How Many Calories Are In A Yukon Gold Potato? | Clear Calorie Math

Calories In Yukon Gold Potatoes: Size And Cooking Matter

That golden, buttery texture comes with a modest calorie tag. Per 100 grams, raw gold potatoes sit near the low end for starchy sides, while baking or boiling shifts water, not carbs, so energy per bite lands in a tight range. The fastest way to pin down your serving is to weigh the raw spud, then match it to the table below. If you don’t use a scale, the size cues are handy stand-ins.

Common Portions And Estimated Calories

Portion (Gold Potato)	Typical Weight	Calories
Small potato	~100 g	~90–100 (cooked) / ~73 (raw)
Medium potato	~150 g	~135–150 (cooked) / ~110 (raw)
Large potato	~200 g	~180–200 (cooked) / ~146 (raw)
Baked, flesh + skin	per 100 g	~92
Boiled, in skin	per 100 g	~85–90
Mashed, milk + butter	per 100 g	~113

These figures come from standard entries that nutrition databases compile from federal datasets. For a government overview of potato nutrition, the USDA SNAP-Ed potato page lists calories and key vitamins for a medium tuber. Peer-reviewed data point to about 92 kcal per 100 g for a plain baked potato with skin, matching what you’ll see across lab-sourced databases.

Once you have a sense of your serving, setting daily calorie needs helps the rest of the plate fall into place—protein, veg, and fats can stack around your spud without guesswork.

What Changes The Calorie Count?

Three levers move the number: weight, water loss, and add-ons. Weight is straightforward—the larger the potato, the more energy. Water loss explains why baked versions can feel denser bite for bite than boiled; baking dries the spud, nudging calories per 100 g a little higher compared with a water-cooked version. Add-ons—cream, butter, cheese, oil—push the total up fast.

Weight: The Biggest Lever

A kitchen scale gives instant clarity. No scale? Hold the potato in your hand. Golf-ball size tends to land near 100 g, a fist-size gold is closer to 150–170 g, and a big handful often hits 200 g or more. Match the size to the table, then decide how you’ll cook it.

Cooking Style: Small Shifts Per 100 Grams

Plain baked flesh with skin sits near ~92 kcal per 100 g in lab references derived from FoodData Central. Boiled, skin on, usually comes in a touch lower—often ~85–90 kcal per 100 g when drained. The gap reflects water retained in the cells after simmering. That’s why a baked half feels richer than the same weight boiled.

Add-Ons: The Real Swing Factor

Calories jump once dairy or fat enter the bowl. Classic mashed made with whole milk and butter averages near ~113 kcal per 100 g. A single tablespoon of butter folded into mash adds ~100 kcal to the bowl before any milk shows up. Olive oil lifts the number too, though a measured drizzle can be easier to track.

Healthy Ways To Serve Yukon Golds

Golds shine with simple prep. Boil or steam till just tender, then dress with fresh herbs, lemon, and a spoon of Greek yogurt. Baking whole with the skin keeps texture creamy and holds fiber. Cooling cooked potatoes and serving as a bright salad is another smart play: chilled starch partly re-forms into “resistant starch,” a type that isn’t digested in the small intestine.

That cooked-then-cooled trick shows up in research reviews on resistant starch formation after chilling potatoes and other starchy foods. A narrative review in the medical literature describes the jump after cooling, which can modestly change post-meal glucose response without changing the base calories of the potato itself.

Smart Toppings That Don’t Blow The Budget

• Salsa, scallions, or chopped herbs
• Nonfat or low-fat Greek yogurt in place of sour cream
• A sprinkle of parmesan instead of heavy melty cheese
• Olive oil spray rather than a pour of oil

Method-By-Method: What To Expect

Use this quick rundown to match your plan with the numbers.

Cooking Method Impact (Per 100 g)

Method	Calories/100 g	What Moves The Number
Boiled, skin on	~85–90	More water retained after simmering
Baked, flesh + skin	~92	Drier texture concentrates energy per gram
Mashed, milk + butter	~113	Dairy and butter raise energy density

Kitchen Math: From Whole Potato To Plate

Let’s say you bake a fist-size gold that weighs 160 g after cooking. At ~92 kcal per 100 g, that plate is roughly 147 calories before toppings. Add 2 tablespoons of Greek yogurt (about 20–30 kcal) and a teaspoon of olive oil (40 kcal) and you’re still under 220 kcal for a filling side.

Labels, Databases, And Real-World Variability

Nutrition tables use composites from many samples. Soil, storage, and moisture shift numbers a little, so any single potato can be up or down a few calories. That’s normal. For a broad calorie snapshot plus vitamins and minerals in a medium tuber, the federal SNAP-Ed potato guide is handy. For per-100 g baked flesh-and-skin data used in research reviews, see the baked reference drawn from FoodData Central (92 kcal per 100 g).

Tips To Keep Calories In Check

Pick A Portion Before Cooking

Choose the potato that fits your plan instead of adapting after the pan is hot. Small equals ~100 g, medium ~150 g, large ~200 g. One minute of planning beats guessing at the table.

Use High-Flavor, Low-Calorie Additions

Acidic and aromatic add-ins bring a lot of taste for few calories—vinaigrette-style dressings, lemon zest, grainy mustard, pickled onions, or smoked paprika. A little goes a long way.

Balance The Plate

Pair potatoes with lean protein and a heap of non-starchy veg. That mix steadies hunger and keeps the potato from carrying the whole meal’s energy load by itself. Harvard’s Nutrition Source explains why prep method matters for health outcomes in potato eaters; fried versions land worse while baked or boiled fare better across large cohort studies.

FAQ-Free Clarifications You Might Want

Do Yukon Golds Differ From Russets For Calories?

Not much per 100 g when both are plain and cooked. Texture and water shift mouthfeel, so golds can seem richer, but the energy density sits in a narrow band across common white and yellow varieties.

Does Cooling Change Calories?

Calories don’t drop by chilling potatoes; energy stays the same. Cooling changes starch structure—some becomes resistant starch—so the body handles a portion differently. If you enjoy potato salad, that’s a nice side benefit backed by peer-reviewed work on resistant starch.

Do Toppings Overwhelm The Base?

They can. Butter, cream, cheese, and bacon add up. If you love richness, measure it. A teaspoon of butter or oil is far easier to budget than a casual pour.

Simple Ways To Cook Within Your Goals

Boil Or Steam

Cut similar-size chunks for even cooking. Simmer till just tender, then drain well. Toss with herbs, lemon, and a splash of broth or yogurt.

Bake Whole, Skin On

Prick, rub with a mist of oil, and bake till the center gives easily. Split and load with cottage cheese, chives, and pepper.

Cook, Cool, And Chill

Roast cubes on a sheet pan, cool on the counter, then chill. Fold with diced cucumbers, peas, dill, and a light vinaigrette for a crisp potato salad.

Sources Behind The Numbers

Per-100 g baked flesh-and-skin energy near 92 kcal appears in a peer-reviewed perspective that cites the FoodData Central entry for baked white potatoes. The USDA’s SNAP-Ed page gives a medium potato’s calories and a quick nutrient rundown for home cooks. A review on resistant starch describes the bump after chilling cooked potatoes. Harvard’s Nutrition Source posts plain-language guidance on cooking method and health outcomes in long-running cohorts.

Wrap-Up You Can Act On

Grab a gold that fits your plan, cook it in a low-fat way, and measure rich toppings. That’s all you need to keep the numbers friendly while still getting that creamy bite.

Want a step-by-step nutrition refresh? Try our calorie deficit guide for a broader plan around meals like this.