1 piece (medium) of Cooked potato (150 g) has 131 calories. That works out to 87 calories per 100 g. It contains 30.2 g of carbs, 3 g of protein, 0.2 g of fat and 2.7 g of fiber. Its 0.3 mg of B6 covers 18% of the Daily Value. Its glycemic index is 78 (high), so it raises blood sugar quickly.

What is Cooked potato?

A cooked potato is a simple preparation of the potato, a tuber first domesticated in the Andes of South America and now a staple around the world. It is boiled until tender, with the skin left on or removed, and can be served whole, sliced or in chunks.

Its mild flavour and soft, fluffy texture make it easy to pair with stronger seasonings. It is commonly served alongside fish, meat or vegetables, and is often cooled for potato salads; in the US and UK, it may also be mashed or served as a simple side. It is naturally very low in fat and provides fibre and potassium. Add herbs and a little yoghurt for a light accompaniment, or pair it with beans or eggs for a more filling meal.

Cooked potato Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

20.1g

· 7% DV

Protein

· 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%

Cooked potato Vitamins & Minerals

Vitamins

0.2mg · 12% 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 Cooked potato?

Nutrient density

Medium

45/ 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.

Cooked 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 Cooked 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 Cooked 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 Cooked 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 Cooked potato Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Cooked potato Fat Profile

SATURATED

0.03g

MONOUNSATURATED

POLYUNSATURATED

0.04g

⚖️

Omega 6:3 ratio 3:1

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

Compare Cooked potato

🥔vs🍅

Cooked potato vs Tomato69 kcal more per 100 g

→🥔vs🥗

Cooked potato vs Mixed Green Salad69 kcal more per 100 g

→🥔vs🫑

Cooked potato vs Red Pepper56 kcal more per 100 g

→🥔vs🥄

Cooked potato vs Boiled Beetroot43 kcal more per 100 g

→

Foods Similar to Cooked 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 Cooked potato

How long do cooked potatoes last in the fridge?

Cooked potatoes usually keep for 3–4 days in a covered container in the refrigerator. Refrigerate them promptly after cooking, and discard them if they develop an unusual smell, a slimy surface, or mold.

Can you freeze cooked potatoes?

Yes, you can freeze cooked potatoes, but thawing may make them grainy or watery. They tend to work better frozen in mashed dishes, soups, or casseroles than as whole boiled potatoes. Cool them first and use an airtight container.

Can cooked potatoes be reheated?

Yes, cooked potatoes can be reheated in the oven, microwave, or on the stovetop. Cover them or add a splash of water to limit drying, and heat until steaming hot throughout. Reheat only the portion you plan to eat.

Can you eat the skin of a cooked potato?

Yes, potato skin is edible after cooking. Wash the potato well under running water before cooking, especially if you plan to eat the skin, and remove any green or damaged areas.

Why do cooked potatoes turn gray or dark?

Cooked potatoes can turn gray or dark when their natural compounds react with air or minerals in the cooking water. The color change is usually harmless if the potatoes were handled and stored safely, though it can affect their appearance.

How do you keep cooked potatoes from getting mushy?

Choose firm, waxy potatoes, cook similarly sized pieces, and keep the water at a gentle simmer rather than a vigorous boil. Drain them as soon as a knife slides in easily; overcooking is a common cause of mushiness.

How long can cooked potatoes sit out?

Cooked potatoes should not sit at room temperature for more than 2 hours, or 1 hour in very hot conditions. Refrigerate leftovers promptly; reheating does not reliably make food safe after it has been left out too long.

Can cooked potatoes be used for potato salad?

Yes, cooked potatoes are a classic base for potato salad. Let them cool before adding mayonnaise or other dressing, and refrigerate the finished salad promptly, especially when serving it outdoors or in warm weather.

Do cooked potatoes lose nutrients when boiled?

Yes, some water-soluble nutrients can move from potatoes into the cooking water during boiling. Keeping the pieces larger and using only enough water can reduce losses; adding the cooking water to soup is one way to use what leaches out.

Are cooked potatoes good for weight loss?

Cooked potatoes can fit into a weight-loss diet because they are filling, especially when served plain or with vegetables and a source of protein. Large amounts of butter, cream, or oil add substantial energy without making the potato itself more filling.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 27, 2026