Yukon Gold Potato Calories: Exact Count & Nutrition Facts

A medium Yukon Gold potato (about 150g) contains approximately 110 calories, with 26g of carbohydrates, 2g of fiber, and significant amounts of vitamin C and potassium. This makes them a nutrient-dense option for balanced diets when prepared using healthy cooking methods.

Understanding the exact calorie content of Yukon Gold potatoes helps you make informed dietary choices without sacrificing flavor or nutrition. Unlike many starchy vegetables, Yukon Golds offer a perfect balance of creamy texture and essential nutrients that support various dietary goals—from weight management to athletic performance.

What Exactly Are Yukon Gold Potatoes?

Developed in Canada during the 1960s, Yukon Gold potatoes feature distinctive yellow flesh and thin, netted skin. Their naturally buttery flavor means you can often use less added fat when preparing them, making them a smart choice for health-conscious eaters. Unlike Russet potatoes which are higher in starch, Yukon Golds have a medium starch content that provides versatility across cooking methods while maintaining a favorable nutritional profile.

Potato Variety	Calories (per 100g raw)	Carbohydrates	Fiber	Vitamin C
Yukon Gold	71	16g	2.2g	18mg (30% DV)
Russet	79	18g	2.1g	10mg (17% DV)
Red Potato	70	16g	2.0g	12mg (20% DV)

Nutritional data sourced from USDA FoodData Central (2023 update). Values represent raw potatoes before cooking.

How Preparation Methods Impact Calorie Content

Your cooking technique dramatically affects the final calorie count of Yukon Gold potatoes. Understanding these variations helps you maintain control over your nutritional intake while enjoying this versatile vegetable.

Boiled or Steamed (no added fat): A medium Yukon Gold (150g) maintains its base 110 calories. This preparation method preserves nutrients while keeping calorie density low—ideal for weight management diets.

Baked: Similar to boiling, baking without added fats keeps the calorie count at approximately 110 per medium potato. The dry heat concentrates flavors, often eliminating the need for butter or oil.

Mashed: Traditional mashed Yukon Golds with milk and butter jump to about 180 calories per serving (150g). However, using low-fat milk and minimal butter keeps them around 130 calories while maintaining their signature creamy texture.

Roasted: Tossing Yukon Gold wedges in one tablespoon of olive oil (120 calories) adds significant calories, bringing a medium potato's total to approximately 200 calories. For lower-calorie roasting, try using cooking spray or broth for moisture.

Nutritional Benefits Beyond Calories

Yukon Gold potatoes offer impressive nutritional advantages that extend far beyond their moderate calorie count. Their yellow flesh indicates higher carotenoid content than white-fleshed varieties, providing antioxidant benefits. With 30% of your daily vitamin C in one medium potato, they support immune function and collagen production.

Their potassium content (about 700mg per medium potato) exceeds that of bananas, making them excellent for maintaining healthy blood pressure. The resistant starch in cooled Yukon Gold potatoes acts as a prebiotic, feeding beneficial gut bacteria and improving digestive health—a benefit often overlooked in standard nutrition discussions.

Practical Dietary Applications

For weight management, Yukon Golds provide satisfying volume with moderate calories. Their fiber content promotes fullness, helping reduce overall calorie intake throughout the day. When following a balanced approach to carbohydrate consumption, a medium Yukon Gold fits comfortably within recommended portions for most dietary patterns.

Athletes appreciate Yukon Golds for their ideal carbohydrate-to-nutrient ratio, providing sustained energy without excessive calories. The natural electrolytes support hydration and muscle function—particularly valuable when consumed with the skin for maximum nutrient retention.

For individuals monitoring blood sugar, Yukon Golds have a moderate glycemic index (around 60), lower than Russets but higher than sweet potatoes. Pairing them with protein and healthy fats slows glucose absorption, making them suitable for most diabetes management plans when portion-controlled.

Common Pitfalls to Avoid

Many people unintentionally transform this healthy vegetable into a high-calorie food through preparation mistakes. Loading Yukon Golds with excessive butter, sour cream, or cheese can triple their calorie content. Restaurant-style preparations often contain hidden fats that dramatically increase calorie density.

Peeling removes valuable fiber and nutrients concentrated near the skin. When possible, leave the thin skin intact—Yukon Gold skins are edible and nutrient-rich. Additionally, frying Yukon Golds (as in hash browns or home fries) increases calorie density by 50-100% compared to healthier cooking methods.

How Yukon Golds Fit Into Modern Nutrition Science

Recent research challenges outdated notions about potatoes and weight management. A 2022 study published in the Journal of Nutrition found that participants who included potatoes as part of a balanced diet experienced similar weight loss results to those following traditional low-carb approaches. The key factor was preparation method and overall dietary context—not the potatoes themselves.

Unlike processed carbohydrate sources, whole potatoes like Yukon Golds provide complete nutrition packages with naturally occurring vitamins, minerals, and fiber. Their satiety index ranks higher than pasta or rice, meaning they keep you feeling full longer per calorie consumed—a valuable trait for sustainable eating habits.

How many calories are in a medium Yukon Gold potato?

A medium Yukon Gold potato (approximately 150g) contains about 110 calories when prepared without added fats. This serving provides 26g of carbohydrates, 2g of fiber, and significant amounts of vitamin C and potassium.

Are Yukon Gold potatoes good for weight loss?

Yes, when prepared properly. Yukon Gold potatoes provide high satiety per calorie due to their fiber and water content. A medium potato has only 110 calories and keeps you feeling full longer than many processed carbohydrate sources. Avoid adding excessive fats during preparation to maintain their weight-friendly profile.

How do Yukon Gold potatoes compare nutritionally to Russet potatoes?

Yukon Golds have slightly fewer calories (71 vs 79 per 100g) and more vitamin C (30% DV vs 17% DV) than Russets. They contain similar fiber content but have a lower glycemic index, making them a better option for blood sugar management. Yukon Golds' medium starch content makes them more versatile across cooking methods.

Does cooking method significantly affect Yukon Gold potato calories?

Yes, dramatically. Boiling or baking without added fat maintains the base 110 calories for a medium potato. Mashing with traditional ingredients can increase this to 180 calories, while roasting with oil adds approximately 90 calories. The same potato can range from 110 to 200+ calories depending solely on preparation method.

Should I eat Yukon Gold potato skins for maximum nutrition?

Yes, the skin contains significant fiber and nutrients. Yukon Gold skins are thin and edible, containing about 20% of the potato's total fiber content. Leaving the skin on increases fiber by approximately 0.5g per medium potato and preserves additional vitamins that would otherwise be lost during peeling.