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Boiled unsalted potatoes Calories
Fat-free, unsalted source of potassium
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Boiled unsalted potatoes (156 g) has 136 calories. That works out to 87 calories per 100 g. It contains 31.4 g of carbs, 2.9 g of protein, 0.2 g of fat and 2.8 g of fiber. Its 0.5 mg of B6 covers 27% of the Daily Value. Its glycemic index is 78 (high), so it raises blood sugar quickly.
Boiled unsalted potatoes Nutrition Facts
Selected: 1 cup (medium) · 156 g
136
KCAL / 156G
Carbs
31.4g
· 11% DV
Protein
2.9g
· 6% DV
Fat
0.2g
· 0% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 90% · Protein 8% · Fat 2%
Boiled unsalted potatoes nutrition facts table · 1 cup (medium) (156 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 136 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 6.24 mg | 0% |
| Total carbohydrate | 31.4 g | 11% |
| Fiber | 2.8 g | 10% |
| Protein | 2.9 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Boiled unsalted potatoes?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 156 g | 136 kcal |
| 1 piece (small) | 75 g | 65 kcal |
| ½ cup (diced) | 78 g | 68 kcal |
| 100 g | 100 g | 87 kcal |
| 1 piece (medium) | 150 g | 131 kcal |
| 1 cup (diced) | 156 g | 136 kcal |
| 1 serving (medium) | 200 g | 174 kcal |
| 1 cup (chopped) | 210 g | 183 kcal |
| 1 piece (large) | 250 g | 218 kcal |
| 1 serving (large) | 300 g | 261 kcal |
Calculated from 87 calories per 100 g.
Frequently Asked Questions About Boiled unsalted potatoes
How do you boil unsalted potatoes?
Rinse the potatoes, place them in a pot, and cover them with cold water. Bring the water to a boil, then simmer until a fork slides in easily. Starting them in cold water helps the outsides cook at the same pace as the centers.
Why do boiled unsalted potatoes turn grey?
Boiled unsalted potatoes can turn grey when compounds in the potato react with oxygen after cooking; the discoloration is usually harmless. Drain them promptly and keep them covered, or toss them with a little lemon juice if their appearance matters.
Can you eat the skin on boiled unsalted potatoes?
Yes, you can eat the skin on boiled unsalted potatoes if it has been scrubbed clean and is intact. The skin may add texture, but remove any green areas, sprouts, or damaged spots before cooking.
Which potatoes hold their shape best when making boiled unsalted potatoes?
Waxy varieties, such as red potatoes or fingerlings, usually hold their shape best when boiled unsalted potatoes are served whole or in a salad. Starchy varieties tend to break apart more easily and are better suited to mashing.
Can boiled unsalted potatoes be frozen?
Yes, boiled unsalted potatoes can be frozen, but they may become grainy or watery after thawing. For a better result, mash them before freezing or use thawed pieces in soup, where a change in texture is less noticeable.
How should you reheat boiled unsalted potatoes?
Reheat boiled unsalted potatoes until steaming throughout, either in the microwave with a cover or in a pan with a splash of water. Avoid repeated reheating, and refrigerate leftovers promptly rather than leaving them at room temperature.
Can you make mashed potatoes with boiled unsalted potatoes?
Yes, boiled unsalted potatoes make mashed potatoes; mash them while hot and add warm milk or olive oil gradually for a smooth texture. Because they were cooked without salt, taste the mash before serving and season it as needed.
Can dogs eat boiled unsalted potatoes?
Dogs can eat a small amount of plain, fully cooked boiled unsalted potatoes, but not raw potatoes or potatoes with butter, seasoning, onion, or garlic. Potatoes should be an occasional treat rather than a regular replacement for balanced dog food.
Are boiled unsalted potatoes good for weight loss?
Boiled unsalted potatoes can fit into a weight-loss eating plan, especially when served without large amounts of butter, cream, or oil. Their bulk can make a meal filling, but portion size and what accompanies them still matter.
Can people with diabetes eat boiled unsalted potatoes?
People with diabetes can eat boiled unsalted potatoes, but the carbohydrates can raise blood glucose. Pairing a measured portion with protein and non-starchy vegetables may help make a balanced meal; individual meal plans should guide portion choices.
Boiled unsalted potatoes Vitamins & Minerals
Vitamins
B6
0.47mg · 28% DV
Vitamin C
20.28mg · 23% DV
B5
0.83mg · 17% DV
B3
2.25mg · 14% DV
Minerals
Copper
0.17mg · 19% DV
Potassium ⭐
591mg · 17% DV
Phosphorus
69mg · 10% DV
Manganese
0.22mg · 10% DV
Sodium
6.24mg · 0% DV
Boiled unsalted potatoes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled unsalted potatoes
To burn the 136 calories in 1 cup (medium) (156 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Boiled unsalted potatoes?
Boiled unsalted potatoes are potatoes cooked in water until tender, either with their skins on or peeled. Mild in flavour and soft enough to mash, they work as a simple side or as an ingredient in salads and other dishes. They are served around the world alongside fish, meat or vegetables; in Turkey, you might also find them at breakfast with eggs and greens, or cooled and tossed into a potato salad.
They are very low in fat and provide mostly carbohydrates, along with some fibre and potassium. Pair them with beans, eggs or yoghurt for a more filling meal. If you want extra flavour without relying on salt, try fresh herbs, lemon juice or black pepper.
How Nutritious Is Boiled unsalted potatoes?
Nutrient density
Medium
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
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.
Is Boiled unsalted 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 unsalted potatoes Contain Allergens?
No known major allergens
Which Diets Is Boiled unsalted 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 unsalted potatoes Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0g
POLYUNSATURATED
0.05g
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Nutrition data compiled from USDA FoodData Central and scientific sources.