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Boiled potato Calories
Low fat, good potassium source, contains fiber
CALORIES
GI
POTASSIUM
FIBER
Boiled potato Nutrition Facts
Selected: 100 g
87
KCAL / 100G
Carbs
20.1g
· 90%
Protein
1.9g
· 9%
Fat
0.1g
· 1%
Fiber
1.8g
Boiled potato Vitamins & Minerals
Vitamins
B6
0.3mg · 18% DV
Vitamin C
9mg · 10% DV
B1
0.08mg · 7% DV
B3
1.1mg · 7% DV
Minerals
Potassium ⭐
379mg · 11% DV
Phosphorus
40mg · 6% DV
Magnesium
20mg · 5% DV
Calcium
5mg · 1% DV
Boiled potato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Boiled 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 Boiled potato Contain Allergens?
No known major allergens
Which Diets Is Boiled 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
Boiled potato Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Boiled potato
Boiled potato — Frequently Asked Questions
Does boiled potato change when it is cooled after cooking?
Yes. Cooling can turn some of its starch into resistant starch, which may slow digestion a little, but it does not completely change the food’s overall nutrition.
How long does boiled potato keep in the fridge?
If cooled promptly and stored in a sealed container, it is usually best eaten within 3–4 days. Leaving it at room temperature for long periods is not recommended.
Can boiled potato be frozen?
Yes, but the texture often becomes softer and more mealy after thawing. It usually works better later in mash, soup, or baked dishes than on its own.
Is boiled potato better before or after a workout?
It is often useful before training as an easy-to-digest carbohydrate food. After training, pairing it with a protein source such as yogurt, eggs, fish, or legumes makes the meal more balanced.
What should I eat with boiled potato to make it more filling?
Pairing it with protein, fiber-rich vegetables, and some healthy fat usually improves satiety. Good examples include yogurt, eggs, olive oil, beans, lentils, or tuna.
Does boiled potato cause weight gain?
No single food causes weight gain on its own; overall intake and portion size matter more. Boiled potato is generally a simpler option than fried potato, but rich toppings and large servings can add up.
Why do potatoes fall apart when boiling, and how can I prevent it?
Overcooking and a vigorous boil can make them break down. Start them in cold water, keep the simmer gentle, and cook just until tender.
Is boiled potato a better choice than bread?
It depends on the meal and your goal. Boiled potato has high water content and may feel more filling for some people, while bread can be more convenient and portable.
Can I eat boiled potato at night?
Yes, you can. Portion size and what you eat with it matter more than the time of day, and lighter pairings may feel easier to digest late in the evening.
Who should be careful with boiled potato?
People who need to manage blood sugar should pay attention to portion size and the rest of the meal. Those on potassium-restricted diets, such as some people with kidney disease, may also need individual advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.