Boiled potato: vitamins, minerals, % daily value
USDA FoodData Central data, retrieved October 2026 · state: cooked
Boiled potato: 87 kcal, 1.9 g protein, 0.1 g fat and 20.1 g carbohydrate per 100 g. A typical portion is 1 medium potato (150 g): about 131 kcal. Below you will find a table with the share of the daily reference, a comparison with five similar foods and where the numbers come from.
- High in vitamin B6 · 23%
- High in copper · 21%
- Good source of vitamin C · 16%
- Good source of potassium · 13%
- Good source of vitamin B3 (niacin) · 10%
- Low in fat
| Nutrition | per 100 g | % daily value | portion (150 g) | % daily value |
|---|---|---|---|---|
| Calories | 87 kcal | 4% | 131 kcal | 7% |
| Protein | 1.87 g | 4% | 2.81 g | 6% |
| Fat | 0.1 g | — | 0.15 g | — |
| Carbohydrate | 20.1 g | — | 30.2 g | — |
| Fibre | 1.8 g | 6% | 2.7 g | 9% |
| Sugar(limit) | 0.91 g | 1% | 1.37 g | 2% |
| Saturated fat(limit) | 0.03 g | 0% | 0.04 g | 0% |
| Sodium(limit) | 4 mg | 0% | 6 mg | 0% |
| Vitamin B6 | 0.3 mg | 23% | 0.45 mg | 35% |
| Copper | 0.19 mg | 21% | 0.28 mg | 31% |
| Vitamin C | 13 mg | 16% | 19.5 mg | 24% |
| Potassium | 379 mg | 13% | 569 mg | 19% |
| Vitamin B3 (niacin) | 1.44 mg | 10% | 2.16 mg | 14% |
| Vitamin B1 (thiamine) | 0.11 mg | 9% | 0.16 mg | 14% |
| Manganese | 0.14 mg | 7% | 0.21 mg | 10% |
| Magnesium | 22 mg | 6% | 33 mg | 9% |
| Phosphorus | 44 mg | 6% | 66 mg | 9% |
Typical portion: 1 medium potato, 150 g, about 131 kcal. % daily value is for a reference adult (average of men and women); "limit" marks a daily limit, not a target. "High" starts at 20% per 100 g.
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Calories from a photoThese are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
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Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Also searched as: boiled potatoes, cooked potato.
About this food: Boiled potato
This entry is potato boiled in its skin and weighed as flesh, without salt, so 87 kcal per 100 g describes the cooked potato you actually eat. Potatoes peeled before boiling come out very close per gram, so the same figure works for them. Fried, baked or roasted potato is a different entry, so match the state to what is on your plate. One medium potato of 150 g comes to 131 kcal.
In Ukrainian kitchens the usual logging mistake is the topping. Plain potato is light on fat at 0.1 g per 100 g, but a knob of butter, a spoon of sour cream or the oil from frying leftovers adds far more energy than the potato itself. Mashed potato made with milk and butter is a separate recipe and should be logged as one.
Peeled and cut potatoes take roughly 15 to 20 minutes from boiling, whole medium ones closer to 25 or 30. Start them in cold water so they cook evenly. Potatoes boiled in their jackets peel easily once they cool a little, and the skin you pull off is not part of this entry.
Weigh after cooking and peeling if you can. If you weigh raw tubers instead, remember that the peel and any eyes you cut out are not eaten. Cooked potatoes keep in the fridge for a few days and go into vinehret and olivier, where the dressing matters more for the total than the potato does.
What it is high and low in
Boiled potato is high in vitamin B6 (23%) and copper (21%) per 100 g (share of the daily reference in brackets). It is a good source of vitamin C (16%), potassium (13%) and vitamin B3 (niacin) (10%).
It is low in fat (up to 3 g per 100 g). The rule is the same for every food: "high" means at least 20% of the daily reference in 100 g, "good source" means 10-19%. For protein it takes at least 8 g per 100 g and a fifth of the calories from protein.
How it compares with similar foods
We compared boiled potato with the five foods in our table that are closest in composition (Baked sweet potato, Boiled sweet corn, Boiled beetroot, Raw beetroot and Onion), per 100 g.
Rank among the six: Protein (1 = most): 3rd of 6; Calories (1 = fewest): 4th of 6; Fibre (1 = most): 5th of 6; Carbohydrate (1 = fewest): 4th of 6. The order is computed from the USDA values, so it moves if the table changes.
| Food | kcal | protein | fat | carbs | fibre |
|---|---|---|---|---|---|
| Boiled potato | 87 | 1.9 | 0.1 | 20.1 | 1.8 |
| Baked sweet potato | 90 | 2 | 0.2 | 20.7 | 3.3 |
| Boiled sweet corn | 96 | 3.4 | 1.5 | 21 | 2.4 |
| Boiled beetroot | 44 | 1.7 | 0.2 | 10 | 2 |
| Raw beetroot | 43 | 1.6 | 0.2 | 9.6 | 2.8 |
| Onion | 40 | 1.1 | 0.1 | 9.3 | 1.7 |
All values per 100 g.
Raw, cooked or dry: different numbers
The same food in another state has different numbers, mostly because of water or frying oil. Boiled potato: 87 kcal and 1.9 g protein per 100 g; Raw potato: 77 kcal and 2.1 g protein per 100 g; Baked potato: 93 kcal and 2.5 g protein per 100 g; Oven-baked french fries: 158 kcal and 2.8 g protein per 100 g. Weigh and log the food in the same state as the figure you pick.
Where the numbers come from
The values on this page come from USDA FoodData Central, SR Legacy (entry 170438: "Potatoes, boiled, cooked in skin, flesh, without salt"). It is the US government's reference database and its data is public domain (CC0). We retrieved it on October 4, 2026 and show it per 100 g of the food in the stated state (cooked). When USDA reports no value for a vitamin or mineral we write "no data", never zero.
The daily value column compares each amount with a reference adult: the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), a 2,000 kcal day and 50 g of protein. Sodium (2300 mg), sugar (90 g of total sugars, the EU reference intake) and saturated fat (22 g, under 10% of calories) are limits, not targets. These are general guides for healthy adults, not medical advice.
The portion weight is a typical size, not a USDA value, so weigh your own portion.
Calorie and nutrient questions
How many calories are in 100 g of boiled potato?
87 kcal per 100 g, with 1.9 g protein, 0.1 g fat and 20.1 g carbohydrate. A typical portion (1 medium potato, 150 g) has about 131 kcal.
How much protein is in boiled potato?
100 g has 1.9 g of protein, which is 4% of a 50 g daily reference, and a typical portion (150 g) has 2.8 g. Protein supplies 8% of its calories.
Which vitamins and minerals does boiled potato contain?
The most per 100 g, as a share of the daily reference: vitamin B6 0.3 mg (23%); copper 0.19 mg (21%); vitamin C 13 mg (16%); potassium 379 mg (13%). Every other tracked vitamin or mineral is under 10% or has no USDA value.