Boiled Potatoes Nutrition Facts: Calories, Vitamins & Minerals
Boiled Potatoes nutrition facts per 100 g and per serving
Figures are for: Potatoes, boiled
| Nutrient | Per 100 g | Serving: 180 g |
|---|---|---|
| Calories | 82 kcal | 148 kcal |
| Energy (kilojoules) | 343 kJ | 618 kJ |
| Protein | 2 g | 3.6 g |
| Fat | 0.4 g | 0.7 g |
| incl. saturated | 0.1 g | 0.2 g |
| Total carbohydrates | 19 g | 34 g |
| incl. sugars | 0.9 g | 1.6 g |
| incl. fiber | 1.8 g | 3.2 g |
| Salt | 0.3 g | 0.5 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
82 kcal (343 kJ) per 100 g · P/F/C 2/0.4/19 g
Serving (180 g) — 148 kcal (618 kJ) · Nutri-Score B
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Are boiled potatoes healthy?
Yes. On their nutrient profile, boiled potatoes are a healthy choice: grade B on the open 2023 Nutri-Score algorithm.
For
- All green on the traffic light: 0.9 g sugar, 0.3 g salt and 0.1 g saturated fat per 100 g.
A typical serving is 180 g: 148 kcal, 3.6 g protein, 0.7 g fat and 34 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Potatoes supply potassium and vitamin C, and boiling is the lightest way to cook them. Cooled potatoes contain more resistant starch.
protein 10%fat 5%carbs 85%
Vitamins and minerals in boiled potatoes
Per 100 g, the standouts are copper — 0.17 mg, 19% of the Daily Value; vitamin B6 — 0.27 mg, 16% of the Daily Value.
| Nutrient | Per 100 g | Serving: 180 g | % DV |
|---|---|---|---|
| Vitamin C | 7.4 mg | 13 mg | 15% |
| Thiamin (B1) | 0.1 mg | 0.18 mg | 15% |
| Niacin (B3) | 1.3 mg | 2.4 mg | 15% |
| Vitamin B6 | 0.27 mg | 0.48 mg | 28% |
| Folate (B9) | 9 mcg | 16 mcg | 4% |
| Potassium | 328 mg | 590 mg | 13% |
| Magnesium | 20 mg | 36 mg | 9% |
| Phosphorus | 40 mg | 72 mg | 6% |
| Zinc | 0.27 mg | 0.49 mg | 4% |
| Copper | 0.17 mg | 0.3 mg | 33% |
| Manganese | 0.14 mg | 0.25 mg | 11% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Potatoes, boiled, cooked without skin, flesh, without salt” (FDC ID 170440, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Boiled Potatoes calories by weight, 50–300 g
150 g of boiled potatoes has 123 calories and 200 g has 164. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 41 | 1 / 0.2 / 9.4 | 0.9 |
| 100 g | 82 | 2 / 0.4 / 19 | 1.8 |
| 150 g | 123 | 3 / 0.6 / 28 | 2.7 |
| 180 g — typical serving | 148 | 3.6 / 0.7 / 34 | 3.2 |
| 200 g | 164 | 4 / 0.8 / 38 | 3.6 |
| 250 g | 205 | 5 / 1 / 47 | 4.5 |
| 300 g | 246 | 6 / 1.2 / 56 | 5.4 |
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Boiled Potatoes: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Mashed potatoes, no butter | 75 | 1.9 / 0.6 / 17 |
| Potatoes, raw | 77 | 2 / 0.1 / 19 |
| Potatoes, boiled | 82 | 2 / 0.4 / 19 |
| Baked potatoes | 93 | 2.5 / 0.1 / 21 |
| Braised potatoes | 95 | 2 / 3.5 / 16 |
| Mashed potatoes | 106 | 2.2 / 4.2 / 16 |
| Loaded baked potato | 135 | 4 / 6 / 18 |
| French fries | 312 | 3.4 / 15 / 42 |
Calories in dishes with boiled potatoes
| Dish | Serving | Kcal per serving | Boiled Potatoes in it |
|---|---|---|---|
| Potato and pea samosa | 130 g | 333 | ≈59 g |
| Aloo gobi (potato and cauliflower curry) | 280 g | 263 | ≈119 g |
| Wiener schnitzel with potato salad | 360 g | 731 | ≈150 g |
| Vichyssoise (leek and potato soup) | 360 g | 274 | ≈101 g |
| Belish (Tatar meat and potato pie) | 220 g | 444 | ≈60 g |
| Olivier salad with beef | 210 g | 389 | ≈51 g |
| Olivier salad with shrimp | 210 g | 338 | ≈51 g |
| Salade niçoise | 330 g | 323 | ≈60 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
Boiled Potatoes: more nutrition highlights
They have 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.
How much movement is one serving?
An 180 g serving 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.
Boiled Potatoes: swaps and alternatives
No need to swap: boiled potatoes get grade B, the second-best of five, and nothing is in the red on the per-100 g traffic light: sugar 0.9 g (red is over 22.5 g), saturated fat 0.1 g (over 5 g) and salt 0.3 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair boiled potatoes with
A serving of boiled potatoes has 3.6 g of protein (the reference is 56 g a day for a 70 kg adult); that's easy to make up on the same plate:
- Chicken Breast, 100 g — +29 g protein, 137 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 180 g, a typical serving of boiled potatoes.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Boiled Potatoes | B | 148 | 3.6 | 3.2 |
| Buckwheat | B | 198 | 7.6 | 4.9 |
| Bulgur | A | 202 | 5.6 | 8.1 |
| Couscous | B | 202 | 6.8 | 2.5 |
Boiled Potatoes vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Boiled Potatoes | 82 | 2 / 0.4 / 19 |
| Polenta | 86 | 2 / 0.5 / 19 |
| Oatmeal | 88 | 3 / 1.7 / 17 |
| Sweet Potato | 90 | 2 / 0.2 / 21 |
| Semolina Porridge | 98 | 3 / 3.2 / 15 |
| Overnight Oats | 111 | 5 / 3 / 18 |
| Lentils | 116 | 9 / 0.4 / 20 |
FAQ
How many calories are in 100 g of boiled potatoes?
100 g of boiled potatoes has 82 calories, with 2 g protein, 0.4 g fat and 19 g carbohydrates (1.8 g fiber).
How many calories are in a serving of boiled potatoes?
An 180 g serving has 148 calories: 3.6 g protein, 0.7 g fat and 34 g carbs.
What are the macros of boiled potatoes?
Per 100 g: 2 g protein, 19 g carbs and 0.4 g fat. By calories that's about 10% protein, 85% carbs and 5% fat.
How long do you have to walk to burn a serving of boiled potatoes?
About 48 min of easy walking or 19 min of cycling for a 70 kg (154 lb) person — that's the 148 calories in an 180 g serving.
What vitamins and minerals are in boiled potatoes?
Per 100 g, boiled potatoes are richest in copper (0.17 mg, 19% DV), vitamin B6 (0.27 mg, 16% DV) — from USDA FoodData Central record 170440.
How much fiber is in boiled potatoes?
100 g of boiled potatoes has 1.8 g of fiber; a 180 g serving has 3.2 g — 13% of the 25 g a day the WHO recommends.
How do the calories in boiled potatoes change with the type and cooking method?
Per 100 g it ranges from 75 kcal (mashed potatoes, no butter) to 312 kcal (french fries); potatoes, boiled is in between, at 82 kcal.
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