The Core Nutritional Profile of a 250g Boiled Potato
When you boil a 250g potato with its skin on, you create a wholesome, nutrient-dense food with a minimal amount of fat. This preparation method maintains much of its natural goodness, unlike frying, which dramatically increases its fat and calorie count. Here is a breakdown of the nutritional value you can expect from a 250g portion, based on data for a potato cooked without added salt.
Macronutrient Breakdown
- Calories: Around 218 kcal. The potato is energy-rich from its carbohydrates but remains relatively low in calories for its satiating volume.
- Carbohydrates: Approximately 50 grams, which form the bulk of the potato's weight. The primary form is starch, providing a steady release of energy. A notable portion is dietary fiber, especially when the skin is consumed.
- Protein: Roughly 5 grams. While not a primary protein source, the protein quality in potatoes is surprisingly high for a plant food.
- Fat: A negligible 0.3 grams. Boiled potatoes are naturally low in fat, making them an excellent choice for a heart-healthy diet.
A Closer Look at Key Micronutrients
Beyond its macronutrients, a 250g boiled potato is a valuable source of essential vitamins and minerals. These compounds play vital roles in everything from heart health to immune function.
Rich in Potassium
Potatoes are particularly renowned for their high potassium content. A 250g portion provides a substantial amount of this electrolyte, which is crucial for maintaining proper heart and muscle function. It works to counteract the negative effects of sodium on blood pressure, supporting cardiovascular health.
Significant Source of Vitamin C
Despite the belief that potatoes lack nutritional value, a 250g serving contains a notable amount of Vitamin C. This antioxidant protects your cells from damage, boosts the immune system, and aids in collagen production. Cooking with the skin on helps to minimize the loss of this water-soluble vitamin.
B Vitamins for Metabolism
Boiled potatoes also contribute a range of B vitamins, including Vitamin B6, Niacin, and Folate. Vitamin B6, in particular, is involved in numerous metabolic processes and is essential for the formation of red blood cells.
Other Beneficial Minerals
- Magnesium: A mineral involved in hundreds of bodily processes, from muscle contraction to blood sugar control.
- Manganese: Essential for bone formation and metabolic health.
- Iron: Necessary for oxygen transport in the blood.
- Copper: Supports iron absorption and red blood cell formation.
The Impact of Preparation on Nutritional Content
How you cook a potato drastically affects its final nutritional profile. Below is a comparison of 100g portions to illustrate the differences.
| Nutrient (per 100g) | Boiled (with skin) | Boiled (peeled) | Fried (e.g., French Fries) |
|---|---|---|---|
| Calories | ~87 kcal | ~86 kcal | ~312 kcal |
| Carbohydrates | ~20.1g | ~20.0g | ~41.4g |
| Fat | ~0.1g | ~0.1g | ~14.7g |
| Protein | ~1.9g | ~1.7g | ~3.3g |
| Fiber | ~1.8g | ~1.8g | ~3.8g |
| Potassium | ~379mg | ~328mg | ~579mg |
| Vitamin C | ~13mg | ~7.4mg | ~4.7mg |
Maximizing the Health Benefits of Boiled Potatoes
To ensure you get the most nutritional value from your boiled potato, consider these simple strategies:
- Cook with the skin on: The skin contains a higher concentration of fiber and several key minerals. Boiling with the skin on also helps to prevent water-soluble vitamins like Vitamin C from leaching out.
- Eat them cool: Allowing cooked potatoes to cool can increase the amount of resistant starch. This type of starch acts like soluble fiber, feeding beneficial gut bacteria and improving digestive health.
- Go easy on the toppings: While the boiled potato is a wholesome base, high-fat toppings like butter, sour cream, and bacon can add unnecessary calories and saturated fat. Opt for healthier toppings like herbs, spices, or a light drizzle of olive oil.
- Vary the variety: Different colored potatoes, such as purple or red-fleshed varieties, contain higher levels of antioxidants like anthocyanins.
Conclusion
A 250g boiled potato is a nutritional powerhouse, providing a wealth of energy, fiber, vitamins, and minerals for a relatively low calorie count. When cooked properly—ideally with the skin on and with minimal additions—it can be a highly beneficial addition to a healthy, balanced diet. Its high satiety index also makes it a smart choice for those aiming to manage their weight. The key to unlocking its full potential lies in avoiding preparation methods that add excessive fat, and instead, embracing its simple, wholesome form to fuel your body effectively.
Key Takeaways
- Calorie-Efficient Fuel: A 250g boiled potato provides around 218 calories, offering sustained energy without excess fat.
- Potassium Powerhouse: It is an excellent source of potassium, which is vital for heart health and blood pressure regulation.
- Vitamin C Boost: Boiled potatoes contain a good amount of Vitamin C, especially when cooked with the skin on, supporting the immune system.
- Gut-Healthy Resistant Starch: Cooling the potatoes after boiling increases their resistant starch content, which benefits digestive health.
- Minimal Processing Is Best: The nutritional benefits are maximized by simple preparation methods like boiling, as opposed to frying.
- Supports Weight Management: With a high satiety index, boiled potatoes can help control appetite and aid in weight loss.
- Nutrient-Dense Package: This versatile vegetable delivers a broad spectrum of micronutrients, including B vitamins, magnesium, and iron.
Frequently Asked Questions
What are the primary macronutrients in a 250g boiled potato? A 250g boiled potato is primarily a source of carbohydrates, with around 50g. It also contains approximately 5g of protein and very little fat (0.3g).
Is the skin on a potato important for its nutritional value? Yes, the skin contains a significant amount of dietary fiber and helps to retain water-soluble nutrients like Vitamin C during the boiling process.
Can a boiled potato be part of a weight loss diet? Absolutely. Boiled potatoes have a high satiety index, meaning they help you feel full for longer, which can prevent overeating and support weight management.
Does adding salt to the water affect the nutritional value? Adding salt will increase the sodium content of the potato. For a heart-healthy option, it is best to boil without salt and use herbs and spices for flavor.
How does cooling a boiled potato change its nutritional properties? As a cooked potato cools, its starch converts into resistant starch. This type of starch is not digested in the small intestine and acts like a prebiotic, feeding beneficial bacteria in your gut.
Are all potato varieties nutritionally the same? No, different varieties have slightly varying nutrient profiles. For instance, colored potatoes like purple or red types often contain more antioxidants than white varieties.
How do boiled potatoes compare nutritionally to fried potatoes? Fried potatoes are significantly higher in calories and fat due to the oil used in frying. Boiled potatoes, on the other hand, are low in fat and retain more of their water-soluble nutrients.
What makes boiled potatoes a good source of potassium? Potatoes are naturally rich in potassium. A 250g boiled potato contains nearly 1000mg of potassium (with skin), which helps regulate blood pressure and is essential for nerve and muscle function.
What is the role of Vitamin C in boiled potatoes? Vitamin C in potatoes acts as a powerful antioxidant, protecting the body's cells from oxidative damage. It also helps boost the immune system and is important for skin health.
Citations
Eat This Much. (n.d.). 250 Grams Of Boiled Potatoes Nutrition Facts. Retrieved October 9, 2025, from https://www.eatthismuch.com/calories/boiled-potatoes-2103?a=1.838235294117647%3A0
Times of India. (2025, August 5). Boiled potatoes health benefits: Why this humble food deserves a comeback. Retrieved October 9, 2025, from https://timesofindia.indiatimes.com/life-style/food-news/boiled-potatoes-health-benefits-why-this-humble-food-deserves-a-comeback/articleshow/123091147.cms
Healthline. (2023, April 14). Potatoes 101: Nutrition Facts and Health Effects. Retrieved October 9, 2025, from https://www.healthline.com/nutrition/foods/potatoes
Eat This Much. (n.d.). 250 Grams Of Boiled Potatoes Nutrition Facts. Retrieved October 9, 2025, from https://www.eatthismuch.com/calories/boiled-potatoes-2105?a=0.8333333333333334%3A0
National Institutes of Health (NIH). (2018, November 14). Starchy Carbohydrates in a Healthy Diet: The Role of the Humble Potato. Retrieved October 9, 2025, from https://pmc.ncbi.nlm.nih.gov/articles/PMC6267054/
