Boiled potatoes: calories and macros
Table compiled September 2026 · an estimate, not a measurement
A typical portion is 2 medium potatoes (200 g). It has about 178 kcal, 3.8 g protein, 0.2 g fat and 40.2 g carbohydrate. Per 100 g that is 89 kcal: 1.9 g protein, 0.1 g fat, 20.1 g carbohydrate.
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| Nutrition | per 100 g | 2 medium potatoes (200 g) |
|---|---|---|
| Calories | 89 kcal | 178 kcal |
| Protein | 1.9 g | 3.8 g |
| Fat | 0.1 g | 0.2 g |
| Carbohydrate | 20.1 g | 40.2 g |
Likely range for this portion: 160-195 kcal.
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Calories from a photoThese are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
Read the full disclaimer
Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: September 2026
Boiled potato with dill and butter is the simplest side. On its own it is more filling and lighter than its reputation.
About this dish: Boiled potatoes
Boiled potato is the simplest and most widespread side in Ukraine. New potatoes are often boiled in their skins and served with butter, dill and garlic, while older ones are peeled before cooking. Herring, pickled cucumbers, sauerkraut, mushroom gravy or cutlets all go with it. For many families it is food tied to the vegetable garden and the summer.
It is an easy dish for calories: by the table (USDA data for boiled peeled potato without salt) 100 g gives about 89 kcal, and a 200 g portion roughly 178 kcal and nearly 4 g of protein. There is practically no fat in the potato, so any extra calories come only from what you add. Ten grams of butter is 72 kcal, as much as about 80 g of the potato itself, and a spoon of sour cream adds another 30.
To keep it lighter, serve it with herbs, dill and a teaspoon of oil instead of a knob of butter. To raise the protein, pair potato with an egg, fish, kefir or curd cheese: the portion becomes better balanced. Cooled potato holds a little more resistant starch, so it works in salads. For exact tracking, weigh it peeled and already cooked, not raw.
Where the numbers come from
The per-100 g values come from the USDA FoodData Central entry for the same food prepared the same way. It is the US government's reference database, built from lab measurements.
USDA FoodData Central: potato, boiled, cooked without skin, no salt. Calories are derived from protein, fat and carbohydrate at 4, 9 and 4 kcal per gram, so the numbers on the page never contradict each other.
Your kitchen will differ: real calories for a dish like this are usually within ±10%, which for this portion means 160 to 195 kcal. See the Method page for sources and calculations. These are general guides, not medical advice.
What changes the calories
Butter and sour cream make the whole difference: 10 g of butter is 72 kcal, as much as 80 g of the potato itself. Cooled potato contains a little more resistant starch.
Extras that change the portion
Ingredients
potato, water, salt, dill
How it fits in a day
A 178 kcal portion is about 9% of a nominal 2,000 kcal day. Your own daily need depends on weight, height, age and activity, so use a calorie calculator for a real target.
By energy source the dish splits into 9% from protein, 90% from carbohydrate and 1% from fat.
Count your own portion
Portions differ for everyone. To avoid guessing, photograph your own plate: the free Calories from a photo tool estimates the dish, the portion weight, calories and macros in a few seconds, with no signup. One scan a day.
Without a photo: multiply 89 kcal by the weight of the cooked dish in grams and divide by 100. For example, 250 g is about 223 kcal.
Calorie questions
How many calories are in 100 g of Boiled potatoes?
About 89 kcal per 100 g: 1.9 g protein, 0.1 g fat and 20.1 g carbohydrate. It is the USDA reference value for the same food; your kitchen may differ by ±10%.
How many calories are in one portion of Boiled potatoes?
A typical portion (2 medium potatoes, 200 g) has about 178 kcal, or 160 to 195 kcal once recipe differences are allowed for.
How much protein does it have?
About 3.8 g of protein per portion, which is 9% of the dish's calories. Per 100 g it is 1.9 g.
Can I eat it while counting calories?
Yes, any dish can fit a plan if you count the portion. This portion is about 9% of a 2,000 kcal day; a calorie calculator gives your own target. If you have a medical condition, ask a doctor or dietitian.
What adds the most calories?
Butter and sour cream make the whole difference: 10 g of butter is 72 kcal, as much as 80 g of the potato itself.
How do I count calories if my portion is different?
Multiply 89 kcal by the cooked weight in grams and divide by 100. For example 250 g gives about 223 kcal. If you cannot weigh it, photograph the plate in the Calories from a photo tool.