Potato Calories & Nutrition Calculator
Also known as: Solanum tuberosum, Spud, Aloo
Quick Answer — 100g boiled potato (peeled, no salt)
Nutrition Calculator
Boiling retains ~65–80% of most vitamins and minerals (USDA Retention Factor data).
Potatoes: A Nutrient-Dense Staple Beyond Pure Starch
While often categorized as a pure starch, potatoes provide significant amounts of key vitamins and minerals. One medium potato with skin (173g) contains roughly 150 calories and over 600mg of potassium, which is more than a medium banana [1].
The skin is particularly important, as it contains about half of the total dietary fiber and a significant portion of the potato's antioxidant compounds.
Potato Cooking Methods (per 100g)
| Method | Calories | Fiber | Potassium |
|---|---|---|---|
| Boiled (Skin On) | 87 | 2.5g | 407mg |
| Boiled (Peeled) | 87 | 1.8g | 379mg |
| Baked (Skin On) | 92 | 2.2g | 450mg |
Practical Tips for Potato
- 1
Keep the skin on while boiling or baking to maximize fiber and mineral intake.
- 2
Cooling potatoes after cooking increases resistant starch, which has prebiotic benefits for gut health.
Frequently Asked Questions — Potato
Are potatoes high-glycemic?
Important Notice
Nutritional data is based on USDA NDB #170438. Values vary by potato variety (Russet, Yukon Gold, Red) and seasonality.
About the Author
Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.
References & Sources
- [1] USDA FoodData Central (2024). Potatoes, boiled, cooked in shell, flesh and skin. U.S. Department of Agriculture.