Boiled potatos

Vegetable

Item Rating: 85/100

1 serving (150 grams) contains 130 calories, 2.8 grams of protein, 0.2 grams of fat, and 30.2 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

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		11.9 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 1 cal (0.9%)

Protein: 18 cal (8.5%)

Carbs: 191 cal (90.6%)

About Boiled potatos

Boiled potatoes are a simple preparation of one of the world's most widely consumed root vegetables, originally cultivated in the Andean region of South America over 7,000 years ago. They are an integral part of cuisines worldwide, from European dishes to Asian curries. Boiling potatoes preserves their nutritional content, offering a rich source of carbohydrates for energy, as well as key vitamins and minerals such as vitamin C, potassium, and vitamin B6. A 100-gram serving of boiled potatoes (skin on) provides about 87 calories, 20 grams of carbohydrates, 2 grams of protein, and virtually no fat, making them a well-balanced and low-calorie food option.

Health Benefits

• Rich in potassium, boiled potatoes help support healthy blood pressure and proper muscle function.
• High in vitamin C, they contribute to immune health and collagen production for skin and tissue repair.
• Provide dietary fiber (especially with the skin), promoting gut health and aiding digestion.
• Contain vitamin B6, which plays a crucial role in brain development and function.
• A low-calorie, fat-free energy source, they are ideal for maintaining a balanced diet.

Dietary Considerations

Allergens: None known

Suitable for: Vegan diets, vegetarian diets, gluten-free diets

Not suitable for: Low-carb diets, ketogenic diets

Selection and Storage

Store unpeeled boiled potatoes in an airtight container in the refrigerator for up to 4 days. Avoid leaving them at room temperature to prevent spoilage.

Common Questions About Boiled potatos Nutrition

Are boiled potatoes high in calories and protein?

Boiled potatoes are relatively low in calories and moderate in protein. A 100-gram serving of boiled potatoes (with skin) contains about 87 calories and 2 grams of protein. They are primarily composed of carbohydrates but also provide small amounts of protein and almost no fat.

Can I eat boiled potatoes on a keto or low-carb diet?

Boiled potatoes are not suitable for a strict keto or low-carb diet as they are high in carbohydrates. A 100-gram serving contains about 20 grams of net carbs, which can exceed the daily carb limit for keto followers. However, they can be included in moderate amounts in less restrictive low-carb diets.

What are the health benefits and concerns of boiled potatoes?

Boiled potatoes are a good source of vitamins C and B6, potassium, and dietary fiber, which can support immune function, heart health, and digestion. However, consuming large quantities may lead to blood sugar spikes due to their high glycemic index (GI), particularly if eaten without the skin or with added butter or oil.

What is a recommended serving size for boiled potatoes?

A recommended serving size is about 1 medium potato (150 grams), which provides approximately 130 calories, 3 grams of protein, and 30 grams of carbs. This portion size is sufficient to keep the dish balanced when combined with other macronutrients and vegetables.

How do boiled potatoes compare to baked or mashed potatoes?

Boiled potatoes tend to be lower in calories and fat compared to mashed or baked potatoes with added butter, cream, or oil. For example, plain boiled potatoes have about 87 calories per 100 grams, while mashed potatoes with milk and butter can have more than 120 calories per 100 grams due to added fats.

Data Sources & Scientific References