What are the macros for 100g of potatoes and how do they change with cooking?

November 9, 2025 •

5 min read

Boiled white potatoes rank as the most satiating food on the Satiety Index, making them an excellent choice for weight management. But what are the macros for 100g of potatoes, and how does preparation affect their nutritional value? Beyond just carbohydrates, potatoes are packed with vitamins and minerals, proving they can be a healthy and filling part of a balanced diet.

Quick Summary

A breakdown of the calories and macronutrients for 100 grams of raw, boiled, and baked potatoes. The cooking method significantly impacts the final nutritional composition, with healthier preparations like boiling preserving more nutrients. Potatoes are a valuable source of carbs, vitamins, and minerals when consumed appropriately.

Key Points

Boiled Macros: 100g of boiled potato (with skin) contains approximately 87 kcal, 1.9g protein, 20.1g carbs, and a negligible 0.1g of fat.
Baked vs. Boiled: Baked potatoes (with skin) have slightly higher calories (~93 kcal) and carbs due to water loss, but comparable fat to boiled ones.
Cooking Method is Key: Frying drastically increases the fat and calorie content, while boiling and baking keep the potato naturally low-fat.
Resistant Starch Benefits: Cooling cooked potatoes increases their resistant starch content, which improves gut health and helps control blood sugar.
Rich in Micronutrients: Potatoes are a good source of vitamins like C and B6, and minerals like potassium, which aids in blood pressure regulation.
Highly Satiating: Potatoes have a high satiety index, meaning they help you feel full and can assist in weight management when prepared healthily.
The Skin is Nutritious: Much of the fiber and other valuable nutrients are concentrated in the skin, so it's best to eat it on.

Demystifying the Potato: A Look at Macronutrients

Potatoes often get a bad rap due to their association with less healthy, deep-fried preparations like french fries and chips. However, the humble potato is a nutrient-dense vegetable and a staple food worldwide, offering significant energy and essential nutrients when cooked correctly. Understanding the fundamental macronutrients of a potato is the first step towards incorporating it into a healthy diet. Macronutrients, including carbohydrates, protein, and fat, are the foundation of our energy intake. Let's dig into the details to understand the true nutritional value of this versatile vegetable.

The Raw Potato: A Baseline for Comparison

Before any cooking begins, a raw potato provides a valuable baseline for its nutritional content. Based on nutritional data, a typical 100-gram serving of raw potato (with skin) contains around 74-77 calories.

Carbohydrates: A raw potato primarily consists of carbohydrates, providing roughly 17-17.5 grams per 100g. These carbs are mostly in the form of starch, which the body breaks down into glucose for energy.
Protein: While not a significant source, raw potatoes contribute a modest 1.8-2 grams of protein per 100g. Interestingly, potatoes possess a high-quality protein for a plant food, meaning it contains a good balance of essential amino acids.
Fat: Raw potatoes are naturally almost fat-free, with only about 0.1 grams per 100g. This makes them an excellent choice for those monitoring their fat intake, as long as unhealthy toppings and cooking methods are avoided.
Fiber: With the skin on, a raw potato contains 1.6-2 grams of dietary fiber per 100g, which is beneficial for digestive health and satiety.

How Cooking Methods Alter the Macros

The way a potato is prepared has a profound effect on its final macronutrient profile, particularly its caloric density and glycemic index (GI). Boiling, baking, and frying each result in a distinctly different end product. Keeping the skin on during these preparations also helps to preserve a significant amount of the nutrients.

The Impact of Processing

Processing potatoes, especially through cooking methods that involve high heat and added fats, dramatically changes their nutritional value. A baked potato, for example, is healthier than french fries because it doesn't absorb the same amount of oil. Mashed potatoes, which involve mashing the starch and often adding cream and butter, can also be a less healthy option than a simple baked potato. Instant mashed potatoes, in particular, have a high glycemic index because the starch is broken down during processing. A balanced diet should prioritize whole, minimally processed potatoes.

The Science of Resistant Starch

One of the most interesting nutritional transformations occurs when cooked potatoes are cooled. This process increases their resistant starch content. Resistant starch acts like soluble fiber, resisting digestion and feeding beneficial gut bacteria. This can have several positive effects, including improved blood sugar control and better digestive health. By boiling and cooling potatoes, you can effectively lower their glycemic impact, making them a more diabetic-friendly option. This is a great tip for preparing potato salads or cold potato side dishes.

Healthy Ways to Enjoy Potatoes

Incorporating potatoes into your diet in a healthy way is about conscious preparation. Instead of drowning them in butter and sour cream, consider these options:

Baked Potatoes: Simply bake potatoes and top them with healthy alternatives like Greek yogurt, chives, salsa, or roasted vegetables.
Boiled or Steamed Potatoes: Enjoy them as a side dish or add them to salads. Cooling them afterward increases resistant starch.
Roasted Potatoes: Toss potato wedges with a small amount of healthy oil, like olive oil, and herbs for a flavorful, crispy side.
Healthy Mashed Potatoes: Mash with a little of the boiling water, a touch of milk, or Greek yogurt for a creamy texture without excessive fat.

Comparison of Potato Cooking Methods (per 100g, with skin)


Nutrient	Raw Potato	Boiled Potato (Unsalted)	Baked Potato (Unsalted)
Calories	74-77 kcal	87 kcal	93 kcal
Carbohydrates	17-17.5 g	20.1 g	21-21.2 g
Protein	1.8-2 g	1.9 g	2.5-3 g
Fat	0.1 g	0.1 g	0.1 g
Fiber	1.6-2 g	1.8 g	2.2 g
Potassium	425 mg	379 mg	535 mg

Note: Nutrient values can vary slightly by potato variety and growing conditions. The increased calories and carbs in baked vs. boiled potatoes are due to water loss during cooking.

Conclusion: A Healthy Carb, Not a Foe

Potatoes are often mislabeled as an unhealthy food, but the truth is in their preparation. A plain, baked, or boiled potato is naturally low in fat and packed with complex carbohydrates for energy, along with valuable vitamins and minerals like potassium and vitamin C. They are also incredibly satiating, helping to manage appetite and support weight loss goals. By choosing healthy cooking methods and being mindful of portion sizes and toppings, you can enjoy potatoes as a nutritious component of a balanced diet. It's not the potato itself that poses a problem, but rather the way it's prepared and what it's paired with. A healthy potato can be a valuable ally in your nutritional journey, providing sustained energy and satiety.

Potential Health Benefits of the Humble Potato

Beyond their basic macros, potatoes offer a host of health benefits, including:

Heart Health: High potassium content, especially with the skin, helps regulate blood pressure.
Digestive Support: The fiber and resistant starch, particularly in cooled potatoes, promote a healthy gut microbiome.
Immune Function: Potatoes are a good source of Vitamin C, a powerful antioxidant that supports the immune system.
Weight Management: Their high satiety index helps you feel full for longer, which can aid in calorie control.
Source of Antioxidants: Varieties with colored flesh, like purple potatoes, contain high levels of antioxidants that can protect against cellular damage.
Gluten-Free Energy: Naturally gluten-free, potatoes are a safe and nutritious energy source for those with celiac disease or gluten sensitivity.
Bone Health: Provide essential minerals like magnesium, phosphorus, and zinc that contribute to strong bones.

Making Smart Choices

To get the most nutritional bang for your buck, always consider the following:

Choose healthy cooking methods: Boiling, steaming, and baking are superior to frying.
Keep the skin on: The skin is where a significant amount of fiber and nutrients are located.
Control portion sizes: A medium-sized potato (around 100-150g) is an appropriate portion for a meal.
Pair with other nutrients: Balance your meal with lean protein and non-starchy vegetables to manage blood sugar and ensure a complete nutrient profile.
Consider resistant starch: Cook and cool potatoes to reap the gut health benefits of resistant starch.

Frequently Asked Questions

Yes, potatoes are an excellent source of complex carbohydrates, which provide the body with sustained energy. The carbs are primarily in the form of starch, and since potatoes are also highly satiating, they can help keep you full and energized.

No, the glycemic index (GI) of potatoes varies significantly based on the variety and, crucially, the cooking method. While instant mashed potatoes have a high GI, boiled potatoes that have been cooled can have a medium to lower GI due to increased resistant starch.

Yes, eating the skin is important. The potato's skin contains a significant portion of its fiber, potassium, and other vitamins. Keeping the skin on while cooking maximizes the nutritional benefits.

Absolutely. When prepared healthily (boiled, baked, or roasted) and consumed in moderation, potatoes can be part of a weight-loss diet. Their high satiety index can help control appetite, and studies have shown they do not impede weight loss.

Boiling, steaming, and baking are the healthiest cooking methods, as they add minimal to no extra fat. Air-frying is a good alternative to deep-frying for a crispy texture with less oil.

Both sweet and white potatoes are nutritious. Sweet potatoes are richer in Vitamin A, while white potatoes contain more potassium and Vitamin C. White potatoes also provide more protein per 100g. Both can be part of a healthy diet, and the choice often comes down to preference.

Resistant starch is a type of carbohydrate that resists digestion in the small intestine. When cooked potatoes are cooled, the starch becomes more resistant. It acts like fiber, feeding beneficial gut bacteria and helping to regulate blood sugar levels.