Which potatoes are the lowest calories? A nutritional guide to making healthier choices

October 19, 2025 •

4 min read

Many health-conscious individuals are surprised to learn that the variety of potato is far less impactful on its calorie content than the preparation method itself. For those on a nutrition diet, understanding which potatoes are the lowest calories is less about the type and more about how you cook them, though some varieties do offer slight differences.

Quick Summary

This guide examines the calorie content of popular potato varieties and explains how preparation techniques affect their nutritional value. It clarifies misconceptions about sweet vs. white potatoes and provides practical tips for cooking delicious, low-calorie potato dishes as part of a balanced diet.

Key Points

Preparation is Key: The cooking method, not the potato type, has the largest impact on its calorie count; opt for boiling or baking over frying.
Variety Differences are Minimal: While white potatoes are often slightly lower in calories per 100g than sweet potatoes, both are excellent, low-calorie choices when prepared properly.
Embrace Resistant Starch: Cooked and cooled potatoes contain resistant starch, which improves gut health and increases satiety, helping you feel fuller longer.
Keep the Skin On: A significant portion of a potato's fiber and nutrients are in the skin, which can help with digestion and fullness.
Choose Healthy Toppings: Avoid calorie-dense toppings like butter, cheese, and sour cream; instead, use herbs, spices, or a small amount of Greek yogurt.

The calorie myth: Variety vs. Preparation

When it comes to potatoes, a common misconception is that certain types are inherently higher in calories than others. While there are minor differences between varieties, the truth is that the way a potato is cooked and served has a far more significant impact on its final calorie count. For example, a boiled white potato has a very low-calorie density, while the same potato transformed into french fries will be significantly higher in calories due to the added cooking oil. This crucial distinction is the key to incorporating potatoes into a balanced, low-calorie diet.

Comparing popular potato varieties

To make an informed choice, it's helpful to understand the basic nutritional differences between common potato types. While the calorie variances are often marginal, each variety offers a unique nutrient profile that can contribute to your overall health.

White Potatoes: Often unjustly demonized, white potatoes are a fantastic source of nutrients. When prepared simply, they have a lower calorie count per 100 grams than sweet potatoes. They are also an excellent source of potassium, which is vital for heart health and can be more abundant than in a medium sweet potato.
Sweet Potatoes: While often lauded as the healthier option, sweet potatoes are slightly higher in calories per 100 grams than white potatoes. Their main nutritional advantage lies in their high content of beta-carotene, which the body converts to vitamin A, and a higher fiber count.
Red Potatoes: These potatoes, known for their thin, delicate skin, contain fewer calories and carbohydrates than their russet counterparts. Their waxy texture makes them ideal for dishes like potato salads, where they maintain their shape well. The skin, which is rich in fiber and nutrients, is typically left on during cooking.
New Potatoes: These are young potatoes harvested before reaching full maturity. Their higher water content contributes to a lower calorie density compared to mature, starchy potatoes. They are best enjoyed boiled or roasted.
Specialty Varieties: Varieties like the Carisma potato were once marketed as a lower-calorie, lower-carb option, making them a point of interest for those with specific dietary needs like managing diabetes. Purple potatoes are another specialty, offering a similar calorie count to russets but with powerful antioxidants called anthocyanins.

How cooking methods impact potato calories

This is where the most significant calorie savings can be found. The cooking method determines whether your potato dish will be a light, healthy addition to your meal or a calorie-dense indulgence. Healthy preparation techniques can maximize nutritional benefits while keeping calories in check.

Baking and Roasting: These dry-heat methods are an excellent, low-calorie choice. Instead of soaking your potatoes in oil, use a minimal amount of a healthy fat like olive oil spray, along with herbs and spices for flavour. Leaving the skin on retains valuable fiber and nutrients.
Boiling and Steaming: Arguably the lowest-calorie cooking methods, boiling and steaming add no extra fat. This process also increases the potato's resistant starch content, which acts like fiber, benefiting gut health and promoting a feeling of fullness. For an even higher resistant starch content, cook the potatoes, then chill them before reheating.
Air Frying: This method provides a crispy texture similar to deep-frying but with a fraction of the oil and calories. It's a great way to enjoy a guilt-free version of roasted potatoes or fries.
Mashed: Mashed potatoes can be low-calorie if prepared correctly. Skip the butter and heavy cream in favor of a small amount of Greek yogurt, a drizzle of olive oil, or low-fat milk, and season with herbs and spices.
Frying: Deep-frying potatoes in oil, as with french fries or chips, dramatically increases their fat and calorie content. This is the least healthy preparation method and should be avoided for weight management.

Comparison table: Potato varieties and nutrients


Potato Variety	Calories (per 100g, boiled, skin on)	Carbohydrates (g)	Fiber (g)	Key Nutrients
White Potato	~80 kcal	~20g	~2g	Potassium, Vitamin C
Sweet Potato	~86 kcal	~20g	~3g	Vitamin A (Beta-Carotene), Fiber
Red Potato	~73 kcal	~15g	~2g+	Vitamin C, Potassium
Russet Potato	~75 kcal	~15g	~2g	Potassium, Vitamin B6

Note: Nutritional values can vary slightly based on size, cooking method, and water content. The values above represent general estimates for a boiled potato.

Conclusion: Making the best low-calorie choice

Ultimately, the choice of the lowest-calorie potato is a practical one that hinges on your approach to cooking. While slight differences exist between varieties, focusing on preparation is the most effective strategy for managing calories. By opting for boiling, baking, or steaming, and keeping heavy toppings to a minimum, you can enjoy any type of potato while staying on track with your nutrition goals. Pairing potatoes with lean protein and non-starchy vegetables is a smart way to create a balanced, satisfying meal that promotes fullness without excessive calories. Remember, portion control is also a critical factor in successful weight management. Enjoy your potatoes mindfully and make smart cooking choices to support your healthy lifestyle.

Optional authoritative outbound link

For more information on the nutrient content of different potatoes, consider consulting the USDA FoodData Central database.

Frequently Asked Questions

Contrary to a common belief, white potatoes (around 80 kcal per 100g, boiled) are slightly lower in calories than sweet potatoes (around 86 kcal per 100g, boiled). However, the difference is minimal, and both are excellent choices for a healthy diet.

Boiling and steaming are the cooking methods that result in the lowest calorie potato dishes, as they add no extra fat. Baking and roasting are also low-calorie options if you use a minimal amount of healthy oil or cooking spray.

To make low-calorie mashed potatoes, skip the butter and heavy cream. Instead, mash with a small amount of low-fat milk, Greek yogurt, or a drizzle of olive oil, and flavor with herbs, garlic, and spices.

Yes, potatoes can be a healthy part of a weight-loss diet. They are low in calories and high in fiber, which helps you feel full. The key is to control your portion sizes and choose low-calorie cooking methods like boiling or baking.

Yes, cooling potatoes after cooking increases their resistant starch content. This type of starch acts like fiber, promoting gut health and helping to regulate blood sugar levels.

White potatoes typically contain more potassium than sweet potatoes. A medium-sized white potato provides around 620 mg of potassium, which is more than a banana.

Purple potatoes have a similar calorie count to russet potatoes but are packed with extra antioxidants called anthocyanins. Their unique nutritional benefits make them a healthy addition to your diet.