Golden Potato Calories: Complete Nutritional Facts

A medium-sized golden potato (150g) contains approximately 110 calories, with 26g of carbohydrates, 2.5g of fiber, and 3g of protein. This nutrient-dense tuber provides 25% of your daily vitamin C needs and 15% of potassium requirements in a single serving.

Understanding the precise nutritional profile of golden potatoes helps health-conscious eaters make informed dietary choices without sacrificing flavor or satisfaction. Unlike common misconceptions, these vibrant tubers offer substantial nutritional benefits that extend far beyond their calorie count.

What Makes Golden Potatoes Nutritionally Unique

Golden potatoes, sometimes called Yukon Golds, stand out from other varieties with their buttery yellow flesh and thin skin. Their distinctive color comes from naturally occurring carotenoids, antioxidants also found in carrots and sweet potatoes. According to the USDA FoodData Central, this characteristic contributes to their slightly higher vitamin content compared to white-fleshed varieties.

Unlike Russet potatoes that excel in baking, golden potatoes maintain their shape well during cooking, making them ideal for salads, roasting, and boiling. Their naturally buttery flavor means you can often reduce added fats in recipes while still achieving rich taste profiles.

Potato Variety (100g)	Calories	Carbohydrates	Fiber	Vitamin C
Golden Potato	73	16g	2.2g	16mg (27% DV)
Russet Potato	79	18g	2.1g	9mg (15% DV)
Red Potato	70	16g	2.0g	12mg (20% DV)
Sweet Potato	86	20g	3.0g	21mg (35% DV)

Nutritional comparison based on raw potato data from USDA FoodData Central (2023)

Complete Nutritional Breakdown Per Medium Potato (150g)

When evaluating golden potato calories, it's essential to consider the complete nutritional package. A single medium golden potato delivers:

• Calories: 110
• Carbohydrates: 26g (9% of daily value)
• Dietary Fiber: 2.5g (10% of daily value)
• Protein: 3g
• Vitamin C: 25% of daily value
• Potassium: 15% of daily value
• Vitamin B6: 10% of daily value
• Manganese: 8% of daily value

The naturally occurring potassium in golden potatoes supports healthy blood pressure regulation, while their vitamin C content boosts immune function and aids iron absorption from plant-based foods. The resistant starch present in cooled cooked potatoes functions as a prebiotic, feeding beneficial gut bacteria.

How Cooking Methods Impact Calorie Content

The preparation method significantly affects the final calorie count of your golden potatoes. Understanding these variations helps maintain dietary accuracy:

• Boiled (no salt): 100g contains 87 calories - minimal change from raw state
• Baked: 100g contains 93 calories - slight concentration as moisture evaporates
• Roasted with 1 tsp olive oil: 100g contains 130 calories - oil absorption increases calorie density
• Mashed with milk and butter: 100g contains 120-150 calories depending on additions

Research published in the Journal of Food Science confirms that boiling potatoes with their skin intact preserves more nutrients compared to peeling before cooking. The study found up to 25% greater retention of water-soluble vitamins when skins remain on during preparation.

Practical Dietary Applications

Golden potatoes fit seamlessly into various eating patterns when portion-controlled. For weight management, registered dietitians recommend:

• Pairing one medium potato with 3-4 ounces of lean protein and 2 cups non-starchy vegetables
• Using potato skins to increase fiber content by 20%
• Allowing cooked potatoes to cool before eating to increase resistant starch content by up to 30%
• Substituting golden potatoes for refined carbohydrates like white rice or pasta

The American Diabetes Association recognizes potatoes as appropriate for diabetic meal planning when properly portioned. Their glycemic index of 58 (medium) becomes lower when consumed with protein and fat, making golden potatoes a viable option for blood sugar management.

Maximizing Nutritional Benefits

To get the most nutritional value from golden potatoes while maintaining calorie awareness:

• Cook with skins intact to preserve nutrients and fiber
• Choose baking or boiling over frying to minimize added fats
• Combine with healthy fats like olive oil to enhance absorption of fat-soluble vitamins
• Store in a cool, dark place to prevent sprouting and nutrient degradation
• Use within 2-3 weeks for optimal freshness and nutritional value

Unlike processed snack alternatives, golden potatoes provide sustained energy from complex carbohydrates without artificial ingredients. Their natural satiety factor helps prevent overeating - a study in the American Journal of Clinical Nutrition found boiled potatoes ranked highest for satiety among 38 common foods tested.

Do golden potatoes have more calories than regular potatoes?

Golden potatoes contain slightly fewer calories than Russet potatoes. A 100g serving of golden potatoes has 73 calories compared to 79 calories in Russets, according to USDA data. The difference comes from golden potatoes' higher moisture content.

Are golden potatoes good for weight loss?

Yes, when prepared properly. Golden potatoes provide sustained energy and high satiety. A medium potato (150g) contains only 110 calories and 2.5g of fiber, helping you feel full longer. The key is preparation method - boiling or baking without added fats works best for weight management.

How many calories in a baked golden potato?

A medium baked golden potato (150g) contains approximately 115 calories. Baking concentrates nutrients slightly as moisture evaporates, resulting in about 5 more calories than the same potato boiled. The exact count varies based on size and cooking time.

Are golden potato skins high in calories?

No, potato skins actually add minimal calories while significantly increasing fiber and nutrient content. The skin of a medium golden potato contains only about 10-15 calories but provides nearly 25% of the potato's total fiber. Leaving skins on boosts nutritional value without substantially affecting calorie count.