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Boiled potatoes Calories
No added fat; source of potassium and vitamin C
CALORIES
GI
POTASSIUM
FIBER
Boiled potatoes Nutrition Facts
Selected: 100 g
87
KCAL / 100G
Carbs
20.1g
· 90%
Protein
1.9g
· 9%
Fat
0.1g
· 1%
Fiber
1.8g
Boiled potatoes Vitamins & Minerals
Vitamins
B6
0.3mg · 18% DV
Vitamin C
13mg · 14% DV
B1
0.11mg · 9% DV
B3
1.44mg · 9% DV
Minerals
Potassium ⭐
379mg · 11% DV
Phosphorus
44mg · 6% DV
Magnesium
22mg · 5% DV
Iodine
3µg · 2% DV
Boiled potatoes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Boiled potatoes 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 potatoes Contain Allergens?
No known major allergens
Which Diets Is Boiled potatoes 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 potatoes Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0g
POLYUNSATURATED
0.03g
Foods Similar to Boiled potatoes
Boiled potatoes — Frequently Asked Questions
How can boiled potatoes be made more flavorful?
Boiling them in their skins helps preserve their flavor and texture. After cooking, season with olive oil, yogurt, herbs, lemon juice, or spices rather than relying heavily on salt.
Why do potatoes fall apart when boiled?
Overcooking is the usual reason, especially with smaller potatoes in vigorously boiling water. Start similarly sized potatoes in cold water and remove them once a fork slides in easily.
How long do boiled potatoes keep in the fridge?
Cool them and refrigerate them in a covered container within two hours of cooking, then use within 3 to 4 days. Discard potatoes with an off smell, slimy surface, or unusual discoloration.
Can boiled potatoes be frozen?
Yes, but their texture often becomes softer and wetter after thawing. They work best after freezing in soups, mashed dishes, or potato patties rather than as a firm side dish.
Does cooling boiled potato change it nutritionally?
Cooling changes part of its starch into resistant starch. This may support gut bacteria and produce a gentler blood-sugar response for some people, though portion size and the rest of the meal still matter.
What is the best way for someone with diabetes to eat boiled potatoes?
Keep the serving moderate and combine potatoes with protein, non-starchy vegetables, and a source of healthy fat. Eating them alone in a large serving is more likely to raise blood glucose quickly, and individual responses vary.
Are boiled potatoes better before or after a workout?
They can be useful before exercise as an easy-to-digest carbohydrate source and after exercise to help replenish carbohydrate stores. For a post-workout meal, pair them with protein such as eggs, yogurt, fish, or legumes.
Does boiling potatoes destroy all their vitamins?
No, but some water-soluble vitamins can be lost during cooking. Boiling potatoes with the skin on, avoiding excessive cooking time, and using the cooking liquid in soups can reduce losses.
Can boiled potatoes replace bread at a meal?
Yes, they can serve as the meal's starchy carbohydrate instead of bread, rice, or pasta. They are not identical foods, so adjust the amount based on the rest of the plate and your needs.
Who should be cautious with boiled potatoes?
People following a medically prescribed potassium restriction, such as some people with kidney disease, should follow their clinician's advice. Those managing blood sugar should also avoid treating potatoes as a free food and consider the full meal context.
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Nutrition data compiled from USDA FoodData Central and scientific sources.