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Lightly boiled potato Calories
Low fat, good source of potassium, lightly boiled
CALORIES
GI
POTASSIUM
FIBER
Lightly boiled potato Nutrition Facts
Selected: 100 g
76
KCAL / 100G
Carbs
17g
· 88%
Protein
2g
· 10%
Fat
0.1g
· 2%
Fiber
1.5g
Lightly boiled potato Vitamins & Minerals
Vitamins
B6
0.18mg · 11% DV
Vitamin C
8mg · 9% DV
B3
1.2mg · 8% DV
B1
0.08mg · 7% DV
Minerals
Potassium ⭐
330mg · 10% DV
Phosphorus
40mg · 6% DV
Magnesium
20mg · 5% DV
Calcium
5mg · 1% DV
Lightly boiled potato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Lightly 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 Lightly boiled potato Contain Allergens?
No known major allergens
Which Diets Is Lightly 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
Lightly 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 Lightly boiled potato
Lightly boiled potato — Frequently Asked Questions
How can I keep lightly boiled potatoes from falling apart?
Start them in cold water, use similar-sized pieces, and lower the heat once the water reaches a boil. Boiling them with the skin on and stopping while they are just tender also helps them hold their shape.
How long do lightly boiled potatoes keep in the fridge?
If cooled promptly and refrigerated in a sealed container, they are usually best eaten within 3 to 4 days. Keeping them airtight helps prevent drying out and absorbing other odors.
Can lightly boiled potatoes be frozen?
Yes, but the texture may become a bit grainy or watery after thawing. For better results, cool them quickly, portion them, and freeze them well wrapped.
Does cooling boiled potato change anything nutritionally?
Yes, cooling can turn some of the starch into resistant starch. That may slightly change texture and can help some people feel fuller for longer.
Are lightly boiled potatoes better before or after a workout?
They can work at either time. Before training, a plain or low-fat serving is often easier to digest; after training, pairing them with a protein source makes the meal more balanced.
What should I eat with lightly boiled potatoes to make a balanced meal?
They pair well with protein and healthy fats rather than being eaten alone. Good options include yogurt, eggs, legumes, fish, or olive oil-based sides.
Are lightly boiled potatoes a better choice than fries?
Usually yes, because boiling adds little to no fat and keeps the food less energy-dense. Fries are typically heavier and more calorie-dense because of the added oil.
Is it okay to eat lightly boiled potatoes at night?
Yes, as long as the portion and the rest of the meal fit your needs. They are often easier to handle in the evening when served simply rather than with heavy, fatty toppings.
Do potatoes lose all their vitamins when boiled?
No, not all of them. Some water-soluble vitamins can decrease during boiling, but cooking with the skin on and avoiding overcooking can reduce losses.
Who should be more careful with lightly boiled potatoes?
People monitoring blood sugar may want to avoid eating large portions on their own and combine them with protein, fat, or fiber. Those on potassium-restricted diets, such as some people with kidney disease, should also check with a healthcare professional.
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Nutrition data compiled from USDA FoodData Central and scientific sources.