How Many Calories Are In Yukon Gold Potatoes? | Quick Facts

Calories In Yukon Gold Potatoes: What Changes The Number

Yukon Golds are waxy-yellow spuds with a creamy bite. The calorie line doesn’t swing wildly between varieties; weight and water are the big movers. A standard medium potato that weighs about 5.3 ounces (148 g) clocks in near 110 calories when cooked and eaten with the skin. That “medium” anchor is used across potato nutrition pages, including the industry’s Potato Goodness nutrition facts, and matches several retail labels for Yukon Golds.

Per 100 grams, cooking style shifts the count because water changes. Boiled pieces hold more water, so they read lower per 100 g. Baked or roasted potatoes lose water, so the same nutrition concentrates, and the calories per 100 g go up. That’s why raw gold potatoes sit near ~73 kcal/100 g, plain boiled pieces near ~67 kcal/100 g, and baked flesh-and-skin near ~93 kcal/100 g based on MyFoodData and a baked 100 g snapshot.

Quick Calorie Table For Yukon Golds

Serving	Calories	Source / Note
100 g raw, gold (no skin)	~73 kcal	MyFoodData
100 g boiled, unsalted (no skin)	~67 kcal	MyFoodData
100 g baked, flesh + skin	~93 kcal	100 g baked
1 medium potato (~148 g), skin-on	~110 kcal	Potato Goodness
Mashed, 1 cup (210 g), milk + butter	~237 kcal	MyFoodData recipe

Yukon Gold Potato Calories By Size And Cooking Method

Cooking method doesn’t add calories unless you add ingredients. Water loss is the driver. A baked potato weighs less than the same potato when boiled because the oven evaporates moisture. If you compare by weight, baked reads higher per 100 g. If you compare one whole potato, boiled vs baked are similar until toppings enter the chat.

Peeling makes a small difference. The skin itself contributes fiber with almost no fat. Keeping the skin helps texture and gives you a little more fullness for the same calories. That’s handy with Yukon Golds, since the skin is thin and pleasant.

How To Count What’s On Your Plate

• Weigh your potato after cooking if possible. Use a kitchen scale for the most direct count.
• If it’s baked with skin, use ~93 kcal per 100 g. If it’s plain boiled with no skin, use ~67 kcal per 100 g.
• Add toppings separately. Butter, oil, cheese, and sour cream move the total fast.

Quick Topping Math

Small additions add up. A level teaspoon of butter brings ~34 kcal. A teaspoon of olive oil adds ~40 kcal. Two tablespoons of full-fat sour cream add ~59 kcal. An ounce (28 g) of cheddar adds ~113 kcal. Load-ups can easily double a plain potato’s tally.

Raw, Boiled, Or Baked: Why The Numbers Shift

Raw gold potatoes sit near ~73 kcal per 100 g with about 16 g of carbs and trace fat. Boiling hydrates the pieces, which dilutes calories and carbs per 100 g even though the potato itself hasn’t “lost” energy. Baking does the opposite. Water leaves, nutrients concentrate, and 100 g now represents more potato solids. Same story, different water.

That’s also why per-potato claims often use a fixed “medium” size. It keeps things simple and matches what you’d buy. You’ll see that same 110-calorie medium on industry nutrition pages and many retail packs.

Portions, Macros, And Satiety

Yukon Golds are mostly carbohydrate with a touch of protein and almost no fat. They’re also a solid source of potassium and vitamin C. For baked flesh-and-skin per 100 g, you’re looking at ~21 g carbs and ~2.2 g fiber with ~93 kcal. Plain boiled (no skin) lands near ~20 g carbs and ~67 kcal per 100 g. If you want the most fullness for the fewest calories per 100 g, plain boiled chunks hit that target. If you want crispy edges and richer taste, baked wins—just count it by weight.

Skin-On Or Peeled

Leave the skin on for a fiber bump and a little more texture. Yukon skins are thin and cook tender, so they fit right into mashes and roasts. Peeling won’t wreck your day, but you do lose a bit of fiber and some trace minerals.

Mashed, Roasted, Boiled: Add-Ins Matter

Mashed potatoes are a crowd-pleaser because the extras taste great. That’s where the calories live. A typical cup of home-prepared mash with whole milk and butter sits around 237 calories per cup based on recipe data. Lighten up with warm stock, Greek yogurt, or just less butter. For roasts, a measured drizzle of oil does the job; you don’t need a soak.

Quick Reference: Per 100 g Nutrition By Method

Method (100 g)	Calories	Carbs (g)
Raw, gold (no skin)	~73 kcal	~16.0
Boiled, unsalted (no skin)	~67 kcal	~20.2
Baked, flesh + skin	~93 kcal	~21.15

Smart Ways To Build A Meal Around Yukon Golds

Pair your potatoes with protein and greens for balance. A palm-sized portion of chicken, fish, or beans steadies appetite. A pile of steamed or roasted veg brings volume for few calories. Switch up shapes to control portions: coins or cubes roast fast and make a small potato feel like more. A single medium potato split across two plates stretches the calories further.

Season boldly with low-calorie flavor. Garlic, pepper, paprika, rosemary, thyme, mustard, lemon, and vinegar all bring life with barely any calories. Toss parboiled chunks with a teaspoon of oil, then finish with a squeeze of lemon and a shower of herbs. Crisp, bright, and easy to count.

Simple Calorie Math For Yukon Golds

1. Pick the closest base: boiled ~67 kcal/100 g, baked with skin ~93 kcal/100 g.
2. Weigh your cooked potato. No scale? Use the medium standard (~110 kcal) as a ballpark.
3. Multiply by weight: grams ÷ 100 × kcal-per-100 g.
4. Add your extras: butter, oil, cheese, sour cream, or gravy.

Example: a baked Yukon Gold half that weighs 90 g is ~0.9 × 93 ≈ 84 kcal. Add a teaspoon of butter (+34) and you’re near 118 kcal. Simple, transparent, and repeatable.

Answers To Common Cook Choices

Can You Keep Calories Lower Without Losing Flavor?

Yes. Boil until just tender, steam off moisture, then roast hot with a teaspoon of oil per serving. Finish with herbs, lemon zest, or Dijon. Big taste, measured fat.

Does A Microwave Change The Count?

Not by itself. It’s just another way to drive off water. Count it like baked if the texture is dry and fluffy; count it like boiled if the pieces stay moist and heavy.

What About Storing Leftovers?

Chill cooked potatoes fast and store in the fridge for up to a few days. Reheat with a splash of water to keep them moist. Cold holding can form a little resistant starch, which doesn’t add fat and won’t raise calories beyond what you already counted.

Trusted Sources You Can Check

For detailed nutrition by weight and method, see MyFoodData’s boiled potato page and the USDA SNAP-Ed potato guide. Both reference USDA datasets and keep serving sizes clear.