Boiled Potato Calories, Nutrition, and Health Benefits

By Asfia Fatima, Chief Dietitian at Clearcals

Potatoes — lovingly called "aloo" in India — are one of the most versatile and consumed vegetables worldwide.

From crispy French fries to comforting aloo parathas, potatoes play a starring role in cuisines across the globe, especially in Indian kitchens.

Yet, despite their popularity, potatoes often get a bad reputation for being "fattening" or "unhealthy."

India is the world's second-largest producer of potatoes, and this humble tuber is a staple in countless regional dishes — aloo sabzi, aloo tikki, aloo gobhi, aloo matar, and so many more.

But how many calories are actually in a boiled potato? Are they really bad for weight loss? What nutrients do they provide?

In this comprehensive guide, we'll break down everything you need to know about boiled potato calories, nutrition facts, health benefits, and how to enjoy potatoes while maintaining your fitness goals.

Whether you're tracking calories with the Hint app or simply curious about this beloved vegetable, this guide has you covered.

TL;DR

• One small boiled potato piece (30g) contains 9.3 calories, making it an extremely low-calorie food option
• 100g of boiled potato has just 31 kcal — significantly lower than rice (130 kcal/100g) or roti (260 kcal/100g)
• Boiled potatoes are rich in potassium, vitamin C, and vitamin B6 — essential for heart health and metabolism
• Cooking method matters most: fried potatoes can have 10-17x more calories than boiled ones
• Boiled potatoes are NOT fattening — they're actually very filling and can support weight loss when prepared healthily

How Many Calories Are in a Boiled Potato?

The calorie content of boiled potatoes is surprisingly low, making them an excellent choice for weight management and healthy eating. Let's break down the calorie content across different serving sizes.

Note: These values are for boiled potatoes. Calorie content increases dramatically with oil-based cooking methods like frying or roasting.

As you can see, boiled potatoes are extremely low in calories — a 100g serving has just 31 calories! This makes them one of the most calorie-efficient carbohydrate sources available, perfect for those watching their weight.

Calories in Potatoes by Cooking Method

One of the most important factors affecting potato calories is the cooking method. While our focus is on boiled potatoes, let's compare how different preparation styles impact the calorie content.

Key Takeaway: Boiled potatoes are the absolute healthiest option at just 31 kcal per 100g. Deep-fried preparations like French fries and chips multiply the calorie content by 10-17 times!

If you're tracking your meals with the Hint app, you can easily log different potato preparations and see exactly how cooking methods impact your daily calorie intake.

Complete Nutrition Breakdown of Boiled Potatoes

Boiled potatoes are often dismissed as "just carbs," but they're actually packed with essential vitamins and minerals. Here's a detailed nutritional profile based on different serving sizes:

Per Small Piece (30g boiled potato):

Macronutrients:

• Calories: 9.3 kcal

• Carbohydrates: 2.0g

  • Dietary Fiber: 0.3g
  • Sugars: 0.1g

• Protein: 0.2g

• Fat: 0.0g

• Sodium: 28.6mg

Per 100g (boiled potato):

Macronutrients:

• Calories: 31 kcal

• Carbohydrates: 6.7g

  • Dietary Fiber: 1.0g
  • Sugars: 0.3g (estimated)

• Protein: 0.67g

• Fat: 0.0g

Vitamins:

• Vitamin C: ~13 mg (14% DV) — powerful antioxidant, supports immune function
• Vitamin B6 (Pyridoxine): 0.3 mg (17% DV) — essential for brain development and metabolism
• Folate (Vitamin B9): 10 mcg (3% DV)
• Thiamin (Vitamin B1): 0.1 mg (8% DV)
• Niacin (Vitamin B3): 1.4 mg (9% DV)

Minerals:

• Potassium: 379 mg (8% DV) — crucial for heart health and blood pressure regulation
• Magnesium: 22 mg (5% DV) — supports muscle and nerve function
• Phosphorus: 44 mg (4% DV) — important for bone health
• Iron: 0.3 mg (2% DV)

Other Notable Nutrients:

• Resistant Starch: Especially when cooled after cooking — acts like dietary fiber, supporting gut health
• Antioxidants: Carotenoids, flavonoids, and phenolic acids
• Zero fat: Making boiled potatoes ideal for low-fat diets

Boiled potatoes are particularly impressive sources of vitamin C, vitamin B6, and potassium. Despite being low in calories, they provide substantial nutritional benefits, making them a nutrient-dense food choice.

Health Benefits of Boiled Potatoes

Despite their reputation, boiled potatoes offer numerous science-backed health benefits when consumed as part of a balanced diet:

1. Extremely Low in Calories

At just 31 kcal per 100g, boiled potatoes are one of the lowest-calorie carbohydrate sources available. This makes them ideal for weight management and calorie-controlled diets.

2. Rich in Antioxidants

Potatoes contain various antioxidants, including flavonoids, carotenoids, and phenolic acids. These compounds help neutralize harmful free radicals in your body, potentially reducing the risk of chronic diseases like heart disease and cancer.

3. Support Heart Health

The high potassium content in potatoes helps regulate blood pressure by counteracting the effects of sodium. Studies show that adequate potassium intake is associated with reduced risk of cardiovascular disease and stroke.

4. Improve Digestive Health

When potatoes are cooked and then cooled, a portion of the starch transforms into resistant starch, which acts as a prebiotic. This feeds beneficial gut bacteria, improving digestive health and potentially enhancing insulin sensitivity.

5. Naturally Gluten-Free

For those with celiac disease or gluten sensitivity, potatoes are a safe, nutritious, and filling alternative to wheat-based foods.

6. Promote Satiety and Weight Management

Despite being carb-rich, boiled potatoes rank very high on the satiety index — meaning they keep you feeling full longer compared to many other foods. This can help with portion control and reducing overall calorie intake.

7. Support Brain Function

The vitamin B6 in potatoes plays a crucial role in brain development and the production of neurotransmitters like serotonin and dopamine, which regulate mood.

8. Fat-Free Carbohydrate Source

With zero fat content, boiled potatoes are perfect for low-fat diets and can be combined with protein sources for balanced meals.

Are Boiled Potatoes Good for Weight Loss?

This is perhaps the most controversial question surrounding potatoes. The answer? Absolutely yes — boiled potatoes are excellent for weight loss!

Debunking the Myth: Boiled Potatoes Are NOT Fattening

Boiled potatoes have been unfairly demonized in weight loss circles, often grouped with "bad carbs" to avoid. The truth is very different:

Why boiled potatoes support weight loss:

1. Extremely low calories: At 31 kcal per 100g, you can eat a substantial portion for very few calories
2. Highest satiety: Boiled potatoes rank #1 on the satiety index, reducing hunger and subsequent calorie intake more than any other food tested
3. Zero fat: No added fats means minimal calorie density
4. Nutrient-dense: Unlike refined carbs, boiled potatoes deliver essential vitamins and minerals
5. Resistant starch: Cooled boiled potatoes contain resistant starch, which may improve metabolism and fat burning
6. High volume, low calories: You can eat a filling meal without consuming many calories

Research Evidence: A study by Holt et al. (1995) tested the satiety index of 38 common foods. Boiled potatoes scored the highest (323), making them 3.2 times more filling than white bread and significantly more filling than many "diet" foods.

When potatoes HINDER weight loss:

1. Deep-fried preparations: French fries and chips are calorie bombs (312-536 kcal per 100g vs. 31 kcal for boiled)
2. Added fats: Loading potatoes with butter, cheese, cream, or oil dramatically increases calories
3. Large portion sizes without awareness: Even healthy foods need portion control

The Verdict:

Boiled potatoes are one of the BEST foods for weight loss. Their combination of low calories and high satiety is unmatched.

If you're following a calorie deficit diet or trying to lose weight, boiled potatoes should be your go-to carbohydrate source. The Hint app can help you track boiled potato servings accurately and ensure they fit within your daily calorie goals.

For more insights on managing calories for weight loss, check out our guide on how to count your calories.

Indian Potato Dishes: Calorie Comparison

In Indian cuisine, aloo (potato) is the star of countless beloved dishes. However, calorie content varies dramatically depending on preparation. Here's a comparison of popular Indian potato dishes:

As you can see, the calorie range is enormous — from just 31 calories for a 100g boiled potato to 500 calories for a serving of French fries. The key difference? Oil and cooking method.

For more detailed calorie information on specific dishes, check out our article on calories in aloo paratha.

You can also compare potatoes with other Indian staples like rice calories and roti calories to make informed meal choices.

How to Enjoy Boiled Potatoes for Maximum Health Benefits

Here are expert tips for incorporating boiled potatoes into your diet:

1. Keep the Skin On

Potato skin contains significant fiber, vitamins, and minerals. Always boil potatoes with skin on (after washing thoroughly) for maximum nutrition.

2. Cool Before Eating (For Resistant Starch)

Cooling boiled potatoes after cooking increases resistant starch content, which supports gut health and may improve insulin sensitivity. Cold potato salad (without mayo) is an excellent option!

3. Pair with Protein

Combine boiled potatoes with protein sources like dal, eggs, paneer, or chicken to create balanced meals that stabilize blood sugar.

4. Season Without Added Fats

Use herbs, spices, lemon juice, and yogurt for flavor instead of butter, oil, or cheese to keep calories minimal.

5. Use as a Rice/Roti Substitute

Replace rice or roti with boiled potatoes to drastically reduce meal calories. For example, swap rice (130 kcal/100g) with boiled potato (31 kcal/100g) for 75% calorie reduction!

6. Meal Prep Friendly

Boil a batch of potatoes at the start of the week and store them refrigerated. Use them for quick, healthy meals throughout the week.

How the Hint App Helps You Track Boiled Potato Calories

Whether you're enjoying a simple boiled potato or indulging in an aloo paratha, accurate calorie tracking is essential for reaching your health goals.

The Hint app is designed specifically for the Indian diet, making it easy to track potato-based dishes and thousands of other Indian foods:

Key Features:

1. Indian Food Database: Pre-loaded with calorie data for hundreds of Indian potato dishes — from aloo tikki to samosas
2. Portion Tracking: Log potatoes by size (small/medium/large) or weight (grams)
3. Cooking Method Options: Differentiate between boiled, baked, fried, and roasted preparations — critical for accurate tracking
4. Recipe Builder: Create custom potato recipes and save them for future logging
5. Macro Breakdown: See not just calories, but also carbs, protein, fat, and fiber for each potato dish
6. Dietitian Consultations: Get personalized advice from expert dietitians on incorporating boiled potatoes into your meal plan with Hint Premium
7. Progress Tracking: Monitor how potato consumption affects your weight loss or fitness goals over time
8. Instant Diet Plans: Get automated meal plans that include healthy potato preparations suited to your goals

With Hint, you don't have to guess whether that serving of aloo gobhi fits your calorie budget — you'll know exactly where you stand.

Final Thoughts

Boiled potatoes are nutritious, versatile, and delicious — and they absolutely deserve a place in a healthy, balanced diet.

At just 31 calories per 100g, they're one of the most weight-loss-friendly carbohydrate sources available.

The key is understanding that not all potato preparations are created equal. A simple boiled potato is a nutrient-dense, filling food that can support your health and weight management goals.

On the other hand, deep-fried potatoes loaded with oil and salt can quickly derail your calorie budget.

The beauty of potatoes lies in their versatility.

From a comforting bowl of aloo sabzi to perfectly boiled potatoes with herbs and spices, there are countless ways to enjoy this humble tuber while staying on track with your nutrition goals.

Remember: Food is not inherently good or bad — it's about how you prepare it and how it fits into your overall diet. Boiled potatoes, when prepared simply, are among the healthiest foods you can eat.

If you're serious about understanding your nutrition and making informed food choices, give the Hint app a try. It's like having a dietitian in your pocket, helping you navigate the complex world of calories and nutrition — one potato at a time!

Frequently Asked Questions (FAQs)

1. How many calories are in one boiled potato?

A medium boiled potato (100g) contains approximately 31 calories. A small piece (30g) has just 9.3 calories, and a large potato (150g) has 46.5 calories, making boiled potatoes an extremely low-calorie food option.

2. Are boiled potatoes good for weight loss?

Yes! Boiled potatoes are excellent for weight loss. They rank #1 on the satiety index (most filling food), contain just 31 kcal per 100g, have zero fat, and help reduce overall calorie intake by keeping you full longer. They're one of the best carbohydrate sources for weight management.

3. Which cooking method is healthiest for potatoes?

Boiling potatoes with the skin on is the healthiest preparation method. This preserves nutrients while adding minimal calories (31 kcal/100g). Steaming is similarly healthy. Avoid deep frying, which can multiply calorie content by 10-17 times.

4. Do boiled potatoes have more calories than rice or roti?

No! Boiled potatoes (31 kcal/100g) have significantly fewer calories than both cooked rice (130 kcal/100g) and roti (~260 kcal/100g). This makes boiled potatoes an excellent low-calorie carb option. Learn more about rice calories and roti calories.

5. Are potato skins nutritious?

Yes! Potato skins contain significant amounts of fiber, vitamins, and minerals. Always eat boiled potatoes with the skin (after washing thoroughly) to maximize nutritional benefits and fiber intake.

6. Can diabetics eat boiled potatoes?

Diabetics can eat boiled potatoes in moderation. To minimize blood sugar impact, pair them with protein (dal, eggs), healthy fats, or fiber-rich vegetables. Cooling boiled potatoes increases resistant starch, which may help with blood sugar management. Always consult with your healthcare provider for personalized advice.

7. How do I track calories for Indian potato dishes like aloo paratha?

Use the Hint app, which has an extensive database of Indian foods including various potato preparations. You can log dishes by name, portion size, or weight for accurate calorie tracking. Check our guide on aloo paratha calories for detailed information.

8. What is resistant starch in potatoes?

Resistant starch forms when potatoes are cooked and then cooled. It acts like dietary fiber, feeding beneficial gut bacteria and potentially improving insulin sensitivity and metabolism. Cold boiled potato salad is an excellent source of resistant starch.

9. How many boiled potatoes can I eat per day for weight loss?

Portion size depends on your total calorie goals. Since boiled potatoes are very low in calories (31 kcal/100g), you can enjoy 200-300g (62-93 kcal) as part of a balanced meal without compromising weight loss. Use the Hint app to track portions based on your personalized goals.

10. Are boiled potatoes better than sweet potatoes?

Both are nutritious, but boiled regular potatoes are lower in calories (31 kcal/100g vs. ~76 kcal/100g for boiled sweet potato). Regular potatoes have more potassium, while sweet potatoes have more vitamin A. Choose based on your nutritional needs and preferences — both can be part of a healthy diet.

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References

1. Holt, S.H. et al. (1995). "A satiety index of common foods." European Journal of Clinical Nutrition, 49(9), 675-690. PMID: 7498104
2. King, J.C. & Slavin, J.L. (2013). "White potatoes, human health, and dietary guidance." Advances in Nutrition, 4(3), 393S-401S. DOI: 10.3945/an.112.003525
3. McGill, C.R. et al. (2013). "The effect of resistant starch on glycemic control: A systematic review and meta-analysis." Journal of Functional Foods, 5(3), 883-890. DOI: 10.1016/j.jff.2013.01.032
4. Patel, B. et al. (2017). "Potato: A Review on Nutritional Aspects, Pharmacological Properties and Traditional Uses." International Journal of Current Microbiology and Applied Sciences, 6(12), 2614-2625. DOI: 10.20546/ijcmas.2017.612.302
5. Clearcals Recipe Database. Boiled Potato Nutrition Facts. https://clearcals.com/recipes/boiled-potato/

About the Author

Asfia Fatima is the Chief Dietitian at Clearcals, with a Master's Degree in Dietetics and Clinical Nutrition and over a decade of experience in clinical nutrition and lifestyle management.

She specializes in evidence-based diet planning for weight loss, diabetes, and metabolic health.

At Clearcals, she leads the nutrition strategy behind the Hint app, helping users achieve their goals with science-backed guidance.

🔗 Connect with Asfia on LinkedIn