One medium Yukon Gold potato (about 150g) contains approximately 110 calories, with 26g of carbohydrates, 2.5g of fiber, and 3g of protein. This nutrient-dense tuber offers more vitamin C and potassium than Russet potatoes while maintaining a moderate glycemic index of 55-60.
Understanding the precise nutritional profile of Yukon Gold potatoes helps health-conscious eaters make informed dietary choices. As a registered dietitian with culinary expertise, I've analyzed hundreds of food composition reports to provide you with accurate, actionable information about this popular potato variety.
Yukon Gold Potato Nutrition: What the Numbers Really Mean
When tracking your daily nutrition, knowing exactly what you're consuming matters. Yukon Gold potatoes deliver essential nutrients while fitting comfortably within most dietary frameworks. Let's break down what makes them nutritionally unique compared to other potato varieties.
| Potato Type (100g raw) | Calories | Carbohydrates | Fiber | Vitamin C | Potassium |
|---|---|---|---|---|---|
| Yukon Gold | 71 | 16g | 2.2g | 19.7mg (33% DV) | 418mg (12% DV) |
| Russet | 79 | 18g | 2.1g | 9.6mg (16% DV) | 328mg (9% DV) |
| Red Potato | 70 | 16g | 2.0g | 13.6mg (23% DV) | 386mg (11% DV) |
| Sweet Potato | 86 | 20g | 3.0g | 2.4mg (4% DV) | 337mg (10% DV) |
Nutritional data sourced from USDA FoodData Central (2023), values represent raw potatoes per 100g serving
This comparison reveals why Yukon Gold potatoes stand out: they provide significantly more vitamin C than Russets while maintaining comparable carbohydrate levels. Their thin, nutrient-rich skin contains nearly half their fiber content, making peeling counterproductive for nutritional value.
How Cooking Methods Transform Nutritional Value
Your preparation method dramatically impacts the final nutritional profile. Understanding these context boundaries helps you maximize health benefits while enjoying delicious meals.
- Boiling: Retains 85-90% of potassium but leaches some water-soluble vitamins into cooking water
- Baking: Preserves nearly all nutrients with minimal loss (5-10%) when cooked with skin intact
- Roasting: Creates beneficial antioxidant compounds through the Maillard reaction
- Frying: Increases calories by 50-70% and creates acrylamides at high temperatures
According to research published in the Journal of Agricultural and Food Chemistry, boiling Yukon Gold potatoes with their skin on preserves 95% of their vitamin C content compared to 70% when peeled before cooking. This practical insight helps you maintain maximum nutritional value during preparation.
Practical Dietary Applications
Integrating Yukon Gold potatoes into your meal planning requires understanding their glycemic impact and portion considerations. These versatile tubers work well within various dietary frameworks when properly portioned.
For weight management: A single medium Yukon Gold (150g) provides just 110 calories—comparable to a small apple but with significantly more potassium and vitamin C. Pairing them with protein sources like grilled chicken or fish creates balanced meals that promote satiety.
Dietitians recommend these portion guidelines based on common dietary goals:
- Weight loss: 1 small potato (100g) 2-3 times weekly
- Maintenance: 1 medium potato (150g) 3-4 times weekly
- Active lifestyles: 1 large potato (200g) 4-5 times weekly
The American Diabetes Association classifies Yukon Gold potatoes as having a moderate glycemic index (55-60), making them suitable for most blood sugar management plans when consumed with fiber-rich vegetables and lean proteins.
Maximizing Nutritional Benefits in Your Kitchen
Professional chefs and nutritionists agree that how you prepare Yukon Gold potatoes determines their health impact. These evidence-based techniques preserve maximum nutrients while enhancing flavor:
- Cook with skin intact: The thin golden skin contains valuable fiber and nutrients
- Steam instead of boil: Reduces water-soluble vitamin loss by 20-30%
- Cool before eating: Creates resistant starch that functions as dietary fiber
- Pair with healthy fats: Olive oil enhances absorption of fat-soluble vitamins
Registered dietitians from the Academy of Nutrition and Dietetics note that cooling cooked potatoes for 24 hours increases their resistant starch content by up to 70%, effectively transforming them into a prebiotic food that supports gut health.
Frequently Asked Questions
How many calories in a medium Yukon Gold potato?
A medium Yukon Gold potato (approximately 150g) contains about 110 calories. This serving provides 26g of carbohydrates, 2.5g of fiber, and 3g of protein while delivering 33% of your daily vitamin C needs and 12% of potassium requirements.
Are Yukon Gold potatoes healthier than Russet potatoes?
Yukon Gold potatoes offer nutritional advantages over Russets, containing 30% more vitamin C and 25% more potassium while having slightly fewer calories per 100g serving. Both varieties provide similar fiber content, but Yukon Gold's thinner skin makes it more practical to eat with skin intact, preserving additional nutrients.
Do Yukon Gold potatoes have a high glycemic index?
Yukon Gold potatoes have a moderate glycemic index of 55-60, which classifies them as medium on the glycemic scale. When cooled after cooking, their resistant starch content increases, lowering their effective glycemic impact. Pairing them with protein and healthy fats further reduces blood sugar response.
Should I peel Yukon Gold potatoes before cooking?
Peeling Yukon Gold potatoes removes valuable nutrients concentrated in and just beneath the skin. The thin, delicate skin is completely edible and contains nearly half the potato's fiber content. For maximum nutritional benefit, wash thoroughly and cook with skin intact—this preserves 20-30% more nutrients compared to peeled preparation.
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