Potato Nutritional Value: How Many Calories in Potatoes?

by Abbas Jahangir · August 25, 2021

If we were to land on a deserted island as a nation, one of the three vegetables we would take with us would be potatoes, that’s for sure. Potatoes, which have been grown and consumed in these lands for many years, from their juicy dishes to their fried, boiled to mashed potatoes, are frequently included in our recipes, as it is an easily accessible and economical food source. The potato, which was first grown in the Americas and was not very popular when it was discovered, has become the indispensable food of various kings and rulers over time.

Potato, which has been included in healthy eating routines as well as being able to adapt to the culinary culture of every country since its discovery until today, is a good source of fiber when cooked correctly and is a food that can keep you full for a long time for those who are in the process of losing weight.

Well, what do we know about the calorie values of potatoes that we use in many dishes in our kitchen?

In this article, we will be examining different topics such as how many calories in potatoes, how many calories in boiled potatoes, how many calories in fried potatoes, how many calories in potato salad. Potato calorie values are coming with all the details for the enthusiasts!

How Many Calories in Potatoes?

Potato, which belongs to the nightshade family, is a root vegetable. It contains a high percentage of starch; For this reason, excessive consumption during the day is not recommended in diet menus. With its dense starchy structure, it will be more appropriate to consume it after it is rested a little, not as soon as it is cooked. If you want to add potatoes to your diet menu during the weight control process, you can make some adjustments to the way you cook. Boiled or baked potatoes without added oil and salt will be a very healthy choice instead of high-fat versions such as deep-fried.

Noting that the calorie values of potatoes change according to the way they are cooked, the calorie values of raw potatoes are as follows:

1 small (170 g) potato 131 kcal
1 medium size (213 g) potato 164 kcal
1 serving (200 g) of potatoes 164 kcal
100 grams of potatoes 77 kcal

Potato Nutritional Value

When the nutritional value of 1 medium size (210 gr) potato is examined;

Carbs: 37.25 g
Protein: 4.37 g
Fat: 0.19 g
Fiber: 4.47 g
Sodium: 12.78 mg
Potassium: 905.25 mg
Calcium: Contains 25.56 mg.
Raw potatoes do not contain cholesterol.

How Many Calories in French Fries?

As you can imagine, french fries, which are high in calories, are not included in diet menus because they contain a high amount of fat. There is nothing to say in favor of its taste, but those who are in the process of weight control should be cautious about french fries. It would take a full two hours of walking just to thaw a medium portion of french fries. Imagine eating the whole fast food menu 😉

1 medium portion (80 g) of French fries 33.15 g carbohydrates, 11.78 g fat, 2.74 g protein, 3.04 g fiber, 168 mg sodium, 463.2 mg potassium, 14.4 mg calcium, 8 iu vitamin A, 6.4 mg vitamin C and 0.65 iron includes.

Let’s get to the bitter facts… The calorie values of french fries are as follows according to their portions and weights:

1 small package (25 g) french fries 78 kcal
1 medium portion (80 g) French fries 260 kcal
1 medium package (70 g) french fries 218 kcal
1 large package (125 g) French fries 390 kcal
100 grams of french fries 312 kcal

How Many Calories in Boiled Potatoes?

Potatoes contain a high amount of fiber, so even if you eat very little, they give you a feeling of fullness. However, after eating potatoes, you do not feel the need for sweets. Since it also accelerates bowel movements, you can also choose it to relieve constipation and bloating problems, in this context, you will be free of waste and toxins accumulated in the body. Foods that leave the stomach early and have a high glycemic index cause sudden changes in blood sugar. Potatoes -especially boiled- leave the stomach late and raise blood sugar slowly. Thus, it provides a long-lasting feeling of satiety.

1 medium portion (200 g) of boiled potato contains 43.1 g carbohydrates, 3.92 g protein, 0.2 g fat, 3 g fiber, 10 mg sodium, 782 mg potassium, 10 mg calcium, 25.6 mg vitamin C, 0.7 iron.

One of the healthiest ways to consume potatoes in the diet is boiling. Since the vitamin and fiber values accumulate in the layer close to the peel, you can boil the potato and eat it without peeling it. Boiled potato calorie values are as follows:

1 small portion (100 g) of boiled potatoes 93 kcal
1 medium portion (200 g) boiled potatoes 186 kcal
1 large serving (300 g) of boiled potatoes 279 kcal

How many calories in 1 boiled potato? 1 boiled potato (100 g) 93 kcal.

How Many Calories in Potato Salad?

Potato salad, which can be prepared in a jiffy, is an indispensable part of the day tables alongside cakes and pastries. If you find yourself wondering how many calories in potato salad while eating a potato salad with greens, onions and plenty of spices, here are the answers.

1 medium serving (187 g) of potato salad 132 kcal
1 tablespoon (15 g) of potato salad 11 kcal
1 plate -full- (300 g) potato salad 212 kcal
100 grams of potato salad 71 kcal

How Many Calories in Baked Potato?

Baked potato, which is one of the healthiest consumption forms of potatoes, can be preferred in diet menus with its low calorie value. Baked potatoes prepared with very little oil in main meals go very well with a seasonal green salad. You should be careful not to consume pasta, rice or bread with baked potatoes, as they have a high carbohydrate content.

1 medium portion (275 g) baked potato, 40.24 g carbohydrates, 5.56 g protein, 5.75 g fat, 6.28 g fiber, 333.11 mg sodium, 1112.9 g potassium, 23.26 mg calcium, 23.36 iu vitamin A, 46.02 mg vitamin C, 1.22 ratio It has a very high nutritional value with its iron content.

Baked potato calorie values are as follows according to their portions and weights:

1 medium portion (275 g) baked potato 240 kcal
1 small (100 g) baked potato 87 kcal
1 medium (150 g) baked potato 131 kcal
1 large (200 g) baked potato 175 kcal
1 medium slice (20 g) baked potato 17 kcal

How Many Calories in Mashed Potatoes?

The starch ratio of mashed potatoes, which can cause weight gain if consumed excessively, is high. Mashed potatoes, which go well with meat dishes, can be preferred in diet menus in moderation and in small amounts, as long as it does not contain oil and salt.

1 medium portion (260 g) mashed potatoes 39.11 g carbohydrates, 9.34 g protein, 32.41 g fat, 3.54 g fiber, 38.06 mg cholesterol, 845.7 mg sodium, 1019.61 mg potassium, 203.2 mg calcium, 119.71 iu vitamin A, 16.03 mg vitamin C It contains 1.61 percent iron.

The calorie values of mashed potatoes are as follows, according to the portion and weight ratio:

1 medium portion (260 g) mashed potatoes 491 kcal
1 tablespoon (15 g) of mashed potatoes 28 kcal
100 grams of mashed potatoes 189 kcal

How Many Calories in Potato Meal?

Juicy potato dish is one of the dishes that are cooked in most cuisines and that can appeal to tastes of all ages. For those wondering how many calories are the potato dish, which can be prepared with or without meat or with vegetables such as zucchini, eggplant, and carrots, the details are as follows:

Meatless potato meal 444 kcal per 1 medium serving (230 g)
Potato meal with meat 288 kcal per 1 medium serving (180 g)

How Many Calories in Sweet Potato?

Sweet potatoes with a low glycemic index and rich in antioxidants are among the foods suitable for consumption in the diet. The calories of sweet potatoes, which have different calorie levels with different cooking methods, are as follows:

One medium (130 gr.) sweet potato: 112 kcal

How Many Calories in Potato Pastry?

Crispy potato pastry is one of the most popular delicacies at tea times, evening feasts or breakfasts. How many calories are in potato fritters prepared with boiled potato stuffing, for those who are wondering, the calorie values of potato fritters are as follows:

1 medium portion (200 g) potato pie 544 kcal
1 thin slice (50 g) potato pie 136 kcal
1 medium slice (100 g) potato pie 272 kcal
1 thick slice (150 g) potato pie 408 kcal

Does Potatoes Make You Gain Weight? Can it be eaten on a diet?

Whether the potato gains weight or not depends entirely on how you cook it.
Boiled, baked or roasted potatoes without oil and salt can be included in diet menus, as well as french fries or mashed potatoes, which should be approached cautiously.
Potatoes, which have the ability to keep you full for a long time with their high fiber content during the weight control process, will be very useful in terms of balanced and correct nutrition during the day if cooked in healthy sizes.
Consuming the potato with its skin is an effective method for directly gaining the accumulated vitamins and minerals in the skin.
You can boil, bake or roast the peeled potatoes that you have thoroughly washed and purified from the outer layer and consumed.
Since the starch content is high, you should stop consuming rice, pasta or especially bread with potatoes. Because one serving of potatoes will replace bread.

3-Day Boiled Potato Diet List

The 3-day list for the potato diet for those who are in the weight control process is as follows:

1 day:

Morning: 1 boiled potato, 4 tablespoons of low-fat yogurt
Lunch: 1 boiled potato, 4 tablespoons of low-fat yogurt
Dinner: 8 tablespoons of low-fat yogurt

2 days:

Morning: 4 tablespoons of low-fat yogurt
Lunch: 1 boiled potato, 3 tablespoons of low-fat yogurt
Dinner: 1 boiled potato, 8 tablespoons of low-fat yogurt

3 days:

Morning: 4 tablespoons of low-fat yogurt
Lunch: 1 boiled potato, 3 tablespoons of low-fat yogurt
Evening: 4 tablespoons of low-fat yogurt

It will be the healthiest choice if you do not follow the diet list without the control of a nutritionist and doctor. We recommend that you do not follow this diet for more than 3 days, as the 3-day shock diet list contains limited food sources.