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Potatoes (boiled, baked) Calories
Low fat, good potassium source, contains fiber
CALORIES
GI
POTASSIUM
FIBER
Potatoes (boiled, baked) Nutrition Facts
Selected: 100 g
93
KCAL / 100G
Carbs
21g
· 90%
Protein
2.2g
· 9%
Fat
0.1g
· 1%
Fiber
2.2g
Potatoes (boiled, baked) Vitamins & Minerals
Vitamins
B6
0.3mg · 18% DV
Vitamin C
13mg · 14% DV
B3
1.3mg · 8% DV
B1
0.08mg · 7% DV
Minerals
Potassium ⭐
535mg · 16% DV
Phosphorus
44mg · 6% DV
Magnesium
23mg · 5% DV
Calcium
10mg · 1% DV
Potatoes (boiled, baked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Potatoes (boiled, baked) 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 (boiled, baked) Contain Allergens?
No known major allergens
Which Diets Is Potatoes (boiled, baked) 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 (boiled, baked) Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Potatoes (boiled, baked)
Potatoes (boiled, baked) — Frequently Asked Questions
Why do boiled potatoes fall apart, and how can I prevent it?
Overcooking, cutting them too small, and using floury varieties can make potatoes break down. Cut them into similar-sized pieces, start them in cold water, and stop cooking when they are just tender.
How do I make baked potatoes crisp outside and fluffy inside?
Dry the potatoes well, avoid overcrowding the tray, and use a fully preheated oven. Cutting pieces to a uniform size also helps them cook and brown evenly.
How long do boiled potatoes keep in the refrigerator?
Refrigerate cooked potatoes within two hours of cooking and generally use them within 3 to 4 days. Keep them in a sealed container to limit drying and odor absorption.
Can boiled or baked potatoes be frozen?
Yes, but their texture can become softer or wetter after thawing. They tend to work best when frozen for later use in mash, soups, or dishes that will be baked again.
Is it okay to eat potato skin?
The skin of a thoroughly washed, undamaged potato is edible and adds texture and fibre. Avoid potatoes that are green, heavily sprouted, or bitter, and discard affected areas.
Does cooling and reheating potatoes change them?
Cooling cooked potatoes can change part of their starch structure, which may modestly affect the body's response to the meal. Food safety still matters: cool them promptly, refrigerate them, and reheat thoroughly.
What should I eat with potatoes for a more balanced meal?
Pair potatoes with protein such as eggs, yoghurt, fish, beans, chicken, or lentils, plus a generous serving of vegetables. Adding a source of unsaturated fat, such as olive oil, tahini, or avocado, can also make the meal more satisfying.
Are potatoes better before or after a workout?
Potatoes can be a practical carbohydrate choice after demanding exercise, especially alongside a protein-containing food. Before training, choose a portion and preparation style that suits your digestion, and go easy on rich sauces if they feel heavy.
Does draining boiled potatoes remove all their nutrients?
No. Some water-soluble compounds can move into the cooking water, but the potato does not lose all of its nutritional value. Steaming or boiling potatoes in their skins can help reduce losses.
Who should be more careful with potatoes?
People managing blood glucose may benefit from considering portion size, preparation method, and the other foods in the meal. Those prescribed a potassium-restricted diet for kidney disease should seek individualized guidance from their clinician or dietitian.
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Nutrition data compiled from USDA FoodData Central and scientific sources.