Quick Answer: 100g cooked potatoes nutrition depends on how they’re cooked. Boiled potatoes (no skin) have about 86 calories, 20g of carbs, and 1.7g of protein. Baked potatoes with the skin have about 93 calories and more fiber and potassium. Mashed potatoes made with milk and butter have about 113 calories per 100g, which is roughly ½ cup. Use the calculator below to compare.
🥔 Cooked Potato Nutrition Calculator
Based on USDA values. Added butter, cream, cheese or oil raise the calories.
100g Cooked Potatoes Nutrition by Cooking Method
| Per 100g | Boiled, No Skin | Baked, With Skin | Mashed (Milk and Butter) |
|---|---|---|---|
| Calories | 86 kcal | 93 kcal | 113 kcal |
| Carbohydrates | 20.0g | 21.2g | 16.8g |
| Fiber | 1.8g | 2.2g | 1.5g |
| Protein | 1.7g | 2.5g | 1.9g |
| Fat | 0.1g | 0.1g | 4.2g |
| Potassium | 328mg | 535mg | 296mg |
| Vitamin C | 7.4mg | 9.6mg | ~10mg |
Keep reading for what 100g of cooked potato looks like, how mashed potatoes compare, and how potatoes fit into a balanced meal.
How Much Is 100g of Cooked Potatoes?
100g of boiled or baked potato is about two thirds of a cup of diced potato, or roughly half of a medium potato. A medium russet weighs about 175 to 200g once baked, so 100g is a little over half of it. Cooking doesn't change a potato's weight much, unlike rice or pasta, because potatoes don't absorb water as they cook.
How Much Is 100g of Mashed Potatoes?
A cup of mashed potatoes weighs about 210g, so 100g is just under ½ cup, a typical side-dish scoop. Homemade mashed potatoes with whole milk and butter have about 113 calories per 100g, while versions made with cream or extra butter can reach 150 or more. If you're making mashed potatoes for a group, our guide to how many lbs of potatoes per person for mashed potatoes helps you plan the right amount, and how much gravy per person covers the topping.
Potatoes vs Other Starches
Gram for gram, boiled potatoes have fewer calories than cooked pasta (about 158 per 100g, as covered in 100g cooked pasta nutrition) and cooked white rice (about 130 per 100g). Potatoes are also a good source of potassium, especially with the skin on. For an orange alternative with more fiber and vitamin A, see how much is 100g of sweet potato.
Frequently Asked Questions
About 86 calories for boiled potatoes without skin, about 93 for baked potatoes with skin, and about 113 for mashed potatoes made with milk and butter.
Just under ½ cup, since 1 cup of mashed potatoes weighs about 210g.
About 20g for boiled potato and about 21g for baked potato with skin.
Very little when boiled. Baking can reduce weight slightly as some water evaporates, but potatoes don't change weight much compared with rice or pasta.
Final Answer: 100g Cooked Potatoes Nutrition
100g of cooked potatoes has about 86 calories boiled, 93 baked with the skin, or 113 mashed with milk and butter, with around 20g of carbs. That's about two thirds of a cup diced or just under ½ cup mashed. Keep the skin on for more fiber and potassium, and go easy on butter and cream to keep the calories in check.