Yellow Potato Calories: Exact Count Per Serving (2025 Data)

A medium yellow potato (about 150g) contains approximately 110 calories, with 77 calories per 100g serving. This nutrient-dense vegetable provides complex carbohydrates, fiber, and essential vitamins while fitting well into balanced meal plans.

Understanding the exact calorie content of yellow potatoes helps you make informed dietary choices without sacrificing flavor or nutrition. Whether you're meal prepping, tracking macros, or simply curious about this versatile vegetable, knowing precise nutritional values empowers your food decisions.

Yellow Potato Nutrition Breakdown

Yellow potatoes, sometimes called Yukon Golds, offer a nutritional profile that makes them a smart choice for health-conscious eaters. According to the USDA FoodData Central, the standard nutritional values per 100g serving are:

Nutrient	Amount per 100g
Calories	77 kcal
Total Carbohydrates	17.5 g
Dietary Fiber	2.2 g
Protein	2.0 g
Vitamin C	15.1 mg (25% DV)
Potassium	425 mg (12% DV)

How Preparation Methods Affect Calorie Content

The way you prepare yellow potatoes significantly impacts their final calorie count. Understanding these variations helps you maintain dietary control while enjoying this versatile vegetable.

Boiled yellow potatoes retain their natural nutritional profile with minimal changes to calorie content. However, common preparation methods can substantially increase calories:

• Baking: Adds virtually no additional calories (100g remains ~77 calories)
• Boiling: Similar to baking, maintains natural calorie count
• Mashed with milk and butter: Increases to approximately 120 calories per 100g
• Fried (as french fries): Jumps to about 312 calories per 100g
• Roasted with olive oil: Approximately 130 calories per 100g

Yellow Potatoes vs. Other Varieties: Calorie Comparison

Not all potatoes are nutritionally identical. Understanding the differences helps you select the best option for your dietary goals. The USDA National Agricultural Library provides these comparative values per 100g:

Potato Type	Calories	Carbohydrates	Fiber
Yellow (Yukon Gold)	77	17.5g	2.2g
White Russet	79	18.1g	2.1g
Red Potato	70	15.9g	2.0g
Sweet Potato	86	20.1g	3.0g

This comparison shows yellow potatoes have a moderate calorie count among common varieties, with slightly higher carbohydrates than red potatoes but lower than sweet potatoes. Their distinctive buttery flavor comes naturally, without added fats.

Practical Serving Size Guidance

Understanding proper portions helps maintain your nutritional goals. A standard serving of yellow potatoes equals:

• 1 medium potato (about 150g raw) = 110 calories
• 1 cup diced (150g) = 110 calories
• 1/2 cup mashed (100g) = 77 calories (without additions)

Nutrition experts from the Academy of Nutrition and Dietetics recommend treating potatoes as a carbohydrate source in meal planning, similar to rice or pasta. For balanced nutrition, pair a potato serving with lean protein and non-starchy vegetables.

Maximizing Nutritional Benefits

You can enhance the nutritional value of yellow potatoes with these practical strategies:

• Leave the skin on: The skin contains nearly half the fiber and additional nutrients
• Cool before eating: Cooling cooked potatoes increases resistant starch, which has prebiotic benefits
• Pair with healthy fats: Combining with olive oil or avocado improves absorption of fat-soluble vitamins
• Avoid excessive processing: Minimal preparation preserves more nutrients

Research published in the Journal of Agricultural and Food Chemistry confirms that boiling or steaming yellow potatoes with skin intact preserves the highest nutrient content compared to other cooking methods.

Frequently Asked Questions

How many calories are in a medium yellow potato?

A medium yellow potato (approximately 150g) contains about 110 calories. This serving provides 17.5g of carbohydrates, 2.2g of fiber, and valuable amounts of vitamin C and potassium.

Do yellow potatoes have more calories than white potatoes?

Yellow potatoes and white potatoes have very similar calorie counts. Yellow potatoes contain about 77 calories per 100g, while white potatoes contain approximately 79 calories per 100g. The nutritional differences between varieties are minimal.

Are yellow potatoes good for weight loss?

Yes, yellow potatoes can be part of a weight loss diet when consumed in appropriate portions. Their high fiber content promotes satiety, and they provide complex carbohydrates that sustain energy levels. The key is preparation method - boiled or baked without added fats works best for weight management.

How does cooking method affect yellow potato calories?

Cooking method significantly impacts calorie content. Plain boiled or baked yellow potatoes maintain their natural 77 calories per 100g. Adding butter, oil, or frying increases calories substantially - mashed with dairy and fat reaches about 120 calories per 100g, while fried versions can exceed 300 calories per 100g.