What are the macros in 200g of cooked potatoes?

November 8, 2025 •

4 min read

A 200-gram serving of cooked, unskinned potatoes is a very low-fat, moderate-carbohydrate food, primarily composed of water and starch. Understanding what are the macros in 200g of cooked potatoes is essential for balancing your diet and making informed food choices.

Quick Summary

The macronutrient profile of 200g of cooked potatoes varies depending on the preparation method, with boiled potatoes being very low in fat and baked versions offering a slightly higher protein and calorie count.

Key Points

Boiled Potatoes are Low-Fat: A 200g serving of boiled potatoes contains very little fat, typically around 0.2g.
Carbs are the Main Macro: The primary macronutrient in a 200g serving is carbohydrates, with boiled and baked versions containing 34-42g.
Cooking Method Affects Macros: The way a potato is prepared significantly alters its macros, especially when adding fats like butter or oil.
Baking Increases Nutrient Density: Baking slightly concentrates the nutrients, leading to a modest increase in calories and protein compared to boiling for the same cooked weight.
High-Fiber with Skin On: Leaving the skin on when cooking potatoes dramatically increases the fiber content, which aids digestion.
Mashed Potatoes are Calorie-Dense: Adding butter and milk to mashed potatoes can significantly increase the fat and calorie count, changing its macro profile substantially.

Macronutrient Breakdown of Cooked Potatoes

Potatoes are often misunderstood regarding their nutritional profile, but when cooked simply—like boiling or baking—they are a very healthy and low-fat food. The specific macronutrient distribution, or macros, in a 200-gram serving can change significantly based on the cooking method and any added ingredients, such as butter or milk.

Macros in 200g of Boiled Potatoes

For a standard and healthy preparation, boiling a potato provides a clean and simple macronutrient profile. A 200g serving of boiled potatoes, with the skin on and without added salt, is an excellent source of carbohydrates and is naturally low in fat.

Carbohydrates: Approximately 40g. This includes both starches and fiber. The majority of the carbs are in the form of complex carbohydrates, which provide sustained energy.
Protein: Roughly 3–4g. While not a high-protein food, potatoes do contribute a small amount of plant-based protein to your diet.
Fat: A negligible amount, about 0.2g. Boiled potatoes contain very little natural fat.

Macros in 200g of Baked Potatoes

Baking a potato, especially with the skin, can slightly alter the nutritional content compared to boiling. It concentrates the nutrients and flavor while still retaining a low-fat profile, provided no extra fats are added.

Carbohydrates: Around 42g. The baking process can slightly increase the carbohydrate content due to water loss.
Protein: Approximately 5g. Baking tends to yield a slightly higher protein concentration per gram than boiling.
Fat: A low 0.3g. Similar to boiling, baking a potato without oil keeps the fat content to a minimum.

The Impact of Cooking Method on Potato Macros

The way a potato is prepared can dramatically change its macronutrient composition. Beyond just the heating process, what is added to the potato often has the most significant impact on its overall nutritional value. Here is a brief look at some common cooking methods and how they affect the macros:

Frying (e.g., French Fries): This method drastically increases the fat and calorie content. A comparable weight of french fries would have a much higher fat content, with a significant amount of unhealthy fats depending on the oil used.
Mashing with Additives: As noted in the search results, adding ingredients like butter and whole milk can increase the fat and calorie count. For example, 200g of mashed potatoes prepared with milk and butter can contain 8g of fat, significantly higher than plain boiled potatoes.
Boiling (with skin): This is one of the healthiest ways to prepare a potato. Boiling helps retain water-soluble vitamins and minerals, especially if the skin is left on.
Roasting with Oil: Roasting adds fats and calories from the oil used. While it can enhance flavor, it is less macro-friendly than boiling or plain baking. The amount of oil used directly correlates to the increase in fat content.

Beyond Macros: Other Nutritional Benefits

Beyond just the macronutrients, potatoes offer a host of other health benefits. They are a valuable source of several vitamins and minerals that are important for bodily functions.

Fiber: Potatoes, particularly with the skin, are a good source of dietary fiber, which aids digestion and promotes a feeling of fullness.
Potassium: They are particularly known for their high potassium content, an essential mineral for blood pressure regulation.
Vitamin C: While some is lost during cooking, potatoes are a decent source of vitamin C, which is an antioxidant that supports immune function.
Vitamin B6: Potatoes contain vitamin B6, which is crucial for brain development and function.

Comparison Table: Boiled vs. Baked vs. Mashed Potatoes (200g)


Nutrient	Boiled (with skin, no salt)	Baked (with skin, with salt)	Mashed (with milk and butter)
Calories	156 kcal	186 kcal	226 kcal
Carbohydrates	34g	42g	34g
Protein	6g	5g	4g
Fat	0.2g	0.3g	8g
Fiber	7g	4g	3g
Sodium	28mg	20mg	634mg

Note: Nutritional values can vary based on potato variety and size.

Conclusion: Versatility and Nutritional Nuances

In conclusion, understanding what are the macros in 200g of cooked potatoes reveals that this staple vegetable is a healthy, low-fat source of carbohydrates and fiber. The choice of cooking method is the single most important factor that influences the overall macro and calorie count. For the leanest, most nutritious option, simply boiling or baking without added fats or salt is best. The addition of high-fat ingredients like butter, milk, or cream, or preparing them as fries, will significantly increase the fat and calorie content. For those tracking their intake closely, being mindful of these preparation details is crucial. Remember that potatoes can be a healthy and versatile part of a balanced diet when prepared thoughtfully.

For additional details on potato nutrition and health effects, consider consulting authoritative sources such as Healthline.

Frequently Asked Questions

A 200g serving of plain boiled potatoes (with skin) contains approximately 156 calories. This amount can change slightly depending on the variety of potato.

Yes, cooking potatoes with the skin on, particularly when boiled, can help retain more water-soluble nutrients like vitamin C and potassium. The skin also adds significantly to the fiber content.

For a 200g serving, baked potatoes (with skin) typically have a slightly higher carbohydrate and protein content (around 42g and 5g, respectively) compared to boiled potatoes (around 34g and 6g for plain boiled with skin) due to a higher water loss during baking. Both are naturally low in fat.

A 200g serving of mashed potatoes prepared with whole milk and butter can contain a notable amount of fat, approximately 8g, which is a significant increase over plain cooked potatoes.

While not a primary source of protein, potatoes do contribute a small amount to your diet. A 200g serving can offer 3–6g of protein depending on the preparation.

The potato itself is not inherently fattening. It is the method of cooking and any added ingredients that determine its calorie density. Plain boiled or baked potatoes are relatively low in calories and fat, but frying or adding large amounts of fat and cheese can contribute to weight gain.

The variation is primarily due to the cooking method and added ingredients. Methods like frying add fat, while mashing with milk and butter adds both fat and calories. Simply boiling or baking yields the leanest nutritional profile.