Vegetables and starchy roots
Boiled potato
Boiled potatoes are 77% water, so 100 g (3.5 oz) brings only 87 kcal and 1.8 g of fiber.
Estimated satietyHow it is calculated
Estimated satiety: 4 out of 5
| Starting point | +1 |
|---|---|
| Low energy density | +1 |
| Moderate fiber per calorie | +1 |
| High water content | +1 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): 323 (white bread = 100).
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 6 primary and 1 supporting
- Data
- USDA FDC 170438
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 131 kcal per serving
- 87 kcal per 100 g (3.5 oz)
- Protein
- 2.8 g per serving
- 1.9 g per 100 g (3.5 oz)
- Carbohydrates
- 30.2 g per serving
- 20.1 g per 100 g (3.5 oz)
- of which sugars
- 1.4 g per serving
- 0.9 g per 100 g (3.5 oz)
- Fiber
- 2.7 g per serving
- 1.8 g per 100 g (3.5 oz)
- Fat
- 0.2 g per serving
- 0.1 g per 100 g (3.5 oz)
- of which saturated
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- Water
- 115.5 g per serving
- 77 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Potatoes, boiled, cooked in skin, flesh, without salt (FDC ID 170438), accessed September 23, 2026.
A typical 150 g (5.5 oz) serving provides about 131 kcal, 2.8 g of protein, and 2.7 g of fiber.
What it is and how to eat it
Spain says patata and the Canary Islands, parts of Andalusia and all of Latin America say papa; the potato is a tuber native to the Andes, where thousands of native varieties are grown, such as Colombia's papa criolla or Peru's yellow potatoes. Floury varieties break down and suit mashed potatoes, while waxy ones hold their shape and are better boiled whole or in salads. This page covers potato boiled in its skin and eaten without it, with no salt, with 87 kcal and 1.8 g of fiber per 100 g according to USDA.
A 150 g (5.3 oz) serving provides 131 kcal but only 2.8 g of protein, so it goes alongside the protein part of the plate, as in the chicken stew with potato and vegetables or the fresh cod with tomato sauce and potato. Boiled or mashed, it is soft and easy to swallow, and the 2025 nutrition advisory on GLP-1 therapy suggests eating protein first and avoiding fatty foods in the first few days of treatment. Frying cancels that advantage: USDA french fries have 312 kcal and 14.7 g of fat per 100 g, versus 87 kcal and 0.1 g for boiled potato.
What the evidence says
In the Holt satiety index (1995), boiled potatoes scored 323, the highest of the 38 foods tested and more than three times the white bread reference (100); the index compares 240 kcal servings, which with the values on this page would be about 276 g of potato. According to a 2013 review in Advances in Nutrition, part of the starch in potatoes becomes resistant, meaning it is no longer digested in the small intestine, when they cool after cooking. In a trial with 13 healthy adults, keeping boiled potatoes cold for 24 hours raised resistant starch from 3.3% to 5.2% of the starch, and serving them cold with a vinaigrette lowered their glycemic index by 43% (European Journal of Clinical Nutrition, 2005). The EU only allows the claim that replacing digestible starches with resistant starch reduces the rise in blood glucose after a meal for foods in which resistant starch makes up at least 14% of total starch, which a cold potato does not reach (Regulation (EU) No 432/2012).
Recipes with this food
Baked salmon with broccoli and potato30.6 g protein per serving
Baked sea bass with Brussels sprouts and potatoes32.8 g protein per serving
Fresh cod with tomato sauce and potato30.7 g protein per serving
Chicken stew with potato and vegetables23.9 g protein per serving
Lean beef picadillo with vegetables31.9 g protein per serving
Lentil and vegetable soup14 g protein per serving
Satiety
The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.
This food was measured in people: in the satiety index by Holt and colleagues (1995), which compared 240 kcal servings of 38 foods over two hours, it scored 323 versus 100 for white bread. In other words, it was more filling than the same calories of white bread. Source: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.
What to keep in mind on a GLP-1 medication
Frequently asked questions about boiled potatoes
How many grams of protein are in a medium potato?
A medium potato, our reference serving of 150 g (5.5 oz), has about 2.8 g of protein. 100 g (3.5 oz) of boiled potatoes has 1.9 g of protein. That is 2.1 g of protein per 100 kcal.
How many kcal are in a medium potato?
A medium potato, our reference serving of 150 g (5.5 oz), has about 131 kcal. 100 g (3.5 oz) of boiled potatoes has 87 kcal. That is a low energy density.
How much fiber is in a medium potato?
A medium potato, our reference serving of 150 g (5.5 oz), has about 2.7 g of fiber. 100 g (3.5 oz) of boiled potatoes has 1.8 g of fiber.
Do boiled potatoes keep you full?
Yes, fairly filling for the calories they provide: our estimated satiety score is 4 out of 5. It is based on: low energy density; moderate fiber per calorie; high water content. They were also measured in people: in the Holt satiety index (1995), with 240 kcal servings, they scored 323 versus 100 for white bread.
What should I know about boiled potatoes if I take Ozempic, Wegovy, Mounjaro, or Zepbound and feel nauseous?
Based on our tags, this is what matters about boiled potatoes on a GLP-1 medication. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. These are general guidelines, not medical advice: everyone tolerates foods differently.
What is a typical serving of boiled potatoes?
We use 150 g (5.5 oz) as a typical serving, roughly a medium potato. That amount provides about 131 kcal, 2.8 g of protein, and 2.7 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.
Compare with…
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Potatoes, boiled, cooked in skin, flesh, without salt (FDC ID 170438).accessed .
- Clinical trialEuropean Journal of Clinical Nutrition.Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fast foods, potato, french fried in vegetable oil (FDC ID 170698).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- Other sourceAdvances in Nutrition.Birt DF, et al. Resistant starch: promise for improving human health. Adv Nutr. 2013;4(6):587-601. doi:10.3945/an.113.004325.accessed .
- Clinical trialEuropean Journal of Clinical Nutrition.Leeman M, Östman E, Björck I. Vinegar dressing and cold storage of potatoes lowers postprandial glycaemic and insulinaemic responses in healthy subjects. Eur J Clin Nutr. 2005;59(11):1266-1271. doi:10.1038/sj.ejcn.1602238.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .