Yukon Gold Potato Calories: Nutrition per Medium Potato, Carbs and Blood Sugar

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One medium raw Yukon Gold potato (148 g) has about 106 calories, 2.7g protein, 23.7g carbs, 2g fiber, 1g sugar and 0.4g fat. USDA lists gold potatoes at about 72 kcal per 100 g, the same range as russet and white potatoes. Boiled or baked in the skin it is a low-fat, potassium-rich carb; fried, or mashed with butter and cream, the total climbs fast.

Quick Nutrition Facts

Per 1 medium raw Yukon Gold 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

Yukon Gold is a yellow-fleshed, thin-skinned potato, and its calories per gram match other potatoes at around 72 kcal per 100 g. Size and added fat move the total: a small 100 g potato is about 72 kcal, a 148 g medium is 106, a 250 g large is about 180, and a tablespoon of butter adds roughly 100. The thin skin is easy to eat, so scrub it and keep it on for the fiber and potassium (about 620 mg per medium potato on the Potatoes USA label). For blood sugar, boil, chill and eat cold or reheated: in one small study, boiled red potatoes had a glycemic index of 89 hot and 56 cold.

Myth Busters

MYTH #1: Yukon Gold has fewer calories than russet.

TRUTH: Raw gold potato is about 72 kcal per 100 g, in the same range as russet. The variety changes texture and flavor. Weight and added fat set the calories. 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: Yukon Gold mash is a light side dish.

TRUTH: The potato itself is about 106 kcal per medium potato, but the butter and cream in a typical mash can double that. The buttery taste comes from the flesh, so you can use less fat than a recipe asks for. 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

MYTH #3: Potatoes are empty carbs.

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

MYTH #4: All potatoes raise blood sugar the same amount however they are cooked.

TRUTH: Preparation matters. Boiled red potatoes had a glycemic index of 89 hot and 56 after boiling, chilling and eating cold, in a small study. Fernandes, Velangi and Wolever: Glycemic index of potatoes commonly consumed in North America

MYTH #5: Chilled potatoes are low-carb.

TRUTH: Chilling makes a small amount of resistant starch. Carbs and calories stay the same and 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

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		About 106 kcal and almost no fat per medium potato, filling when boiled or baked. Butter, cream and frying 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		A 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 has a high glycemic load. Boiling then chilling, a smaller portion and protein and vegetables on the plate 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		3 mg sodium, under 1g fat and 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 Yukon Gold Potato

A boiled or baked medium Yukon Gold gives about 24g of starchy carbs with little fat or protein to slow digestion, so glucose rises in the first 30 to 45 minutes and returns to baseline in about two hours. Cooked, chilled and eaten cold, 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 Yukon Gold 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, then eat cold or reheated, as in potato salad.
Leave the thin skin on for the fiber.
Pair it with protein and vegetables rather than eating it alone.
Keep to one medium potato and skip frying.
Walk for 10 to 15 minutes after the meal.

Cultural Significance

The Yukon Gold was bred at the University of Guelph in Ontario, Canada, by crossing a South American yellow-fleshed potato with a North American white variety, and released in 1980. It became a North American supermarket default for mashing, roasting and potato salad because the flesh is naturally buttery and the skin is thin enough to leave on.

Compare & Substitute

Yukon Gold 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 Yukon Gold potato?

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

Does Yukon Gold have fewer calories than russet?

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

Are Yukon Gold potatoes good for weight loss?

Yes, boiled, baked or roasted with little oil. A medium potato is about 106 kcal with under 1g fat. Fries and butter-heavy mash are the problem, not the potato.

Are Yukon Gold potatoes good for blood sugar?

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