Potato, boiled, from fresh, peel not eaten, no added fat
Common food
Photo: Wikipedia
A simple, humble staple, the boiled potato offers a fluffy, starchy interior and a mild, earthy flavor that serves as a blank canvas for countless seasonings. Nutritionally, it's a surprisingly good source of vitamin C and potassium, providing a quick, low-fat energy boost. Its soft texture makes it incredibly versatile, from mashing to roasting, though it's best enjoyed as part of a balanced meal.
Calorie split: 8% protein · 91% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love boiled potatoes for their comforting, neutral flavor and satisfying, fluffy texture that pairs perfectly with almost any sauce, herb, or protein. Their cultural ubiquity and ease of preparation make them a beloved, nostalgic staple in kitchens worldwide, from Irish colcannon to Indian aloo gobi.
⚠️ Watch-outs & how to enjoy it better
Boiled potatoes have a high glycemic index, which can cause rapid blood sugar spikes, especially when eaten alone. To counteract this, pair them with a source of protein (like beans or chicken) or healthy fat (like olive oil or avocado) and fiber-rich vegetables to slow digestion. Also, be mindful of added salt during boiling.
Key benefits
- Rich in potassium, which supports heart and muscle function
- Good source of vitamin C, an antioxidant that aids immunity
- Provides resistant starch when cooled, which can benefit gut health
- Naturally gluten-free and low in fat
- Offers a satisfying, filling source of complex carbohydrates
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The potato was first domesticated in the Andes around 8000 BCE, and for centuries, Europeans believed it caused leprosy until Antoine-Augustin Parmentier promoted it in 18th-century France by hosting lavish dinners where he served it as the main course.
Full nutrition (USDA data · scales with serving)
| Water | 75.1 g |
| Energy | 93.0 kcal |
| Protein | 1.9 g |
| Total lipid (fat) | 0.10 g |
| Carbohydrate, by difference | 21.5 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 1.7 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 0.35 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 50.0 mg |
| Potassium, K | 389 mg |
| Sodium, Na | 159 mg |
| Zinc, Zn | 0.29 mg |
| Copper, Cu | 0.21 mg |
| Selenium, Se | 0.30 ug |
| Vitamin C, total ascorbic acid | 12.7 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.02 mg |
| Niacin | 1.4 mg |
| Vitamin B-6 | 0.30 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 14.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.04 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.30 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 | 0.00 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 | 0.04 g |
| PUFA 18:2 | 0.03 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
Are boiled potatoes healthier than baked ones?
Boiling potatoes without adding fat keeps them lower in calories than baking with oil. However, boiling can leach some water-soluble vitamins like vitamin C and potassium into the cooking water. For maximum nutrient retention, use minimal water and don't overcook.
How can I make boiled potatoes more flavorful?
Add aromatics like garlic, bay leaves, or fresh herbs (thyme, rosemary) to the boiling water. Once cooked, toss them with a small amount of olive oil, lemon juice, or a sprinkle of sea salt and pepper. For a richer flavor, try mashing with a knob of butter or a splash of milk.
What's the best way to store boiled potatoes?
Allow them to cool completely, then store in an airtight container in the refrigerator for up to 3-4 days. Avoid leaving them at room temperature for more than 2 hours to prevent bacterial growth. Reheat gently in a pan or microwave to preserve texture.
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 · 8% calories from protein · 1.5 g fiber · 1.7 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: 0.41 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.