What are the macros for 130g Cooked potatoes? A guide to nutrition diet

November 8, 2025 •

3 min read

Plain, cooked potatoes are a surprisingly nutrient-dense food, providing essential vitamins and minerals. Understanding what are the macros for 130g cooked potatoes is key to incorporating them healthily into your nutrition diet and debunking common myths about their impact on weight gain. When prepared simply, potatoes are a lean source of energy that supports overall health.

Quick Summary

A 130g serving of cooked potato is primarily composed of carbohydrates, with modest amounts of protein and negligible fat. The specific nutritional profile can be influenced by the preparation method and whether the skin is included. This portion size offers a filling and nutrient-rich energy source.

Key Points

130g Macro Breakdown: A 130g serving of cooked potato is approximately 113-121 calories, 26-28g carbohydrates, 2.5-3g protein, and is very low in fat.
Nutrient-Dense with Skin On: The skin contains most of the potato's fiber, potassium, vitamin C, and B vitamins. Always consume the skin for maximum nutritional benefit.
Cooking Method Matters: Healthy cooking methods like baking, boiling, or steaming preserve nutrients, unlike frying, which adds excessive fat and calories.
High in Resistant Starch: Cooking and then cooling potatoes increases resistant starch, which feeds beneficial gut bacteria and helps regulate blood sugar.
Pairing for Balance: To manage blood sugar, pair potatoes with protein, healthy fats, and non-starchy vegetables to slow digestion and create a more balanced meal.
Excellent Source of Potassium: Potatoes contain more potassium per serving than a medium banana, supporting healthy blood pressure and muscle function.
Budget-Friendly and Filling: Potatoes are an affordable, versatile, and highly satiating food, which can help control appetite and calorie intake.

The Macronutrient Breakdown for 130g Cooked Potatoes

For a 130g serving of cooked potato, assuming a simple preparation method like boiling or baking without added fats, the macronutrient profile is quite lean. Based on nutritional data for similar serving sizes, a 130g portion is a good source of energy, predominantly from carbohydrates.

Calories: Approximately 113-121 kcal. This makes plain potatoes a low-calorie base for meals compared to many processed foods.
Carbohydrates: Roughly 26-28 grams, with the majority being in the form of starch. This starch is a complex carbohydrate that provides sustained energy.
Protein: About 2.5-3 grams. While not a primary source, this is a respectable amount for a vegetable.
Fat: Negligible, less than 0.2 grams. The fat content is determined almost entirely by the cooking method and any added toppings.

Potatoes are known for their high satiety rating, meaning they help you feel full for longer, which can be beneficial for weight management. They are also naturally gluten-free.

Beyond the Macros: Essential Micronutrients

While the macros are important, the real nutritional value of a potato often lies in its rich micronutrient profile. When consumed with the skin, potatoes are a powerhouse of vitamins and minerals.

Potassium: A medium potato contains more potassium than a banana, a key electrolyte for fluid balance and muscle function. Boiling can cause some loss, but baking retains more.
Vitamin C: An excellent source of vitamin C, which acts as an antioxidant and supports immune function. The amount varies by cooking method.
Vitamin B6: Important for energy metabolism and brain development.
Fiber: The skin is particularly rich in dietary fiber, which aids digestive health and promotes feelings of fullness.
Antioxidants: Especially in colored varieties like purple or red potatoes, antioxidants help protect cells from damage.

The Impact of Cooking Methods on Potato Nutrition

The way a potato is cooked significantly influences its nutritional content, including its glycemic index (GI) and the retention of water-soluble vitamins. Boiling, for instance, can cause some nutrients to leach into the water, especially if the potato is peeled. Baking, on the other hand, concentrates nutrients by evaporating water. Furthermore, cooling cooked potatoes can increase their resistant starch content, which has a prebiotic effect and a lower impact on blood sugar.

Comparison: Boiled, Baked, and Fried Potatoes


Feature	Boiled Potato (100g)	Baked Potato (100g)	French Fries (100g)
Calories	~87 kcal	~94 kcal	~331 kcal
Carbohydrates	~20.1g	~21.1g	~55.5g
Protein	~1.9g	~2.1g	~5.5g
Fat	~0.1g	~0.15g	~9.7g
Satiety Index	High	High	Moderate
Best for	Lower GI (especially when cooled)	Nutrient retention, crisp skin	Least healthy option, high in fat/calories

Potatoes in a Healthy Nutrition Diet

Potatoes often get a bad reputation due to unhealthy preparation methods, but they can be a nutritious component of a balanced diet when prepared correctly. They offer a good source of complex carbohydrates, crucial for energy, and should not be eliminated from a healthy eating plan. The key is mindful portion control and intelligent preparation.

Tips for Healthy Potato Consumption

Keep the skin on: The skin contains much of the potato's fiber and nutrients, including potassium and antioxidants.
Choose healthy cooking methods: Opt for baking, boiling, or steaming over frying to avoid adding unnecessary fat and calories. Air-frying is an excellent compromise for a crispy texture with less oil.
Cool your potatoes: Cooking and then cooling potatoes increases their resistant starch, which improves gut health and helps stabilize blood sugar. They can be reheated with minimal effect on resistant starch.
Pair with protein and fiber: Combine your potato serving with lean protein (like chicken or legumes) and non-starchy vegetables (like broccoli or greens). This slows down digestion and further helps manage blood sugar.
Watch your toppings: Calorie-dense additions like sour cream, cheese, and butter can quickly transform a healthy potato into an unhealthy one. Use low-fat options like Greek yogurt, herbs, or salsa.
Mindful eating: Pay attention to portion sizes. A single medium potato is a balanced serving. Filling half your plate with non-starchy vegetables is a great rule of thumb.

Conclusion

Understanding what are the macros for 130g cooked potatoes reveals that this portion is a low-fat, moderate-calorie food rich in carbohydrates and key micronutrients. The healthfulness of a potato is largely determined by how it is cooked and what it's served with. By choosing healthier cooking methods like baking or boiling, keeping the skin on, and pairing with balanced toppings, you can enjoy potatoes as a filling and nutritious part of your diet. For more detailed nutritional information and health effects, refer to sources like Healthline.

Frequently Asked Questions

While potatoes contain some protein, they are not a primary source. They are, however, rich in carbohydrates and other nutrients, and can be paired with legumes, beans, or tofu to create a complete protein meal for vegetarians.

To increase resistant starch, simply cook your potatoes and then refrigerate them for 12-24 hours before eating. You can serve them cold or reheat them, as the resistant starch formed by cooling remains.

Waxy varieties like red or new potatoes tend to have a lower glycemic index compared to starchy russet potatoes. Boiling and cooling potatoes also lowers their GI significantly.

Potatoes get a bad reputation primarily due to unhealthy preparation methods, such as deep-frying into chips or fries, or adding high-calorie toppings like butter, cheese, and sour cream. A plain, cooked potato is naturally low in fat.

Yes, when prepared healthily, potatoes can aid weight loss. They are highly satiating and low in calories, helping to control appetite. Portion control and healthy cooking methods are key.

No, it's highly recommended to cook and eat potatoes with the skin on. The skin is where a significant amount of the fiber, vitamins, and minerals are concentrated.

Both are nutritious, but sweet potatoes are higher in beta-carotene (Vitamin A), while white potatoes provide more potassium and Vitamin C. For weight management, both are excellent choices when prepared healthily.

Instead of high-fat toppings, try healthier options like Greek yogurt, chives, salsa, black beans, homemade chili, or a sprinkle of herbs and spices for flavor.