Boiled potato calories come to 144 for one medium potato (167 g) and 86 per 100 g, peeled and cooked without salt. Nearly all of that energy is carbohydrate: 91% of calories come from carbs, 8% from protein and just 1% from fat. Size swings the total more than anything else, since a large potato reaches 258.
144kcal
1 medium potato · 167 g, boiled, peeled, unsalted
8%protein
2.9 gProtein
33 gCarbs
0.2 gFat
How to burn off 144 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Boiled, peeled, unsalted · per 167 g
Calories
144 kcal
Protein
2.9 g
Carbohydrate
33 g
Fat
0.2 g
Saturated fat
0 g
Cholesterol
0 mg
Sodium
8 mg
Potassium
548 mg
Iron
0.5 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Boiled potato: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 medium (167 g)
144
2.9 g
33.4 g
0.2 g
8 mg
7%
1 large (300 g)
258
5.1 g
60 g
0.3 g
15 mg
13%
Half cup (78 g)
67
1.3 g
15.6 g
0.1 g
4 mg
3%
100 g
86
1.7 g
20 g
0.1 g
5 mg
4%
3 × 1 medium (167 g)
431
8.6 g
25 mg
5 × 1 medium (167 g)
718
14.3 g
42 mg
One medium potato is 144 calories, a large one 258
The USDA row behind this page is plain: potatoes boiled without skin and without salt. A half cup of diced potato (78 g) comes to 67 calories, a medium potato (167 g) to 144, and a large one (300 g) to 258. That large potato covers 13% of the daily calorie value, while the medium covers 7%.
Most people do not stop at one. Two medium potatoes (334 g) add up to 287 calories, three (501 g) to 431, and five (835 g), a family-sized pot, to 718. The gap between a half cup and a large potato is bigger than the gap between any two potato varieties, so the serving you plate decides the number far more than the potato you buy.
If you are tracking, weigh once and learn what your usual portion looks like. A kitchen scale turns a guess into a firm 86 calories per 100 g. When a scale is not handy, BodyPal can log the potato from a photo.
Carbs supply 91% of the calories
Per 100 g, a boiled potato carries 20 g of carbohydrate, 1.7 g of protein and 0.1 g of fat. That works out to 91% of calories from carbs, 8% from protein and 1% from fat. It is a starch food, not a protein source, and it should be counted that way.
A medium potato gives 33.4 g of carbs and 2.9 g of protein, which is 6% of the protein daily value. A large one reaches 60 g of carbs and 5.1 g of protein. Sugars stay low: 0.9 g per 100 g and 1.5 g in a medium potato, so most of the carbohydrate is not sugar.
Fat is close to nothing at 0.2 g per medium potato, and saturated fat is 0. That changes the moment butter, sour cream or oil go into the pan. The plain boiled potato is lean; the extras are what make it rich.
Unsalted, it carries almost no sodium
Cooked without salt, a boiled potato has 5 mg of sodium per 100 g and 8 mg in a medium potato, which rounds to 0% of the daily value. Even five medium potatoes total only 42 mg. Any real sodium comes from the cooking water or the salt shaker, so if you watch sodium, season at the table where you can see how much goes on.
Fiber is modest but real: 1.8 g per 100 g, 3 g in a medium potato and 5.4 g in a large one, against a daily value of 28 g. These figures are for peeled flesh, so this is the fiber you get without the skin.
Potassium is the standout mineral at 328 mg per 100 g. Cholesterol is 0 and saturated fat is 0, so the plain potato adds nothing on those rows of the label.
Pair it with protein to round out the plate
Because a medium potato brings only 2.9 g of protein, it works best as the starch beside something richer in protein, such as fish, chicken, eggs or beans. On its own it is a carb side, and a sizable one for 144 calories.
Toppings are where the total quietly climbs. The potato itself is close to fat-free, so a pat of butter, a spoon of sour cream or a drizzle of oil can add more than you expect. If you are counting, log the toppings as separate items instead of folding them into the potato.
Boiled potatoes also keep well in the fridge for potato salad. In that case the dressing adds its own calories on top of the 86 per 100 g, and it is usually the part worth measuring.
How does boiled potato compare?
Here is how boiled potato stacks up against Idaho potatoes, gold potato and fried potatoes, per 100 g and per usual serving.
Verdict: For the fewest calories, boiled or Idaho potatoes win at 86 and 79 per 100 g, with gold potato close behind at 92. Fried potatoes are the outlier at 242 per 100 g and 315 per cup, about 2.8 times a boiled potato, so if you are cutting calories, skip the frying, not the potato.
Boiled potato FAQs
How many calories are in one boiled potato?
A medium boiled potato (167 g) has 144 calories. A large one (300 g) has 258 calories and half a cup of pieces has 67.
Are boiled potatoes low in calories?
Boiled potatoes are 86 calories per 100 g with 0.1 g of fat, so a medium potato comes to 144 calories and 0.2 g of fat.
Boiled potatoes vs Idaho potatoes: which has fewer calories?
Boiled potatoes are 86 calories per 100 g and Idaho potatoes are 79 per 100 g, a difference of 7 calories in the same weight.
How many carbs are in a boiled potato?
A medium boiled potato has 33.4 g of carbs, of which 1.5 g is sugar, plus 3.0 g of fiber and 2.9 g of protein. Per 100 g that is 20.0 g of carbs.
How many calories are in 100 g of boiled potato?
100 g of boiled potato has 86 calories, with 20 g of carbs, 1.7 g of protein and 0.1 g of fat. That figure is for peeled potato cooked without salt and equals 4% of the daily calorie value.
How many calories are in 300 g of boiled potato?
300 g of boiled potato, about one large potato, has 258 calories. It also brings 60 g of carbs, 5.1 g of protein and 5.4 g of fiber, and covers 13% of the daily calorie value.
How many calories are in boiled aloo?
Boiled aloo is simply boiled potato, so it has 86 calories per 100 g and 144 in a medium potato (167 g). Those numbers assume no salt, oil or ghee; tempering, masala or butter add calories on top.
How many calories are in several boiled potatoes?
Two medium boiled potatoes (334 g) have 287 calories, three (501 g) have 431 and five (835 g) have 718. Sodium stays low throughout, at 42 mg even for five unsalted potatoes.
Does cooked potato have the same calories per 100 g as boiled?
Boiled potato has 86 calories per 100 g, but cooked does not always mean boiled. Fried potatoes reach 242 per 100 g, so the cooking method changes the number far more than the potato does.
