Potato, boiled, without skin
Cooling boiled potatoes overnight forms resistant starch and slightly lowers the glycemic response.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Potato, boiled, without skin for gym-goers
Per 100 g, potato, boiled, without skin provides 87 kcal, 1.9 g protein, 20.1 g carbohydrate (1.8 g fiber, 0.9 g sugars) and 0.1 g fat (0 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 medium potato, about 136 g) comes to roughly 118 kcal and 2.6 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Potato, boiled, without skin
A peeled potato boiled in unsalted water. With the skin gone and some water absorbed, it has slightly fewer calories and clearly less potassium, fiber and iron per 100 g than a baked potato with skin. The listed vitamin C, on the other hand, is a little higher than in the baked entry.
In a gym diet
Boiled potatoes are a high-volume, low-fat carb that fits comfortably into a cut and gives you a satisfying plateful for relatively few calories. They're easy to digest too, so they work as a pre-workout carb a couple of hours before training. On a bulk, mash them with milk and a little butter for extra calories that go down easily. Add eggs, fish, meat or legumes for protein.
Preparation and cooking
Start potatoes in cold water and simmer until a knife slides through easily, usually 15 to 20 minutes for chunks. Boiling changes the weight only slightly, so peeled raw and boiled weights are fairly close. Chilling cooked potatoes in the fridge increases resistant starch, which may modestly lower the glycemic response when you eat them later.
Buying and storage
Waxy varieties like new or salad potatoes hold their shape when boiled; floury ones mash well. Keep them cool and dark and use them before they sprout.
Things to watch
Butter, cream or cheese can multiply the calories of boiled or mashed potatoes quickly, so log the extras. Some water-soluble nutrients leach into the cooking water, another reason not to overcook them.
Meal ideas
- Cutting plate: boiled potatoes, baked cod, green beans and a lemon-herb dressing.
- High-protein potato salad with chilled potatoes, eggs, Greek yogurt and dill.
- Mashed potato with skim milk alongside grilled chicken and peas.
Nutrient highlights
Good source (10–19% DV per 100 g): Vitamin C (14%).
How it ranks among 23 Grains & Starches
| Protein per 100 kcal | 2.2 g | #17 of 23 |
| Protein per 100 g | 1.9 g | #21 of 23 |
| Fiber per 100 g | 1.8 g | #16 of 23 |
| Lowest calories per 100 g | 87 kcal | #3 of 23 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Sweet potato, baked in skin
90 kcal · P 2 · C 20.7 · F 0.2
→Corn flakes cereal
357 kcal · P 7.5 · C 84.1 · F 0.4
→Jasmine rice, white (cooked)
129 kcal · P 2.7 · C 28 · F 0.3
→White rice, long-grain (cooked)
130 kcal · P 2.7 · C 28.2 · F 0.3
→Brown rice, long-grain (cooked)
111 kcal · P 2.6 · C 23 · F 0.9
→Barley, pearled (cooked)
123 kcal · P 2.3 · C 28.2 · F 0.4
Compare Potato, boiled, without skin with Sweet potato, baked in skin →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in potato, boiled, without skin?
Potato, boiled, without skin has about 87 kcal per 100 g, or roughly 118 kcal per 1 medium potato (136 g).
How much protein is in potato, boiled, without skin?
About 1.9 g of protein per 100 g and 2.6 g per 1 medium potato. That works out to 2.2 g per 100 kcal, so it's not primarily a protein source.
Is potato, boiled, without skin good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Does cooling boiled potatoes make them healthier?
Cooling forms resistant starch, which some studies suggest lowers the blood sugar response and acts like fiber in the gut. Reheating keeps part of the effect. The calorie change is small, so count it as a minor benefit.
Are boiled potatoes good before a workout?
For most people, yes. They're low in fat and easy to digest, so they work as a carb source one to three hours before training. If you train soon after eating, add a light protein and keep the portion moderate.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.