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

What Counts As A Gold Potato Serving?

Gold or “yellow” potatoes like Yukon Gold are usually sold as medium tubers. Most labels and grower groups treat a medium potato as roughly 5.3 ounces (148 grams). That size is a handy baseline for calorie math and it’s the same reference you’ll see on many nutrition panels.

Per 100 grams of raw yellow potato without skin you’re looking at about 73 calories. A full medium potato (skin-on) lands near 110 calories. Boiled pieces sit around 86 calories per 100 grams because cooked weight includes water. One cup of home-style mashed potatoes prepared with milk and butter reaches roughly 237 calories per 210 grams.

Serving	Calories	Notes
Raw, gold, 100 g (no skin)	~73 kcal	Foundation Foods sample; raw, no skin
1 medium potato (148 g)	~110 kcal	Standard label reference size
Boiled, 100 g (no skin)	~86 kcal	Cooked weight includes water
Mashed, 1 cup (210 g)	~237 kcal	Made with milk and butter

Calorie math starts with portion. If you prefer tiny “petite” golds, expect fewer calories per piece; larger bakers bump the count. Portions land better once you set your daily calorie needs and size your side dish to match the rest of the plate.

Gold Potato Calories By Method (And Why It Changes)

Raw, boiled, baked, or mashed—all end up with slightly different numbers. The tuber itself is a high-water, low-fat food. The big swings come from two things: water gain or loss during cooking, and whatever you add.

Boiled Or Steamed

Boiling pulls starches into a moist matrix. Per 100 grams, the calorie number looks modest because water adds weight. That’s why boiled potatoes can feel lighter for the same plate weight.

Baked Or Roasted

Dry heat evaporates water, so the same grams pack more starch. If you weigh your food cooked, baked cubes will edge higher per 100 grams than raw. If you go by “one medium” rather than grams, the difference is smaller.

Mashed

Mash brings in milk, cream, butter, or oil. That moves the needle more than water changes ever will. A classic milk-and-butter mash lands near 237 calories per cup, but recipes vary widely. For a simple template you can tweak, see MyPlate’s home-style version of homemade mashed potatoes.

Close Variant: Calories In Yukon Gold Potatoes By Size

Need quick estimates when you don’t have a scale? Use these rough ranges for gold potatoes. They assume plain potato, skin-on, no oil:

• Small (100–120 g): 75–90 calories
• Medium (140–160 g): 100–115 calories
• Large (170–200 g): 125–150 calories

These ranges work well for meal planning and match grocery label norms. If you want tighter tracking, weigh a few typical potatoes once and save those numbers.

Macros, Fiber, And Potassium Snapshot

A medium yellow potato gives about 26 g carbohydrate, 2–3 g fiber, and 3 g protein with almost no fat. It’s also rich in potassium and brings some vitamin C and B6. Salt and toppings change sodium and fat quickly; the plain tuber is sodium-free. You’ll find storage tips and more nutrition details in the USDA SNAP-Ed guide to potatoes.

How Add-Ins Change The Count

What you stir in matters more than cook method. Use this quick math guide to keep sides in the ballpark.

Add-In Or Swap	Extra Calories	Tip
Butter, 1 tbsp	~102 kcal	Whisk into hot milk first to spread flavor
Olive oil, 1 tbsp	~119 kcal	Great for dairy-free mashed potatoes
Sour cream, 2 tbsp	~60 kcal	Use light versions to save calories
Whole milk, 1/4 cup	~38 kcal	Warm before adding to mash
Cheddar, 1/4 cup shredded	~110 kcal	Fold in off heat for smooth melt
Greek yogurt, 1/4 cup	~33 kcal	Tangy swap for sour cream in mash
Air fryer spray, 1/2 second	~5 kcal	Light coat helps browning without heavy oil

Smart Ways To Keep Calories In Check

Weigh Once, Then Eyeball

Pick a plate size for sides—say 120 to 150 grams cooked—and use it consistently. After a week you’ll recognize the portion without a scale.

Roast With Less Oil

Toss par-boiled chunks with a teaspoon of oil per serving and finish on a hot sheet pan. The crust still forms, and calorie load stays reasonable.

Build Creamy, Not Heavy

For mashed potatoes, swap part of the butter for warm milk or stock, then finish with a spoon of yogurt for body. You’ll get the texture you like for fewer calories.

Comparing Golds To Other Potatoes

Yellow types tend to taste slightly buttery, which is why many folks prefer them for mash and roasting. Calorie counts are similar across white, red, and yellow when weights match. Sweet potatoes sit in the same range per 100 grams but carry more natural sugar and carotenoids.

Cooking Methods And Texture Payoff

Boil For Salads

Golds hold together nicely after gentle boiling. Cool on a tray before dressing to keep cubes intact and the salad less gluey.

Roast For Crisp Edges

Steam or microwave until just tender, rough up the surfaces, then roast hot. You’ll get a fluffy center with a crisp shell for not much oil.

Mash For Weeknights

Choose a ricer or masher depending on the texture you like. Heat the dairy, season early, and keep additions measured so calories don’t creep.

Storage, Prep, And Safety Notes

Keep potatoes in a cool, dark place with air flow. Don’t chill raw potatoes in the fridge; cold sweetens them and can dull texture. Trim away green spots and sprouts before cooking. For nutrition labels on the raw tuber and background on how baseline data are collected, see the USDA’s FoodData Central notes about Foundation Foods.

Calorie Math Scenarios You Can Use Tonight

Roasted Golds For Two

Start with 300 grams raw potatoes, quartered. Toss with 2 teaspoons olive oil, garlic, and rosemary. Roast at 220°C until browned. The potatoes bring roughly 225 calories; oil adds about 80. Split between two plates for a ~150-calorie side per person.

Weeknight Mash

Boil 500 grams peeled chunks until tender. Warm 1/2 cup low-fat milk and stir in 1 tablespoon butter. Mash together with salt and pepper. You’ll serve four 150-gram scoops at roughly 140–170 calories each, depending on how loose you like the mash.

Potato Salad

Simmer 600 grams golds until just tender; cool, then dress with 3 tablespoons olive-oil vinaigrette plus herbs and mustard. The base potato portion sits near 450 calories; dressing adds about 360. Serve six small scoops around 135 calories each.

Reading Labels And Weights

Most bag labels use a 148-gram reference for “one medium.” At home, a small digital scale settles any confusion. If you don’t have one, count pieces: small golds often weigh 80–120 grams, medium 140–160 grams, and big bakers 170–220 grams. Weigh a few once and you’ll have a mental picture that sticks.

Raw Weight Vs Cooked Weight

Water shifts during cooking change grams on the plate. Boiling increases weight as cells take on water; roasting lowers it as moisture evaporates. That’s why per-100-gram numbers jump around. If you weigh raw, log raw; if you weigh cooked, log cooked—just keep the approach consistent so your tracking stays tidy.

Balanced Plate Ideas With Gold Potatoes

Grilled Fish With Herbed Potatoes

Pair 120 grams of roasted golds with a palm-size piece of fish and a heap of greens. You’ll get a steady carb base with quality protein and volume from vegetables.

Skillet Hash And Eggs

Crisp 150 grams diced potato in a teaspoon of oil, add onion and peppers, and top with a fried or poached egg. It eats like brunch and stays within an everyday calorie budget.

Sheet-Pan Chicken And Potatoes

Toss bone-in thighs and potato wedges with a touch of oil and paprika. Roast hot until the chicken is done and edges are browned. Balance the plate with a quick slaw or steamed beans.

Putting It All Together

For a typical dinner plate, plan 100 to 150 grams cooked gold potato per person. That’s roughly 85 to 130 calories before toppings. Pair with lean protein and a big serving of non-starchy vegetables and you have a steady, satisfying meal.

Want more step-by-step help picking targets for weight goals? Try our calories and weight loss guide for a deeper dive into setting portions that fit your day.