Potato, boiled, from fresh, peel eaten, no added fat
Common food
Photo: Wikipedia
A simple, humble staple, the boiled potato is a soft, starchy canvas with a mild, earthy flavor and a fluffy, comforting texture when cooked fresh with its skin on. Nutritionally, it's a powerhouse of complex carbohydrates for energy, while its surprisingly low fat content makes it a lean choice. The skin itself adds a satisfying textural contrast and a notable boost of dietary fiber.
Calorie split: 10% protein · 88% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility and comforting, mild flavor that acts as a perfect base for countless seasonings and sauces. Its cultural significance as a foundational food across the globe, from Irish colcannon to Indian aloo gobi, cements its place in our hearts and kitchens.
⚠️ Watch-outs & how to enjoy it better
Its high glycemic index can cause a rapid rise in blood sugar, which is a concern for those managing diabetes. To counteract this, pair it with protein (like beans or eggs) and healthy fats (like avocado or olive oil) to slow digestion and stabilize blood sugar levels. Also, be mindful of added salt during boiling.
Key benefits
- Excellent source of complex carbohydrates for sustained energy.
- Naturally very low in fat (0.13g per 100g).
- Provides dietary fiber (2.2g per 100g), especially with the skin eaten.
- Rich in potassium, an essential mineral for muscle and nerve function.
- A good source of vitamin C and vitamin B6.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The potato was once feared in Europe as a cause of leprosy and was banned in some regions before being promoted by figures like Antoine-Augustin Parmentier in France.
Full nutrition (USDA data · scales with serving)
| Water | 74.6 g |
| Energy | 93.0 kcal |
| Protein | 2.5 g |
| Total lipid (fat) | 0.13 g |
| Carbohydrate, by difference | 21.1 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 1.2 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 70.0 mg |
| Potassium, K | 533 mg |
| Sodium, Na | 164 mg |
| Zinc, Zn | 0.36 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 9.6 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.05 mg |
| Niacin | 1.4 mg |
| Vitamin B-6 | 0.31 mg |
| Folate, total | 28.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 28.0 ug |
| Folate, DFE | 28.0 ug |
| Choline, total | 14.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 6.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 30.0 ug |
| Vitamin E (alpha-tocopherol) | 0.04 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 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 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.02 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.06 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:3 | 0.01 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 eat the potato with or without the skin?
Eating the skin is significantly healthier, as it contains a large portion of the potato's fiber, potassium, and other nutrients. The skin adds about 1-2g of fiber per medium potato.
How does boiling affect the potato's nutritional value compared to other methods?
Boiling can cause some water-soluble vitamins (like vitamin C and B vitamins) to leach into the cooking water. To minimize nutrient loss, cook the potato whole or in large chunks, and consider using the cooking water in soups or sauces.
Can boiled potatoes be part of a weight-loss diet?
Yes, boiled potatoes are low in calories and fat, and the fiber from the skin can help you feel full. However, portion control and preparation are key—avoid adding large amounts of butter, cream, or cheese.
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 0.93 kcal/g · 11% calories from protein · 2.2 g fiber · 1.2 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: 0.31 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.