Yukon Gold Potato Calories: Complete Nutrition Facts

One medium Yukon Gold potato (about 150g) contains approximately 110 calories, 26g of carbohydrates, 2g of fiber, and 3g of protein. This nutrient-dense vegetable offers significant potassium and vitamin C while being naturally fat-free.

Curious about how Yukon Gold potatoes fit into your nutrition plan? Whether you're tracking calories for weight management, building balanced meals, or simply exploring healthy carbohydrate sources, understanding the precise nutritional profile of this popular potato variety matters. Unlike many starchy vegetables, Yukon Golds deliver exceptional flavor with moderate calories and valuable nutrients that support overall health.

What Makes Yukon Gold Potatoes Unique

Developed in Canada during the late 1960s and officially released in 1980, Yukon Gold potatoes represent a deliberate cross between a North American white potato and a wild yellow-fleshed variety from South America. This hybridization created a potato with distinctive golden flesh, thin skin, and a naturally buttery flavor that requires less added fat when preparing. According to Agriculture and Agri-Food Canada, the Yukon Gold variety quickly became popular due to its versatile cooking properties and superior taste profile compared to traditional white potatoes.

Complete Nutritional Breakdown

Understanding the full nutritional picture helps you make informed dietary choices. The USDA FoodData Central database provides comprehensive analysis of raw Yukon Gold potatoes per 100g serving:

Nutrient	Amount	% Daily Value*
Calories	71 kcal	4%
Total Carbohydrate	16g	6%
Dietary Fiber	2.2g	8%
Sugars	0.8g	-
Protein	2g	4%
Potassium	420mg	9%
Vitamin C	15mg	17%
Vitamin B6	0.2mg	10%

*Percent Daily Values based on a 2,000 calorie diet. Source: USDA FoodData Central, ID: 11018

Yukon Gold vs. Other Potato Varieties

Not all potatoes deliver the same nutritional benefits. This comparison helps you choose the right variety for your dietary goals:

Potato Type	Calories (150g)	Carbohydrates	Fiber	Notable Characteristics
Yukon Gold	110	26g	2g	Higher vitamin C, naturally buttery flavor, medium starch
Russet	115	27g	2g	Higher starch content, ideal for baking/frying
Red Potato	100	23g	2g	Lower glycemic index, waxy texture, excellent for boiling
Sweet Potato	112	26g	3g	Rich in beta-carotene, higher sugar content

Research from the American Journal of Clinical Nutrition shows that the glycemic index of Yukon Gold potatoes falls between 50-60, making them a moderate-impact carbohydrate source compared to Russets which typically range from 65-80.

How Cooking Methods Affect Calorie Content

The way you prepare Yukon Gold potatoes significantly impacts their nutritional profile. Understanding these variations helps you maintain dietary control:

• Boiled (no salt): 110 calories per medium potato - preserves most nutrients while keeping fat content at zero
• Baked: 110 calories per medium potato - concentrates flavors without added fats
• Roasted with 1 tsp olive oil: 160 calories - adds healthy fats but increases calorie count
• Mashed with milk and butter: 200+ calories - varies significantly based on added ingredients
• Air-fried: 130 calories - creates crispy texture with minimal added fat

A study published in the Journal of Food Science found that boiling Yukon Gold potatoes with their skin intact preserves up to 90% of their vitamin C content, compared to 70% when peeled before boiling. The research also confirmed that cooling boiled potatoes increases their resistant starch content by up to 30%, which provides additional digestive benefits.

Health Benefits Beyond Calories

Yukon Gold potatoes offer several health advantages that extend beyond their basic calorie count:

• Potassium powerhouse: One medium potato contains more potassium than a banana, supporting healthy blood pressure regulation
• Vitamin C source: Provides approximately 17% of your daily vitamin C needs, crucial for immune function and collagen production
• Naturally gluten-free: An excellent carbohydrate option for those with gluten sensitivities
• Resistant starch potential: When cooled after cooking, they develop resistant starch that acts as a prebiotic fiber
• Balanced energy release: Their moderate glycemic index provides sustained energy without dramatic blood sugar spikes

According to dietary guidelines from the Harvard T.H. Chan School of Public Health, incorporating whole food carbohydrate sources like Yukon Gold potatoes in moderation can be part of a healthy eating pattern when prepared using methods that minimize added fats and sugars.

Practical Serving Suggestions

Maximize the nutritional benefits of Yukon Gold potatoes with these preparation techniques:

• Keep the skin on: The thin skin contains valuable fiber and nutrients - just scrub thoroughly before cooking
• Try potato salads: Combine cooled boiled Yukon Golds with Greek yogurt, herbs, and vegetables for a nutrient-dense meal
• Create hearty breakfasts: Dice and roast with onions and peppers for a balanced morning meal
• Make creamy soups: Blend boiled potatoes with vegetable broth and garlic for a naturally creamy soup without heavy cream
• Portion control: Stick to one medium potato (about 150g) as a side dish to maintain balanced carbohydrate intake

Professional chefs often recommend using Yukon Golds in dishes where you want potato flavor to shine without overwhelming added fats. Their naturally buttery taste means you can reduce or eliminate added fats in many recipes while still achieving excellent flavor.

Common Questions About Yukon Gold Potatoes

Many people wonder how these golden potatoes fit into various dietary approaches. Here's what research tells us:

• Yukon Golds contain naturally occurring sugars (about 0.8g per 100g), but these come packaged with fiber and nutrients unlike added sugars
• Their moderate glycemic index makes them suitable for most balanced eating patterns when consumed in appropriate portions
• They provide complete protein when combined with other plant foods throughout the day
• Their vitamin C content helps with iron absorption from plant-based foods