1 piece (medium) of Boiled Potato (150 g) has 131 calories. That works out to 87 calories per 100 g. It contains 30.2 g of carbs, 2.8 g of protein, 0.2 g of fat and 2.7 g of fiber. Its 0.2 mg of Copper covers 17% of the Daily Value. Its glycemic index is 78 (high), so it raises blood sugar quickly.

What is Boiled Potato?

Boiled potato is simply a potato cooked in water until tender, either whole or cut into pieces, with the skin left on or removed. Potatoes originated in the Andes of South America and are now a familiar staple in kitchens around the world; boiling is one of the simplest ways to prepare them.

Its soft texture and mild flavour make it easy to serve as a side, toss into a salad with herbs and a light dressing, or add to a home-cooked meal. It is low in fat and provides potassium and vitamin C. Pair it with vegetables, beans, fish or another source of protein for a more rounded plate. For a lighter version, dress it with lemon, fresh herbs and a little olive oil rather than a rich sauce.

Boiled Potato Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

20.1g

· 7% DV

Protein

1.9g

· 4% DV

Fat

0.1g

· 0% DV

Fiber

1.8g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 90% · Protein 9% · Fat 1%

Boiled Potato Vitamins & Minerals

Vitamins

0.18mg · 11% DV

Vitamin C

8mg · 9% DV

1.3mg · 8% DV

0.08mg · 7% DV

Minerals

Potassium ⭐

379mg · 11% DV

Phosphorus

40mg · 6% DV

Magnesium

20mg · 5% DV

Calcium

5mg · 1% DV

How Nutritious Is Boiled Potato?

Nutrient density

Medium

40/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

43/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Boiled Potato Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Boiled Potato

To burn the 87 calories in 100 g:

🚶

22min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Boiled Potato Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Boiled Potato Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Boiled Potato Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Boiled Potato Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.03g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Boiled Potato

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Boiled Potato vs Tomato69 kcal more per 100 g

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Boiled Potato vs Mixed Green Salad69 kcal more per 100 g

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Boiled Potato vs Red Pepper56 kcal more per 100 g

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Boiled Potato vs Boiled Beetroot43 kcal more per 100 g

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Foods Similar to Boiled Potato

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Boiled Potato

How do you boil a potato so it cooks evenly?

Start Boiled Potatoes in cold water so the outside and center heat at roughly the same pace. Keep the water at a gentle simmer rather than a vigorous boil, which can break the outsides apart before the centers are tender.

How can you tell when a Boiled Potato is done?

A Boiled Potato is ready when a thin knife or fork slides into its center with little resistance. If the middle still feels firm, keep simmering and test again; overcooking can make the potato waterlogged and prone to falling apart.

Should you peel a Boiled Potato before or after cooking?

You can peel a Boiled Potato either before or after cooking. Leaving the skin on helps whole potatoes hold their shape and makes peeling easier once they cool slightly; scrub them under running water before cooking.

Why do Boiled Potatoes fall apart?

Boiled Potatoes often fall apart because they were cooked too long, boiled too vigorously, or cut into small pieces before cooking. Choose firm, waxy potatoes for intact pieces, and drain them as soon as a fork can pierce the center.

Which potatoes are best for making Boiled Potatoes?

Waxy potatoes, such as red or new potatoes, are best when you want Boiled Potatoes to keep their shape in salads or as a side. Starchy varieties become fluffier and are better suited to mashing after boiling.

How long do Boiled Potatoes last in the fridge?

Boiled Potatoes keep for about three to four days in a covered container in the refrigerator. Cool them promptly before storing, and discard them if they develop mold, an unpleasant smell, or a slimy surface.

Can you freeze Boiled Potatoes?

Yes, you can freeze Boiled Potatoes, but thawing often makes them softer or grainier. Freeze them in a sealed container after cooling, then use them in soup or mash, where a change in texture matters less.

Can you reheat Boiled Potatoes the next day?

Yes, Boiled Potatoes can be reheated the next day if they were refrigerated promptly. Warm them until steaming in a microwave or in a pan with a little water, and avoid repeatedly cooling and reheating the same portion.

Are Boiled Potatoes good for weight loss?

Boiled Potatoes can fit into a weight-loss meal because they are filling, especially when eaten without large amounts of butter, cream, or oil. Pair a moderate serving with vegetables and a protein source rather than relying on potatoes alone.

Can people with diabetes eat Boiled Potatoes?

Yes, people with diabetes can eat Boiled Potatoes, but their carbohydrate content can raise blood glucose. A moderate serving alongside protein and non-starchy vegetables may fit a meal plan; ask a dietitian or clinician for advice tailored to your treatment.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026