Yellow Potato Calories: Nutrition per Medium Potato, Carbs and Blood Sugar

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One medium raw yellow potato (148 g) has about 106 calories, 2.7g protein, 23.7g carbs, 2g fiber, 1g sugar and 0.4g fat. Yellow (Yukon Gold style) potatoes have the same calories per gram as white potatoes, so what changes the total is the cooking method and the fat you add. Boiled or baked they are a low-fat, potassium-rich carb; fried they roughly double or triple.

Quick Nutrition Facts

Per 1 medium raw yellow potato (5.3 oz)

Nutrient	Amount
Calories	106 kcal
Protein	2.7g
Carbohydrates	23.7g
Fiber	2g
Sugars	1g
Fat	0.4g
Sodium	3 mg

Macronutrient Breakdown

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NUTRITIONIST'S INSIGHT

Yellow potatoes sit in the same range as other potatoes, around 70 kcal per 100 g, so the variety is not the lever. The size and the cooking fat are. A 148 g potato is 106 kcal, a 250 g one is about 180, and a tablespoon of butter or oil adds 100 to 120 more. Leave the skin on for the extra fiber and potassium (about 620 mg per medium potato on the Potatoes USA label). For blood sugar, boil them, chill them, and eat them cold or reheated as potato salad: in one small study, boiled red potatoes eaten cold had a glycemic index of 56 against 89 hot.

Myth Busters

MYTH #1: Yellow potatoes have fewer calories than white potatoes.

TRUTH: Raw gold potato is about 72 kcal per 100 g and russet is in the same range. The variety changes flavor and texture, not calories. Weight, cooking method and added fat decide the total. USDA FoodData Central: Potatoes, gold, without skin, raw (FDC 2346403, Foundation Foods), via GetFoodFacts; Potatoes USA: Potato nutrition facts, one medium potato (148 g)

MYTH #2: Potatoes are empty carbs with no nutrition.

TRUTH: A medium potato with skin has about 620 mg of potassium, 27 mg of vitamin C and 2g of fiber for roughly 110 calories. Most of the fiber is in the peel. Potatoes USA: Potato nutrition facts, one medium potato (148 g); Harvard T.H. Chan School of Public Health, The Nutrition Source: Potatoes

MYTH #3: All potato dishes affect blood sugar the same way.

TRUTH: Preparation matters. Boiled red potatoes had a glycemic index of 89 hot and 56 when boiled, refrigerated and eaten cold, in a study of 10 to 12 adults per test. Instant mashed potato scored 88. Fernandes, Velangi and Wolever: Glycemic index of potatoes commonly consumed in North America

MYTH #4: Chilling potatoes turns them into a low-carb food.

TRUTH: Chilling creates only a small amount of resistant starch. The carbs and calories stay the same; the glucose response is somewhat lower, not gone. NutritionFacts.org: Why cooling potatoes lowers their glycemic load; Harvard T.H. Chan School of Public Health, The Nutrition Source: Potatoes

MYTH #5: Peeling yellow potatoes makes no difference.

TRUTH: Most of a medium potato's 2 to 3g of fiber sits in the peel, and boiling peeled potatoes leaches potassium into the water. Harvard T.H. Chan School of Public Health, The Nutrition Source: Potatoes

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		About 106 kcal and almost no fat per medium potato, and filling for the calories when boiled or baked. Fries and butter-heavy mash turn it into a high-calorie food. USDA FoodData Central: Potatoes, gold, without skin, raw (FDC 2346403, Foundation Foods), via GetFoodFacts; Harvard T.H. Chan School of Public Health, The Nutrition Source: Potatoes
Muscle Gain		Good carb source around training with 2.7g protein per medium potato. It needs a protein partner such as eggs, chicken or Greek yogurt. USDA FoodData Central: Potatoes, gold, without skin, raw (FDC 2346403, Foundation Foods), via GetFoodFacts; Potatoes USA: Potato nutrition facts, one medium potato (148 g)
Blood Sugar Control		Potato starch digests quickly and gives a high glycemic load. Boiling and chilling, a smaller portion and pairing with protein and vegetables help. Harvard T.H. Chan School of Public Health, The Nutrition Source: Potatoes; Fernandes, Velangi and Wolever: Glycemic index of potatoes commonly consumed in North America
Heart Health		Almost no sodium (3 mg) and no fat, with about 620 mg potassium per medium potato. Boiled, baked or roasted with little oil keeps it heart-friendly. Potatoes USA: Potato nutrition facts, one medium potato (148 g); USDA FoodData Central: Potatoes, gold, without skin, raw (FDC 2346403, Foundation Foods), via GetFoodFacts
Fiber and Gut Health		2g fiber per medium potato with skin, and some resistant starch if cooled after cooking. Beans and whole grains give more. Potatoes USA: Potato nutrition facts, one medium potato (148 g); NutritionFacts.org: Why cooling potatoes lowers their glycemic load

PERSONALIZED NUTRITION

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Blood Sugar Response to Yellow Potato

A boiled or baked medium yellow potato delivers about 24g of starchy carbs with little fat or protein to slow digestion, so glucose rises within the first 30 to 45 minutes and returns to baseline in about two hours. Eaten cold after boiling, the peak is lower. Fernandes, Velangi and Wolever: Glycemic index of potatoes commonly consumed in North America; Harvard T.H. Chan School of Public Health, The Nutrition Source: Potatoes

Estimated Blood Sugar Response (1 medium boiled yellow potato, 148 g)

Modeled estimate for a person without diabetes, not a measured trace. Individual responses vary.

How to flatten the spike

Boil, chill in the fridge and eat the potato cold or reheated, as in potato salad.
Keep the skin on for the fiber.
Pair it with protein and vegetables rather than eating it alone.
Keep the portion to one medium potato and skip frying.
Walk for 10 to 15 minutes after the meal.

Cultural Significance

Yellow-fleshed potatoes are an everyday staple across Europe and North America. The Yukon Gold was bred at the University of Guelph in Canada from a South American yellow-fleshed potato crossed with a North American white variety, and released in 1980. In the UK, Germany and France yellow-fleshed varieties are the default for boiling, salads and gratins because they hold their shape and taste buttery with little added fat.

Compare & Substitute

Yellow Potato vs Similar Foods

Nutrient	Sweet potato, baked (1 medium, 130 g)	Cauliflower, boiled (1 cup, 124 g)	Cooked brown rice (3/4 cup, 140 g)	Cooked lentils (1/2 cup, 99 g)
Calories	112 kcal	29 kcal	154 kcal	115 kcal
Protein	2g	2.3g	3.2g	9g
Carbohydrates	26g	5.1g	32g	20g
Fat	0.1g	0.6g	1.2g	0.4g

Frequently Asked Questions

How many calories are in a yellow potato?

One medium raw yellow potato (148 g) has about 106 calories by USDA data, which the Potatoes USA label rounds to 110. A small potato (about 100 g) is roughly 72 calories and a large one (250 g) about 180.

Do yellow potatoes have fewer calories than russet or white potatoes?

No. Raw gold potato is about 72 kcal per 100 g, close to russet and white potatoes. Cooking fat and portion size change the total far more than the variety.

Are yellow potatoes good for weight loss?

Yes, when boiled, baked or roasted with little oil. A medium potato is about 106 kcal with almost no fat. Fried potatoes and butter-heavy mash are the problem, not the potato.

Is a yellow potato good for blood sugar?

Potatoes have a high glycemic load. A smaller portion, the skin left on, protein and vegetables on the plate, and boiling then chilling the potato lower the response. People managing diabetes should check their own readings.