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Boiled Potato (Medium) Calories
Low fat, good potassium source, contains fiber
CALORIES
GI
POTASSIUM
FIBER
Boiled Potato (Medium) Nutrition Facts
Selected: 100 g
87
KCAL / 100G
Carbs
20.1g
· 90%
Protein
1.9g
· 9%
Fat
0.1g
· 1%
Fiber
1.8g
Boiled Potato (Medium) Vitamins & Minerals
Vitamins
B6
0.2mg · 12% DV
Vitamin C
8mg · 9% DV
B3
1.3mg · 8% DV
B1
0.08mg · 7% DV
Minerals
Potassium ⭐
379mg · 11% DV
Phosphorus
44mg · 6% DV
Magnesium
20mg · 5% DV
Calcium
5mg · 1% DV
Boiled Potato (Medium) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Boiled Potato (Medium) 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 (Medium) Contain Allergens?
No known major allergens
Which Diets Is Boiled Potato (Medium) 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 (Medium) Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Boiled Potato (Medium)
Boiled Potato (Medium) — Frequently Asked Questions
Can boiled potatoes be meal-prepped in advance?
Yes, they work well for advance prep and can be stored in the fridge after cooling. Once chilled, they become firmer, which makes them convenient for salads, bowls, and quick meals.
How long do boiled potatoes keep in the fridge?
If cooled and stored in a sealed container, they are generally best eaten within 3 to 4 days. They should not be left at room temperature for long periods.
Can boiled potatoes be frozen?
Yes, but the texture often changes after thawing and may become mealy or crumbly. They are usually better reused in mash, soups, or baked dishes than eaten plain.
What should I eat with boiled potatoes to make the meal more filling?
Pairing them with protein such as eggs, yogurt, legumes, chicken, or fish usually makes the meal more satisfying. Adding vegetables and a little healthy fat can also improve fullness and balance.
Are boiled potatoes better before or after a workout?
They can fit both times. Before training, they are a simple carb option that is often easy to digest; after training, they pair well with protein in a recovery meal.
Do boiled potatoes cause weight gain?
No single food causes weight gain on its own; overall intake and portion habits matter more. Boiled potatoes are usually a plainer, lower-fat choice than fried potato dishes.
Does boiling destroy the nutrients in potatoes?
No, boiling does not remove all nutritional value. Some water-soluble vitamins can decrease with cooking, but potatoes still provide carbohydrate and other nutrients after boiling.
Is it better to eat boiled potatoes with the skin on?
If the potato is well washed, eating the skin can help retain more fibre and give a heartier texture. Avoid potatoes that are green, heavily sprouted, or bitter, as those can contain undesirable compounds.
Who should be more careful with boiled potatoes?
People managing blood sugar may want to watch portion size and what they eat with them. Those on potassium-restricted diets, such as some people with kidney disease, should get individual advice on amount and preparation.
How can I make boiled potatoes taste better without turning them into a heavy dish?
Fresh herbs, black pepper, garlic, lemon juice, vinegar, mustard, or a small amount of olive oil all work well. These add flavor without making the dish overly rich.
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Nutrition data compiled from USDA FoodData Central and scientific sources.