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Boiled Potatoes Calories
Boiled potatoes, low in fat, good source of vitamin C and potassium.
CALORIES
GI
POTASSIUM
FIBER
Boiled Potatoes Nutrition Facts
Selected: 100 g
86
KCAL / 100G
Carbs
20.1g
· 90%
Protein
1.9g
· 9%
Fat
0.1g
· 1%
Fiber
1.8g
Boiled Potatoes Vitamins & Minerals
Vitamins
B6
0.18mg · 11% DV
Vitamin C
8mg · 9% DV
B3
1.3mg · 8% DV
B1
0.08mg · 7% DV
Minerals
Potassium ⭐
379mg · 11% DV
Phosphorus
40mg · 6% DV
Magnesium
20mg · 5% DV
Calcium
5mg · 1% 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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Boiled Potatoes Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Boiled Potatoes
Boiled Potatoes — Frequently Asked Questions
How long do boiled potatoes keep in the fridge?
If refrigerated soon after cooking, they usually keep for about 3 to 4 days. Store them in a sealed container so they do not dry out or absorb other odors.
Can boiled potatoes be frozen?
Yes, but the texture often turns softer and slightly grainy after thawing. They work best later in soups, mash, or baked dishes rather than plain.
Does eating boiled potatoes cold make any difference?
Cooling can turn some of the starch into resistant starch. That may help with fullness for some people and can slightly change the blood sugar response compared with eating them hot.
How do you stop boiled potatoes from falling apart?
Use similar-sized potatoes, start them in cold water, and simmer rather than boil aggressively. Cooking them with the skin on also helps them hold their shape.
How can I make boiled potatoes taste better without adding much fat?
Try lemon juice, vinegar, mustard, herbs, garlic, black pepper, or paprika. Yogurt-based or herb-heavy dressings can add flavor without relying on lots of butter or oil.
Are boiled potatoes better before or after a workout?
They can work at either time. Before training they provide easy-to-digest carbohydrate, and after training they pair well with a protein source like yogurt, eggs, fish, or beans.
Can boiled potatoes replace bread or rice in a meal?
Yes, they can serve as the main carbohydrate in a meal. The key is to build the rest of the plate with protein and vegetables so the meal stays balanced and filling.
What foods go well with boiled potatoes for a more balanced meal?
They pair well with protein-rich foods such as eggs, yogurt, cheese, legumes, chicken, or fish. Adding salad or cooked vegetables improves volume, fiber, and overall balance.
Is it better to boil potatoes with the skin on or peeled?
Boiling them with the skin on usually helps them stay intact and can reduce flavor loss into the water. You can peel them after cooking if you prefer.
Who should be more careful with boiled potatoes?
People managing blood sugar may want to watch portion size and what they eat with them, since boiled potatoes have a high glycemic index. Heavy additions like butter, mayonnaise, or salty sauces can also change the overall nutritional quality of the meal.
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Nutrition data compiled from USDA FoodData Central and scientific sources.