead of frying: These methods add less unhealthy fat and calories. When boiling, leave the skin on to retain more nutrients, such as potassium and fiber.
Pair with protein and vegetables: A balanced meal with lean protein and non-starchy vegetables will lower the overall glycemic load and keep you full longer.
Embrace resistant starch: Cook potatoes ahead of time and cool them in the refrigerator before reheating or eating cold in salads to boost resistant starch content and lower the glycemic impact.
Control portion sizes: A medium-sized potato is typically considered one serving. Be mindful of portion sizes, especially when eating baked potatoes or french fries.
Vary your potatoes: Experiment with different varieties, like purple potatoes, which have a lower glycemic load and higher antioxidant content than white potatoes.

Conclusion: Potatoes and a Healthy Diet

While asking "how many carbs are in 500g of white potatoes?" seems straightforward, the answer highlights the complexity of nutrition. The carbohydrate content and overall health impact are profoundly influenced by cooking methods. With a baseline of around 87.5g in a raw 500g portion, this can increase with high-heat cooking and water loss, or be managed through techniques like cooling to increase resistant starch. Potatoes can be a valuable part of a nutritious, well-rounded diet when prepared mindfully and consumed in moderation. Focusing on healthy cooking methods like baking or boiling, leaving the skin on for extra fiber, and considering the effects of cooling can transform a humble spud into a health-promoting food. For further reading on potatoes and health, the Harvard T.H. Chan School of Public Health's The Nutrition Source offers a comprehensive review.

Frequently Asked Questions

Cooking methods affect carbs by altering water content. High-heat methods like baking and frying cause water evaporation, concentrating the carbohydrates. Conversely, boiling retains more water, so the carb concentration is slightly lower, though some water-soluble vitamins may be lost.

Yes, the glycemic index (GI) of potatoes is highly dependent on preparation. Boiled potatoes tend to have a moderate GI, while instant mashed potatoes have a very high GI. Cooling cooked potatoes significantly lowers their GI by increasing resistant starch.

Resistant starch is a type of fiber that forms when cooked starchy foods like potatoes are cooled. It is not fully digested by the body, serving as food for beneficial gut bacteria. It can help improve blood sugar control and digestive health.

No, white potatoes are not inherently less healthy. While they have similar overall carbohydrate counts to sweet potatoes, they offer different micronutrients. For example, sweet potatoes are rich in Vitamin A, while white potatoes contain more potassium. Healthy preparation is the key factor.

To make potatoes healthier, bake or boil them with the skin on. Pair them with lean proteins and non-starchy vegetables to create a balanced meal. Consider cooking and cooling them to increase resistant starch, and be mindful of your portion size and toppings.

Leaving the skin on does not significantly change the overall carbohydrate count of the flesh, but it does add important dietary fiber and nutrients like potassium, which improves satiety and digestive health.

Yes, you can include potatoes in a weight loss plan. Potatoes are highly filling due to their fiber and water content, which can help curb appetite. As long as they are prepared healthily (baked, boiled, or roasted with minimal fat) and consumed in moderation, they can be part of a calorie-controlled diet.