Gold Potato Calories: Exact Count Per Serving (USDA Data)

A medium-sized gold potato (approximately 150g) contains about 110 calories. This comprehensive guide breaks down the exact nutritional profile, serving size variations, and how preparation methods impact calorie content based on USDA FoodData Central data.

When planning your meals or tracking your nutrition, knowing the precise calorie count in a gold potato helps make informed dietary choices. Whether you're managing weight, following a specific diet plan, or simply curious about this versatile vegetable, understanding its nutritional profile is essential.

Gold Potato Nutrition: The Complete Breakdown

Gold potatoes, sometimes called Yukon Golds, offer more than just calories—they deliver valuable nutrients that contribute to a balanced diet. According to the USDA FoodData Central database, here's what you get in a standard serving:

Nutrient	Per 100g	Per Medium Potato (150g)
Calories	77 kcal	110-120 kcal
Carbohydrates	17.5g	26g
Dietary Fiber	2.2g	3.3g
Protein	2.0g	3.0g
Fat	0.1g	0.15g
Vitamin C	19.7mg (33% DV)	29.6mg (49% DV)
Potassium	421mg (12% DV)	632mg (18% DV)

This nutritional profile makes gold potatoes a nutrient-dense option compared to many other starchy foods. The naturally occurring fiber supports digestive health, while the potassium content contributes to healthy blood pressure levels.

How Gold Potatoes Compare to Other Varieties

Not all potatoes are nutritionally identical. Understanding the differences helps you make the best choice for your dietary needs:

Potato Type	Calories Per 100g	Carbohydrates Per 100g	Unique Nutritional Benefits
Gold (Yukon Gold)	77	17.5g	Higher vitamin C and potassium than russets
Russet	79	18.1g	Slightly more fiber, excellent source of vitamin B6
Red	70	15.9g	Higher in certain antioxidants due to skin pigments
Sweet Potato	86	20.1g	Exceptionally high in vitamin A (beta-carotene)

Source: USDA FoodData Central (accessed September 2025) - https://fdc.nal.usda.gov/

How Preparation Methods Affect Calorie Content

The way you prepare your gold potatoes significantly impacts their final calorie count. Understanding these context boundaries helps you maintain accurate nutritional tracking:

• Boiled or steamed (with skin): Maintains the base calorie count of approximately 77 calories per 100g. The skin contains additional fiber and nutrients.
• Baked: Similar calorie content to boiling, though slightly concentrated as moisture evaporates during cooking.
• Mashed (with milk and butter): Adds approximately 25-40 calories per 100g depending on dairy amounts.
• Roasted with oil: Adds 45-90 calories per tablespoon of oil used, significantly increasing total calories.
• Fried (French fries or hash browns): Can double or triple the calorie content due to oil absorption.

For those tracking calories precisely, weighing potatoes before and after cooking provides the most accurate measurement, as water loss during cooking concentrates the calories per gram.

Practical Applications for Your Diet

Gold potatoes fit well into various dietary approaches when portion-controlled:

• Weight management: A medium gold potato provides sustained energy from complex carbohydrates while keeping you full due to its fiber content.
• Athletic performance: The carbohydrate content makes gold potatoes excellent pre-workout fuel when consumed 2-3 hours before exercise.
• Diabetes management: When eaten with the skin and paired with protein/fat, gold potatoes have a moderate glycemic index (around 62) compared to white potatoes (78).
• Meal planning: Substitute one medium gold potato for approximately 1/2 cup of cooked rice or pasta in recipes for similar carbohydrate content.

Common Misconceptions About Potato Calories

Several myths persist about potato nutrition that deserve clarification:

• "Potatoes are just empty calories" - Gold potatoes provide significant potassium, vitamin C, and fiber, making them nutrient-dense.
• "All potatoes have the same calorie count" - Different varieties have slightly different nutritional profiles as shown in our comparison table.
• "Eating potatoes at night causes weight gain" - Total daily calorie intake matters more than timing; potatoes can be part of an evening meal when portion-controlled.
• "The skin contains most of the calories" - Actually, the skin contains most of the fiber and nutrients while contributing minimally to total calories.

Maximizing Nutritional Value

To get the most nutritional benefit from your gold potatoes:

• Cook with the skin on whenever possible to retain fiber and nutrients
• Cool cooked potatoes before eating to increase resistant starch content
• Pair with protein sources like grilled chicken or fish for balanced meals
• Avoid excessive added fats—try roasting with minimal olive oil or using broth for mashing
• Store properly in a cool, dark place to maintain nutrient content

Frequently Asked Questions

How many calories are in a small gold potato?

A small gold potato (approximately 100g) contains about 77 calories. This serving provides 17.5g of carbohydrates, 2.2g of fiber, and significant amounts of vitamin C and potassium.

Do gold potatoes have more calories than regular potatoes?

Gold potatoes (Yukon Golds) have slightly fewer calories than russet potatoes—77 calories per 100g compared to 79 calories for russets. The difference is minimal, but gold potatoes typically contain more vitamin C and potassium.

How does the calorie content change when gold potatoes are baked?

Baking concentrates the calories slightly as moisture evaporates. A 150g raw gold potato (110 calories) becomes approximately 100g when baked (still containing about 110 calories), effectively increasing calories per gram but not total calories for the original potato.

Are gold potatoes good for weight loss?

Gold potatoes can be part of a weight loss diet when portion-controlled. Their fiber content promotes satiety, and they provide complex carbohydrates that sustain energy. One medium potato (150g) contains only 110 calories and can replace higher-calorie starches in meals.

Does the skin of a gold potato add significant calories?

No, the skin adds minimal calories but significant nutritional value. Most of a potato's fiber and certain nutrients are concentrated in or just beneath the skin. Leaving the skin on adds only about 5-10 calories to a medium potato while providing an additional 1-1.5g of fiber.