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Potato (medium, cooked) Calories
Good source of potassium and vitamin C, low fat, moderate carbs.
CALORIES
GI
POTASSIUM
FIBER
Potato (medium, cooked) Nutrition Facts
Selected: 100 g
87
KCAL / 100G
Carbs
20.1g
· 90%
Protein
2g
· 9%
Fat
0.1g
· 1%
Fiber
1.8g
Potato (medium, cooked) Vitamins & Minerals
Vitamins
B6
0.2mg · 12% DV
Vitamin C
9.1mg · 10% DV
B3
1.3mg · 8% DV
B1
0.08mg · 7% DV
Minerals
Potassium ⭐
379mg · 11% DV
Phosphorus
44mg · 6% DV
Magnesium
20mg · 5% DV
Calcium
5mg · 1% DV
Potato (medium, cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Potato (medium, 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 (medium, cooked) Contain Allergens?
No known major allergens
Which Diets Is Potato (medium, cooked) 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
Potato (medium, cooked) Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Potato (medium, cooked)
Potato (medium, cooked) — Frequently Asked Questions
How long does cooked potato keep in the fridge, and how should it be stored?
Cooked potato usually keeps for 3-4 days in the fridge in a sealed container. Cool it promptly after cooking rather than leaving it at room temperature for long periods.
Can cooked potato be frozen?
Yes, but the texture may turn a bit grainy or watery after thawing. It usually works best later in mash, soups, or baked dishes.
Why does cooked potato sometimes turn watery or fall apart?
Overcooking and too much contact with water can break down its structure. Using similar-sized pieces, simmering gently, and draining as soon as it is tender can help.
Is cooked potato better before or after a workout?
Because it is a relatively easy-to-digest carbohydrate food, it can work both before exercise for energy and after exercise to help refill glycogen stores. After training, pairing it with a protein source such as yogurt, eggs, or legumes makes the meal more balanced.
Does eating potato at night cause weight gain?
Not by itself; weight gain depends more on overall intake, portion size, and how it is prepared. Fried potato or large amounts of butter, cheese, and creamy sauces can raise energy intake quickly.
What foods pair well with cooked potato to make it more filling?
Pairing it with protein and some fat usually makes the meal more satisfying. Good examples include eggs, yogurt, cheese, fish, beans, or a salad with olive oil.
Does cooling cooked potato change how it affects the body?
Yes, cooling can increase resistant starch somewhat, which may slightly change digestion and blood sugar response. Portion size and what you eat with it still matter a lot.
Is cooked potato a better choice than rice?
It depends on your goal and the rest of the meal. Potato is often very satisfying for its weight because it contains a lot of water, while rice may be more convenient in mixed dishes.
Is it better to cook potatoes with the skin on?
Often yes, as long as they are well washed. Cooking with the skin on can help reduce nutrient loss into the water and may help the potato hold its shape better.
Who should be more careful with cooked potato?
People managing blood sugar may want to pay closer attention to portion size and meal pairing, since potato eaten alone can raise blood sugar fairly quickly. Some people with kidney disease may also need guidance if they have to limit potassium.
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Nutrition data compiled from USDA FoodData Central and scientific sources.