Boiled Potatoes: Calories, Nutrition & Healthier Swaps

Potatoes supply potassium and vitamin C, and boiling is the lightest way to cook them. Cooled potatoes contain more resistant starch.

Boiled Potatoes nutrition facts per 100 g and per serving

Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.

Boiled Potatoes: nutrition highlights

It has 3.2 g of fiber per serving — roughly 13% of the 25 g a day most adults fall short of. There's almost no sugar: the carbohydrate is mostly starch.

On the open Nutri-Score algorithm, boiled potatoes gets a B: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• It's low in fiber, so add vegetables, greens or beans to the plate.

How much movement is one serving?

One serving (serving, 180 g) is 148 kcal — roughly 48 min of easy walking or 19 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.

Healthier swaps for Boiled Potatoes

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Potatoes, raw — 190 g, 146 kcal: −0.5 g salt.
• White beans, boiled — 110 g, 149 kcal: −0.5 g salt, +3.7 g fibre.
• Lentils — 130 g, 151 kcal: +7 g fibre, +8.1 g protein.
• Kidney Beans — 120 g, 144 kcal: −0.5 g salt, +4.4 g fibre.