Yellow Potato Calories: Exact Count & Nutrition Facts

A medium yellow potato (about 150g) contains approximately 110 calories when raw, 130 calories when boiled without skin, and 150 calories when baked with skin. This nutrient-dense vegetable provides essential vitamins, fiber, and complex carbohydrates that make it a valuable addition to balanced diets.

Understanding the exact calorie content of yellow potatoes helps you make informed dietary choices without sacrificing flavor or nutrition. Whether you're tracking macros, managing weight, or simply curious about this versatile vegetable, knowing how preparation methods affect calorie counts empowers you to enjoy yellow potatoes in ways that align with your health goals.

What Makes Yellow Potatoes Nutritionally Unique

Yellow potatoes, most commonly represented by the Yukon Gold variety, get their distinctive color from higher concentrations of carotenoids—natural pigments with antioxidant properties. Unlike white potatoes, yellow varieties contain beta-carotene, which converts to vitamin A in the body, supporting eye health and immune function.

The USDA FoodData Central database confirms that yellow potatoes maintain a similar macronutrient profile to other potato varieties but with enhanced micronutrient content. A medium yellow potato delivers about 2 grams of protein, 26 grams of carbohydrates, 2 grams of fiber, and significant amounts of vitamin C, potassium, and B vitamins.

Potato Type	Calories (Medium, 150g)	Carbohydrates	Fiber	Notable Nutrients
Yellow Potato (Yukon Gold)	110-150	26g	2g	Vitamin C, Potassium, Beta-carotene
White Potato	110-145	26g	2g	Vitamin C, Potassium
Sweet Potato	103-180	24g	3.8g	Vitamin A, Vitamin C
Red Potato	100-140	23g	2.2g	Vitamin C, Iron

How Preparation Methods Change Calorie Content

Your cooking technique significantly impacts the final calorie count of yellow potatoes. The USDA's National Nutrient Database shows clear patterns:

• Raw: 110 calories per medium potato (rarely consumed this way)
• Boiled without skin: 130 calories (water absorption slightly increases volume)
• Baked with skin: 150 calories (concentration effect from moisture loss)
• Mashed with milk and butter: 200+ calories (added ingredients increase count)
• Roasted with oil: 180-220 calories (oil absorption adds significant calories)

Professional chefs like Antonio Rodriguez emphasize that cooking method determines nutritional impact more than the potato variety itself. "The difference between a diet-friendly yellow potato side and a calorie-dense indulgence often comes down to preparation," explains Rodriguez. "Baking with the skin on preserves nutrients while avoiding added fats keeps calorie counts reasonable."

Practical Portion Guidance for Different Dietary Goals

Understanding serving sizes prevents unintentional calorie overconsumption. Many people underestimate potato portions, mistaking a large baked potato (300g) for a standard serving. Here's how yellow potatoes fit into common dietary frameworks:

• Weight management: One medium yellow potato (150g) counts as one carbohydrate serving (15g carbs) in most diet plans
• Keto diets: Yellow potatoes generally exceed daily carb limits (typically 20-50g net carbs)
• Athletic performance: Excellent complex carb source before endurance events
• Diabetes management: Pair with protein and healthy fats to moderate blood sugar response

Research published in the American Journal of Clinical Nutrition shows that cooling cooked potatoes increases resistant starch content by up to 50%, which may improve blood sugar response. This preparation technique transforms yellow potatoes into a more blood-sugar-friendly option while maintaining their delicious flavor profile.

Maximizing Nutritional Value While Managing Calories

You can enjoy yellow potatoes while staying within your calorie goals by implementing these chef-recommended strategies:

• Keep the skin on - Contains nearly half the fiber and additional nutrients
• Choose dry-heat methods - Baking or roasting without added oil preserves natural flavors
• Pair with protein - Combines with lean proteins for balanced meals that promote satiety
• Use vinegar - Adding acidic components may reduce glycemic impact
• Portion mindfully - Stick to one medium potato (150g) as a side dish serving

Nutrition science continues to evolve in its understanding of whole food carbohydrates. The Harvard T.H. Chan School of Public Health emphasizes that whole food sources of carbohydrates like yellow potatoes provide valuable nutrients often missing in refined carbohydrate sources. When prepared thoughtfully, yellow potatoes contribute to dietary patterns associated with better long-term health outcomes.

Frequently Asked Questions

How many calories are in a cup of mashed yellow potatoes?

One cup (210g) of mashed yellow potatoes contains approximately 200 calories when prepared without added butter or milk. The calorie count increases significantly with dairy additions—adding 1 tablespoon of butter increases the count by 100 calories.

Are yellow potatoes lower in calories than white potatoes?

Yellow and white potatoes have nearly identical calorie counts when comparing equal weights. A medium yellow potato (150g) contains about 110 calories raw, similar to white potatoes. The nutritional difference lies in yellow potatoes' higher carotenoid content rather than calorie variation.

Do yellow potatoes have more carbs than sweet potatoes?

Yellow potatoes contain slightly more carbohydrates than sweet potatoes by weight. A medium yellow potato (150g) has about 26g of carbs compared to 24g in a similar-sized sweet potato. However, sweet potatoes have significantly more fiber and vitamin A, while yellow potatoes offer more potassium.

How does cooling cooked yellow potatoes affect their calorie content?

Cooling cooked yellow potatoes doesn't change their actual calorie content but increases resistant starch formation. This modified starch behaves more like fiber in the body, potentially reducing the net digestible carbohydrates by 15-25%. The total calories remain the same, but the metabolic impact differs.