1 serving (150 grams) contains 130 calories, 2.8 grams of protein, 0.2 grams of fat, and 30.2 grams of carbohydrates.
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Nutrition Information
Calories |
207.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 14.3 mg | 0% | |
| Total Carbohydrates | 47.9 g | 17% | |
| Dietary Fiber | 4.3 g | 15% | |
| Sugars | 2.1 g | ||
| protein | 4.5 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 11.9 mg | 0% | |
| Iron | 0.7 mg | 3% | |
| Potassium | 902.4 mg | 19% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Boiled potatoes
Boiled potatoes are a simple preparation of the widely cultivated potato, originating from the Andes region of South America and now a staple in global cuisines. Boiling enhances the vegetable's natural flavor while preserving nutrients. Potatoes are primarily composed of carbohydrates but also provide fiber, vitamins such as vitamin C, and essential minerals like potassium. A medium boiled potato contains about 110 calories, 26 grams of carbohydrates, and 620 milligrams of potassium. They are naturally fat-free, cholesterol-free, and low in sodium, making them versatile in various diets. Popular in dishes across European, North American, and Asian cuisines, boiled potatoes are often served as a side dish or incorporated into salads and soups.
Health Benefits
- Rich in potassium, helping maintain healthy blood pressure.
- Good source of vitamin C, which supports immune function and skin health.
- High in dietary fiber, aiding digestion and promoting satiety.
Dietary Considerations
Selection and Storage
Store boiled potatoes in an airtight container in the refrigerator for up to 3 days. Reheat using a microwave, oven, or stovetop for best quality.
Common Questions About Boiled potatoes Nutrition
Are boiled potatoes high in protein?
Boiled potatoes are not particularly high in protein. A 100-gram serving of boiled potatoes typically contains about 1.9 grams of protein, making them a modest source of this macronutrient. They are more notable for their carbohydrate and potassium content.
Can I eat boiled potatoes on a keto diet?
Boiled potatoes are not suitable for a keto diet due to their high carbohydrate content. A 100-gram serving contains about 17 grams of carbs, which can quickly add up and surpass the daily carb limit typically allowed on keto.
What are the health benefits of boiled potatoes?
Boiled potatoes are rich in essential nutrients such as vitamin C (providing about 15% of the daily value per 100 grams) and potassium (about 370 mg per 100 grams). They are low in fat and provide a good source of energy, but consuming them in moderation is recommended, especially for individuals managing blood sugar levels.
How much boiled potato should I eat per serving?
A typical serving size for boiled potatoes is about 150-200 grams, which equates to a medium-sized potato or approximately 130-150 calories. This portion provides sufficient nutrients while keeping calorie intake moderate.
How do boiled potatoes compare to baked potatoes?
Boiled potatoes are lower in calories compared to baked potatoes because they do not require added oil for cooking. Both have similar nutrient profiles, but boiling retains more water, making boiled potatoes less calorie-dense. However, baked potatoes may have a more flavorful, crisp texture preferred by some.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Dietary Guidelines for Americans, 2020-2025 - VegetablesU.S. Department of Health and Human ServicesDiscusses the inclusion of starchy vegetables like boiled potatoes in a balanced diet as part of the vegetable subgroup.
- Nutritional Perspective on Potatoes as a Staple FoodNational Institutes of Health (NIH)Examines potatoes’ role in diets, focusing on their nutrient density, fiber, and health effects.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
