What are the macros of 2 boiled potatoes?

November 9, 2025 •

3 min read

According to nutrition data, two medium-sized boiled potatoes (cooked without skin or salt) provide approximately 287 calories. This article explores the specific macronutrient breakdown and other valuable nutrients, addressing the key question, "What are the macros of 2 boiled potatoes?". This simple dish is a staple that can be part of a healthy diet, dispelling common myths about its nutritional value.

Quick Summary

An examination of the nutritional content of two medium boiled potatoes reveals a carbohydrate-heavy macronutrient profile with minimal fat and a modest amount of protein. The dish also provides significant fiber, potassium, and vitamin C, making it a nutrient-dense addition to a healthy eating plan when prepared simply.

Key Points

High in Carbs: Two medium boiled potatoes contain roughly 67g of carbohydrates, making them a significant source of energy.
Low in Fat: At only about 0.3g of fat, boiled potatoes are a low-fat dietary option.
Moderate Protein Source: With 6g of protein, they contribute to your daily protein intake, though not as a primary source.
Rich in Potassium: A serving of two medium boiled potatoes provides a high amount of potassium, beneficial for blood pressure and muscle function.
Good Source of Vitamin C and B6: Potatoes offer a notable amount of Vitamin C and Vitamin B6, especially when cooked with the skin on.
Boosts Gut Health: Cooling boiled potatoes after cooking increases their resistant starch content, which promotes healthy gut bacteria.
Preparation is Key: While the potato itself is healthy, preparation methods like deep frying drastically increase fat and calorie content, undermining its nutritional benefits.

The Macronutrient Composition

Based on data from food databases, two medium-sized boiled potatoes (approx. 300g, cooked without skin) contain roughly 67g of carbohydrates, 6g of protein, and only 0.3g of fat. This equates to a macronutrient breakdown of approximately 91% carbohydrates, 8% protein, and 1% fat, confirming that boiled potatoes are a high-carbohydrate, low-fat food. The total calorie count for this serving is about 287 calories, mostly derived from the carbs.

Beyond the Macros: Essential Vitamins and Minerals

While the macros of two boiled potatoes are important for understanding energy sources, their micronutrient profile is equally valuable. Potatoes are surprisingly rich in vitamins and minerals, especially when the skin is left on during cooking.

Potassium: Two medium boiled potatoes can provide a substantial amount of potassium. One source estimates this could be around 23% of your daily value. Potassium is an essential electrolyte that plays a vital role in nerve and muscle function and helps regulate blood pressure.
Vitamin B6: Potatoes are an excellent source of vitamin B6, which is involved in more than 100 enzyme reactions, primarily related to protein metabolism. The same serving of two medium boiled potatoes can provide up to 69% of your daily vitamin B6 needs.
Vitamin C: Many people are surprised to learn that potatoes are a good source of Vitamin C. A 5.3-ounce potato with the skin-on can provide 30% of the daily value. However, boiling can cause some of this water-soluble vitamin to leach out, so it's best to boil with the skin on to minimize loss.
Fiber: With the skin on, potatoes are a good source of dietary fiber, contributing to digestive health and prolonged feelings of fullness. Two medium boiled potatoes contain around 7g of fiber.
Resistant Starch: When boiled potatoes are cooled, the starch changes structure and becomes resistant starch. This type of fiber feeds the beneficial bacteria in your gut, potentially improving digestive health and blood sugar control.

How Preparation Affects Potato Nutrition

How a potato is cooked and prepared significantly alters its nutritional profile. A simple comparison illustrates the dramatic impact of adding fats and other ingredients.


Preparation Method	Approx. Calories per 100g	Fat Content	Fiber Content	Additional Nutrients/Drawbacks
Boiled Potato (plain)	~75 kcal	Very low (0.1g)	Moderate (~1.7g)	Retains vitamins better when skin is left on; develops resistant starch when cooled.
Deep-Fried Chips	~350 kcal	High (10-14g)	Lower (~2.1g)	High in calories and fat; potentially contains harmful chemicals like acrylamides.
Mashed with Butter/Milk	~104 kcal	Higher (4.3g)	Lower (~1.1g)	Added dairy increases fat and calories; texture changes.
Baked in Skin (plain)	~85 kcal	Low (0.1g)	High (3.1g)	Best for nutrient retention, especially fiber from the skin.

This table highlights why a boiled potato is a healthy choice, while fried versions loaded with fat are not. It's the preparation, not the potato itself, that often leads to negative health associations.

The Role of Potatoes in a Balanced Diet

Potatoes are nutrient-dense, providing sustained energy, vitamins, and minerals without being fattening on their own. They have a high satiety index, meaning they help you feel full for longer, which can be beneficial for weight management. Their natural composition is supportive of good health, but integrating them into a balanced diet is key. This involves pairing them with other nutrient-rich foods such as lean proteins and a variety of other vegetables. Instead of serving potatoes as the sole source of carbohydrates, they can complement meals to enhance satisfaction and nutrient intake.

The Bottom Line

Potatoes often face an unfair reputation due to common unhealthy preparation methods. However, when simply boiled, they are a highly nutritious, low-fat, high-carb food packed with essential nutrients like potassium and vitamin C. Understanding what the macros of 2 boiled potatoes are is the first step toward appreciating how this versatile and affordable vegetable can support a healthy diet.

For more information on the health benefits of potatoes and best preparation practices, see the detailed article by Healthline.

Frequently Asked Questions

No, boiled potatoes are not inherently fattening. They are naturally low in fat and contain a good amount of fiber, which helps you feel full longer. It's the unhealthy toppings and high-fat cooking methods (like frying) that add calories and fat, not the potato itself.

Yes, eating a medium-sized boiled potato daily as part of a balanced diet is perfectly healthy. They are nutrient-dense, providing potassium, vitamin C, and fiber. However, a varied diet is always recommended to ensure you receive all necessary nutrients.

Boiling can cause some water-soluble nutrients, like Vitamin C and potassium, to leach into the water. To minimize this, boil potatoes with the skin on and for as short a time as possible.

Both are healthy, but cooling boiled potatoes after cooking increases their resistant starch content, which can improve blood sugar control and promote digestive health. The reheating process can further enhance this benefit.

While both are healthy root vegetables, a white potato tends to have slightly higher levels of potassium, while a sweet potato is significantly higher in Vitamin A. Their carbohydrate and fiber content are similar.

Yes, people with diabetes can eat potatoes. However, they should be mindful of the total carbohydrate intake at a meal. Cooking potatoes and then cooling them can lower their glycemic index, which can help with blood sugar control.

All potato varieties are nutritious, though the exact nutrient composition can vary slightly. For example, purple-fleshed potatoes often contain more antioxidants than white potatoes.