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Potatoes (cooked, boiled, plain) Calories
Boiled or cooked potatoes, low fat, good potassium source
CALORIES
GI
POTASSIUM
FIBER
Potatoes (cooked, boiled, plain) Nutrition Facts
Selected: 100 g
87
KCAL / 100G
Carbs
20.1g
· 90%
Protein
1.9g
· 9%
Fat
0.1g
· 1%
Fiber
1.8g
Potatoes (cooked, boiled, plain) Vitamins & Minerals
Vitamins
B6
0.3mg · 18% DV
Vitamin C
9.1mg · 10% DV
B1
0.08mg · 7% DV
B3
1.1mg · 7% DV
Minerals
Potassium ⭐
379mg · 11% DV
Phosphorus
44mg · 6% DV
Magnesium
20mg · 5% DV
Calcium
5mg · 1% DV
Potatoes (cooked, boiled, plain) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Potatoes (cooked, boiled, plain) 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 Potatoes (cooked, boiled, plain) Contain Allergens?
No known major allergens
Which Diets Is Potatoes (cooked, boiled, plain) 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
Potatoes (cooked, boiled, plain) 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 Potatoes (cooked, boiled, plain)
Potatoes (cooked, boiled, plain) — Frequently Asked Questions
How long do boiled potatoes keep in the fridge?
Once cooled and stored in a sealed container, they are usually best eaten within 3–4 days. Leaving them at room temperature too long reduces both quality and safety.
Can boiled potatoes be frozen?
Yes, but the texture may turn a bit mealy or watery after thawing. They usually work better later in mash, soup, or mixed dishes than on their own.
Does cooling boiled potato change its starch?
Yes. Some of the starch can become resistant starch as the potato cools, which may slightly slow digestion and improve satiety for some people.
Are boiled potatoes better before or after a workout?
They can work at either time. Before training they are a simple carb source; after training they pair well with protein such as eggs, yogurt, fish, or legumes.
What should I eat with boiled potatoes to make the meal more filling?
Pairing them with protein, fiber, and some fat usually makes the meal more satisfying. Good options include yogurt, beans, eggs, olive oil-dressed vegetables, or tuna.
Do potatoes lose all their vitamins when boiled?
No, not all of them, though some water-soluble vitamins can decrease during cooking. Boiling with the skin on and avoiding overcooking can help limit losses.
Are boiled potatoes a better everyday choice than fries?
In general, yes, because boiled potatoes are much less energy-dense and do not absorb added frying fat. Fries are typically easier to overeat and heavier overall.
Is it okay to eat boiled potatoes at night?
Yes. What matters more is the portion and what the rest of the meal looks like, especially if you combine them with vegetables and a protein source.
Who should be more careful with boiled potatoes?
People managing blood sugar may want to watch portions and combine potatoes with protein or fiber-rich foods. Those on potassium-restricted diets, such as some people with kidney disease, should also get individual advice.
Does adding butter make boiled potatoes unhealthy?
Not automatically, but it does make the dish richer and more energy-dense. If you want a lighter option, herbs, spices, olive oil, or yogurt can add flavor with a different balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.