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Potato (cooked) Calories
Low fat, good source of carbohydrates, contains potassium and vitamin C
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Potato (cooked) (150 g) has 131 calories. That works out to 87 calories per 100 g. It contains 30 g of carbs, 3 g of protein, 0.2 g of fat and 2.7 g of fiber. Its 568.5 mg of Potassium covers 17% of the Daily Value. Its glycemic index is 78 (high), so it raises blood sugar quickly.
Potato (cooked) Nutrition Facts
Selected: 1 piece (medium) · 150 g
131
KCAL / 150G
Carbs
30g
· 11% DV
Protein
3g
· 6% DV
Fat
0.2g
· 0% DV
Fiber
2.7g
· 10% 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%
Potato (cooked) nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 131 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 30 g | 11% |
| Fiber | 2.7 g | 10% |
| Protein | 3 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 Medium Potato (cooked)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 131 kcal |
| 1 slice (thin) | 30 g | 26 kcal |
| 1 slice (thick) | 50 g | 44 kcal |
| 100 g | 100 g | 87 kcal |
| 1 piece (small) | 100 g | 87 kcal |
| 1 serving (small) | 100 g | 87 kcal |
| 1 cup (chopped) | 150 g | 131 kcal |
| 1 serving (large) | 200 g | 174 kcal |
| 1 piece (large) | 250 g | 218 kcal |
Calculated from 87 calories per 100 g.
Frequently Asked Questions About Potato (cooked)
How long do cooked potatoes last in the fridge?
Cooked potatoes keep for a few days when promptly refrigerated in a covered container. Store them separately from foods that may leak onto them, and discard them if they develop an off smell, a slimy surface, or mold.
Can you reheat cooked potatoes?
Yes, you can reheat cooked potatoes. Heat them until steaming throughout, using an oven, stovetop, or microwave; reheat only the portion you plan to eat rather than repeatedly cooling and warming the same batch.
Can you freeze cooked potatoes?
Yes, but cooked potatoes may become soft or grainy after thawing. Mashed potatoes usually freeze better than boiled chunks; freeze them in a sealed container and thaw them in the refrigerator before reheating.
Why do cooked potatoes turn grey?
Cooked potatoes can turn grey because natural compounds in the potato react with air or minerals during cooking and storage. Discoloration alone does not necessarily mean they are unsafe, but discard potatoes with mold, slime, or an unpleasant smell.
Can you eat the skin of a cooked potato?
Yes, potato skin is edible when the potato has been thoroughly scrubbed before cooking. Avoid any green or bitter areas and remove sprouts, since those parts can contain higher levels of natural glycoalkaloids.
Are cooked potatoes good for weight loss?
Cooked potatoes can fit into a weight-loss eating plan, and their starch can make a meal filling. Keep portions in mind and go easy on toppings such as butter, cream, and cheese, which add substantial energy.
Can you eat cooked potatoes cold?
Yes, cooked potatoes can be eaten cold in salads or on their own. Refrigerate them promptly after cooking, and keep potato salad chilled rather than leaving it out for an extended period.
Do cooked potatoes lose nutrients when reheated?
Reheating cooked potatoes may reduce some heat-sensitive nutrients slightly, but it does not remove all their nutritional value. Avoid repeatedly reheating them, and use a gentle method that warms the portion without prolonged cooking.
Why are my cooked potatoes watery?
Cooked potatoes can turn watery if they absorb too much water during boiling or remain covered while steaming after they are drained. Drain them well, then let excess steam escape before mashing or serving.
Are cooked potatoes safe if left out overnight?
No, cooked potatoes left at room temperature overnight should be discarded. Bacteria can grow while cooked food sits unrefrigerated, and reheating may not make it safe to eat.
Potato (cooked) Vitamins & Minerals
Vitamins
B6
0.27mg · 16% DV
Vitamin C
12mg · 13% DV
B3
1.65mg · 10% DV
B1
0.12mg · 10% DV
Minerals
Potassium ⭐
569mg · 17% DV
Copper
0.15mg · 17% DV
Manganese
0.22mg · 10% DV
Phosphorus
60mg · 9% DV
Sodium
11mg · 0% DV
Potato (cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Potato (cooked)
To burn the 131 calories in 1 piece (medium) (150 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 Potato (cooked)?
A cooked potato is a potato prepared by boiling, steaming or baking, and served with or without its skin. Its mild, earthy flavour and soft texture make it an easy side dish: it can be mashed, added to salads or served whole alongside vegetables, fish or meat. In many English-speaking homes, boiled potatoes are a familiar accompaniment, while baked potatoes are often topped and eaten as a meal.
Potatoes are low in fat and provide mostly carbohydrate, along with potassium and vitamin C. A 100 g portion has 20 g of carbohydrate. For a lighter serving, keep added butter or rich sauces modest and pair it with vegetables or a fresh, tangy dressing.
How Nutritious Is Potato (cooked)?
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 Potato (cooked) 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 Potato (cooked) Contain Allergens?
No known major allergens
Which Diets Is Potato (cooked) 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
Potato (cooked) Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.