Potato, boiled, from fresh, peel eaten, made with margarine
Common food
Photo: Wikipedia
A simple, comforting staple, a boiled potato with its skin on and a touch of margarine offers a fluffy, creamy interior with an earthy, slightly nutty flavor from the peel. It's a low-calorie, high-fiber side that provides a satisfying, energy-dense base for countless meals.
Calorie split: 8% protein · 68% carbs · 24% fat
↓ Full nutrition💚 Why it's loved
People adore its humble, comforting nature and incredible versatility—it's a blank canvas that soaks up flavors from herbs, spices, and sauces. It's a nostalgic, universally loved food that forms the hearty backbone of countless home-cooked meals across cultures.
⚠️ Watch-outs & how to enjoy it better
Boiled potatoes have a high glycemic index, which can cause rapid blood-sugar spikes, making portion control important for those managing diabetes. To counteract this, pair it with a source of protein (like chicken or beans) or healthy fat (like olive oil or avocado) to slow digestion. Also, be mindful of added salt in the boiling water.
Key benefits
- Good source of dietary fiber, especially with the skin left on.
- Naturally low in fat and a good source of potassium.
- Provides complex carbohydrates for sustained energy.
- Contains vitamin C and B vitamins like B6.
- A filling, low-calorie food that can aid in weight management.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The potato peel, often discarded, contains nearly half of the total fiber and a significant portion of the potato's iron, calcium, and vitamin C.
Full nutrition (USDA data · scales with serving)
| Water | 72.6 g |
| Energy | 116 kcal |
| Protein | 2.4 g |
| Total lipid (fat) | 3.2 g |
| Carbohydrate, by difference | 20.1 g |
| Fiber, total dietary | 2.1 g |
| Total Sugars | 1.1 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 67.0 mg |
| Potassium, K | 509 mg |
| Sodium, Na | 189 mg |
| Zinc, Zn | 0.34 mg |
| Copper, Cu | 0.11 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 9.1 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.05 mg |
| Niacin | 1.3 mg |
| Vitamin B-6 | 0.43 mg |
| Folate, total | 27.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 27.0 ug |
| Folate, DFE | 27.0 ug |
| Choline, total | 14.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 40.0 ug |
| Retinol | 36.0 ug |
| Carotene, beta | 35.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 28.0 ug |
| Vitamin E (alpha-tocopherol) | 0.90 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 6.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.64 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.35 g |
| SFA 18:0 | 0.25 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 1.1 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.13 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Snacks, potato chips, made from dried potatoes, reduced fat — USDA does not publish this profile for Potato.
| Tryptophan | 0.04 g |
| Threonine | 0.24 g |
| Isoleucine | 0.25 g |
| Leucine | 0.37 g |
| Lysine | 0.35 g |
| Methionine | 0.07 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.26 g |
| Tyrosine | 0.22 g |
| Valine | 0.33 g |
| Arginine | 0.27 g |
| Histidine | 0.13 g |
| Alanine | 0.20 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 0.94 g |
| Glycine | 0.19 g |
| Proline | 0.20 g |
| Serine | 0.23 g |
FAQ
Is it healthier to leave the skin on when boiling potatoes?
Yes, absolutely. The skin is rich in dietary fiber, which aids digestion and promotes fullness, and it also contains a significant amount of the potato's vitamins and minerals like potassium and vitamin C.
Why does my boiled potato sometimes turn out watery or grainy?
This is often due to the potato variety and cooking time. Waxy potatoes (like Red Bliss) hold their shape better, while starchy potatoes (like Russets) can become fluffy or grainy if overcooked. Boil just until tender when pierced with a fork.
How can I prevent boiled potatoes from raising my blood sugar too quickly?
Cooling the potato after boiling and eating it cold or reheated can increase resistant starch, which lowers the glycemic impact. Also, always eat it as part of a balanced meal with protein and/or healthy fats to slow sugar absorption.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.16 kcal/g · 8% calories from protein · 2.1 g fiber · 1.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.37 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.