How Many Calories Are In One Boiled Potato? | Quick Facts Guide

Boiled Potato Calories By Weight

The cleanest way to answer this question is by cooked weight. Plain boiled potato, no salt, averages about 86 calories per 100 g cooked. That number lets you scale up or down with a kitchen scale, which beats guessing by eye.

Sizes still help when you don’t have a scale. A small boiled potato tends to land near 125 g, a medium near 167 g, and a large near 300 g. Using 86 kcal per 100 g gives the quick math you saw above. It’s a neat rule of thumb for meal prep or tracking.

Table 1: Sizes, Weights, And Calories (Boiled, No Salt)

Size	Typical Cooked Weight	Calories
Small	~125 g	~108 kcal
Medium	~167 g	~144 kcal
Large	~300 g	~258 kcal

Per-100 g figures come from USDA nutrient data for boiled potato flesh without added salt. The same database lists common household measures like half-cup servings and cup measures, which line up with the weights above. You can shape meals around steady portions once you set your daily calorie needs.

How We Get The Numbers

Boiling changes weight more than calories. Water moves in, so the potato weighs more but still carries roughly the same energy per gram of dry matter. That’s why per-100 g values for boiled potato sit a bit higher than raw, but the differences are modest in everyday planning.

Skin matters for fiber and a tiny bit of minerals. Keep the skin on if you like texture and want a small fiber boost. If you peel, calories barely shift; most of the change is in fiber and potassium per bite.

Salt has almost no calories, yet it adds sodium. Plain boiling keeps sodium near negligible levels. If you season the pot heavily, expect a sodium bump without any change in energy. That’s helpful to know if you’re watching both calories and blood pressure.

Boiled Potato Calories Per Size: Small, Medium, Large

Here’s the practical breakdown. If the potato fills a cupped hand, treat it as small. If it fills your palm edge to edge, call it medium. If it dwarfs your palm, it’s large. Those cues map closely to 125 g, 167 g, and 300 g cooked weights. Multiply by 0.86 kcal per gram and you have a working estimate that’s close enough for day-to-day tracking.

Mashed from boiled potatoes follows the same baseline if you only add a splash of cooking water. Once butter, cream, or oil enters the bowl, energy jumps quickly. That’s where a tablespoon measure pays off.

What Changes Calorie Counts

Add-Ins That Move The Needle

Butter, oil, cheese, and sour cream add flavor and calories. Butter sits near ~102 kcal per tablespoon (14 g). Olive oil sits near ~119 kcal per tablespoon. Plain low-fat yogurt adds a mild ~12–15 kcal per tablespoon and brings tang, which goes a long way for taste without a calorie surge.

Seasonings like pepper, garlic, vinegar, and herbs deliver big pop with minimal energy. They’re the easiest way to keep the dish friendly to a calorie budget without sacrificing pleasure.

Cooking Details That Matter

Boil in lightly simmering water, drain well, then let the surface steam off for a minute. That step tightens the texture and prevents sogginess. If the plan is a salad, cool the potatoes spread out on a tray. Texture sets better that way, and dressing clings without soaking in.

Cut size affects moisture. Large chunks hold structure and a touch more bite. Small dice softens faster and can retain a bit more water, which shifts weight slightly. Calorie math still tracks well when you measure cooked weight.

Nutrition Beyond Calories

Pound for pound, boiled potatoes deliver potassium, vitamin C, and B6 with very little fat. Per 100 g cooked, you’ll see a few hundred milligrams of potassium along with a light dose of vitamin C left after cooking. Potatoes rank among common potassium sources in national diet surveys, as noted in the NIH potassium fact sheet. That’s handy if you’re balancing sodium in the same meal.

Protein is low but not zero. The small amount pairs well with lean meat, fish, tofu, or beans. If you’re watching carbs, steer portions with the per-100 g guideline and round out the plate with non-starchy vegetables.

Portion Tactics That Keep Meals On Track

Pick A Default Serving

Choose one go-to portion and repeat it. Many people land on 150–170 g cooked as a base serving, which lands near 130–150 calories. From there, add lean protein and a pile of greens, and dinner stays steady through the week.

Use Lower-Calorie Mix-Ins

Swap part of the butter for Greek yogurt or a splash of the cooking water. A squeeze of lemon or a spoon of mustard wakes up flavor without energy cost. Chives, dill, paprika, and scallions add lift without crowding the numbers.

Keep Sodium In Check

Season at the table instead of the pot if sodium is a concern. That approach cuts the overall sodium load while keeping control over taste. It also lets you lean on the potato’s natural flavor, which is mellow and clean when boiled right.

Table 2: Common Add-Ins And Extra Calories

Add-In	Typical Amount	Extra Calories
Butter	1 tbsp (14 g)	~102 kcal
Olive Oil	1 tbsp (14 g)	~119 kcal
Plain Yogurt	2 tbsp (30 g)	~25 kcal

Answers To Common “One Potato” Scenarios

“I Have One Small Boiled Potato—How Many Calories?”

Call it ~125 g cooked, ~108 kcal. If it looks closer to golf-ball size, shave a little off that number. If it’s closer to tennis-ball size, treat it as medium.

“My Medium Potato Was Peeled—Does That Change Anything?”

Calories barely change with peeling. Fiber and some minerals concentrate in the skin, yet energy stays driven by starch in the flesh. Your estimate stays close when you base it on cooked weight.

“I Salted The Water Heavily—Does Sodium Matter?”

Energy doesn’t change, sodium does. Plain water keeps sodium very low. If you brine the pot, the potato will pick up sodium, which matters for blood pressure goals even though calories don’t move.

Quick Prep Ideas Under 250 Calories

Herbed Potato Bowl

Use one small potato (~108 kcal). Toss with lemon, parsley, and black pepper. Add a spoon of yogurt for creaminess and stay under 140–150 kcal. That makes an easy side next to grilled fish or beans.

Mustard-Dill Salad

Use 150 g boiled potato (~129 kcal). Dress with a light mustard-vinegar mix and chopped dill. The dressing adds a few dozen calories at most, and the bite balances richer mains.

Warm Mash With Garlic

Use 150 g boiled potato and a teaspoon of olive oil. Mash with minced garlic and splash in cooking water until smooth. You stay near 170–180 kcal, and the garlic brings life to a simple plate.

Reliable References For Calorie Math

For nutrient figures, the USDA dataset compiled on MyFoodData lists boiled potato at about 86 kcal per 100 g and provides common household measures that match typical portions. That’s the backbone for the math in this guide. When you want a deeper dive into potassium content by food, the NIH fact sheet is a straightforward reference with tables and clear targets.

When To Weigh, When To Estimate

Weigh cooked potato when you’re fine-tuning a plan or checking how your usual serving lines up. If you’re eating out or in a hurry, use the small-medium-large guide and stay consistent across the week. Consistency beats perfect precision for most goals.

Where Boiled Potatoes Fit In A Day

Plain boiled potatoes can anchor lunch or dinner without pushing calories too high. They pair well with lean protein and a pile of vegetables. If you’re choosing snacks too, the best move is setting a rough daily energy target and slotting foods around it. For more ideas across the menu, skim our list of low-calorie foods when you plan a week of meals.