Fingerling potatoes are a small, slender type of potato that are around 2-4 inches long. They have a waxy, smooth skin and a creamy, dense flesh. Fingerlings contain slightly fewer calories and carbs than regular russet potatoes, but they still pack nutritional value. Knowing the calorie count can help you make informed choices when planning meals and managing your diet. In this article, we’ll explore the calorie content of fingerling potatoes and how they compare to other types of potatoes.
The Basics on Fingerling Potato Calories
A 1-cup serving of boiled, cubed fingerling potatoes contains:
- Calories: 156
- Total fat: 0.1 g
- Sodium: 12 mg
- Total carbs: 36 g
- Dietary fiber: 4 g
- Sugars: 3 g
- Protein: 4 g
As you can see, a 1-cup serving of fingerlings provides a good amount of nutrients for relatively few calories. Let’s take a closer look at how many calories are packed into fingerling potatoes.
Calories in 100g of Raw Fingerling Potatoes
100 grams of raw fingerling potatoes contains about 77 calories. The calorie composition is:
- 77% calories from carbs
- 6% calories from protein
- 17% calories from fat
Since fingerlings are relatively low in fat and high in carbs and protein, they can be part of a healthy diet.
Calories in 1 Cup of Boiled Fingerling Potatoes
When fingerling potatoes are boiled, their calorie content changes slightly. 1 cup or about 156g of boiled, cubed fingerling potatoes contains:
- 156 calories
- 0.1 g fat
- 12 mg sodium
- 36 g carbs
- 4 g fiber
- 3 g sugar
- 4 g protein
As you can see, boiling fingerlings causes them to absorb some water, which slightly dilutes the calorie density. But they still provide a good amount of nutrition per calorie.
Calories in Mashed, Baked, Roasted Fingerling Potatoes
Preparing fingerling potatoes via mashing, baking or roasting impacts their calories and nutrients. Here is the calorie breakdown for a 1 cup serving of fingerlings prepared different ways:
Preparation Method | Calories |
---|---|
Mashed | 238 |
Baked | 179 |
Roasted | 220 |
Mashing incorporates milk, butter or other ingredients that increase the calorie content. Roasting also adds a bit more fat and calories due to the oil. Baked fingerling potatoes retain a similar calorie level to boiled. But all preparations provide nutrition in moderation.
How Fingerling Potato Calories Compare to Other Types
Now let’s see how the calories in fingerling potatoes compare to some other popular types of potatoes:
Fingerlings vs. Russet Potatoes
Russet potatoes are the most common potato variety. Here’s how their calories compare to fingerlings:
Potato Type | Calories (1 cup boiled) |
---|---|
Fingerling potatoes | 156 |
Russet potatoes | 168 |
Russets contain slightly more calories than fingerlings – about 12 more per cup. The extra calories come mostly from their higher carbohydrate content.
Fingerlings vs. Red Potatoes
Red potatoes are creamy, waxy potatoes that are a close relative of fingerling potatoes. Here is the calorie comparison:
Potato Type | Calories (1 cup boiled) |
---|---|
Fingerling potatoes | 156 |
Red potatoes | 170 |
Red potatoes also contain slightly more calories than fingerlings, providing 14 extra calories in a 1-cup serving. The additional calories come from their higher carbohydrate content.
Fingerlings vs. Sweet Potatoes
Sweet potatoes have a distinct sweet flavor and differ nutritionally from white potatoes. Here is how they compare calorie-wise:
Potato Type | Calories (1 cup boiled) |
---|---|
Fingerling potatoes | 156 |
Sweet potatoes | 180 |
Sweet potatoes contain around 24 more calories per cup than fingerling potatoes. This comes from their higher carbohydrate and sugar content.
Tips for Serving Fingerling Potatoes
Here are some tips for enjoying fingerling potatoes as part of a healthy diet:
- Roast them with a bit of olive oil, garlic, and herbs for a flavorful side dish.
- Toss boiled fingerlings with vinaigrette dressing for potato salad.
- Add diced, boiled fingerlings to soups, stews and pot pies.
- Try homemade gnocchi or dumplings using a fingerling potato base.
- Substitute mashed fingerlings for russets in recipes for a creamy texture.
- Slice and pan-fry fingerlings with onions for breakfast hash.
Fingerling potatoes are lower in calories than many other types of potatoes. But no matter what variety you enjoy, practice portion control. Half a cup of potatoes contains around 80 calories and provides a good amount of nutrition to complement a meal.
Nutrition Benefits of Fingerling Potatoes
In addition to being relatively low in calories, fingerling potatoes offer some valuable nutrition per serving, including:
- Carbs – The 36g of carbs in a 1-cup serving of boiled fingerlings provides energy for the body and brain.
- Fiber – With 4g of fiber per serving, fingerling potatoes can help improve digestive health.
- Vitamin C – Fingerlings contain about 30% of the RDI for vitamin C, supporting immune function.
- Potassium – With 581mg potassium per cup, fingerlings play a role in controlling blood pressure.
- Iron – The iron in fingerlings helps transport oxygen in the blood to all cells.
Along with their nutritional benefits, the creaminess and versatile flavor of fingerling potatoes make them a tasty addition to many dishes.
Cooking Methods Impact Fingerling Potato Calories
Keep in mind that how you prepare fingerling potatoes affects their calorie content. Cooking methods like deep frying can significantly increase the calories and fat. Here is a comparison:
Cooking Method | Calories (1 cup) |
---|---|
Deep fried | 277 |
Roasted | 220 |
Boiled | 156 |
Healthier cooking techniques like roasting, boiling, baking or pan frying with minimal oil help keep fingerling potato calories down. You can also substitute Greek yogurt or low-fat milk when mashing them.
Fingerling Potato Calories in Recipes
When eating fingerling potatoes as part of recipes, the other ingredients impact the total calorie count. However, using fresh, whole foods can keep the calories balanced. Here are the calories for 1 serving of common fingerling potato recipes:
Recipe | Calories (1 serving) |
---|---|
Herb-Roasted Chicken and Fingerlings | 248 |
Fingerling Potato Salad | 312 |
Fingerling Potato Soup | 194 |
As part of an overall healthy diet, enjoying fingerling potato recipes in moderation can provide nutrition, fiber and satisfaction.
Typical Fingerling Potato Calories Per Day
Most nutrition experts recommend getting 45-65% of your daily calories from carbs. For a 2000 calorie diet, this equals about 225-325 carb calories at each meal.
A serving of 1/2 cup boiled fingerling potatoes provides about 80 calories and 18g carbs. This portion fits easily within a balanced meal plan.
To stay within healthful daily calorie and carb limits, consume potatoes in moderation along with vegetables, lean protein and healthy fats. Work with your doctor or dietitian to determine your ideal daily fingerling potato calories.
Low Calorie Ways to Enjoy Fingerling Potatoes
Here are some tips for enjoying fingerling potatoes as part of a low calorie meal:
- Top a baked fingerling potato with salsa, Greek yogurt and chopped scallions instead of heavy toppings like butter, cheese or bacon.
- Fry fingerling wedges in just 1 tsp olive oil and sprinkle with herbs for a side dish.
- Substitute mashed fingerlings for half the white rice in fried rice dishes to cut the carbs.
- Enjoy a roasted fingerling potato as a snack with just a spritz of olive oil and salt.
- Add diced boiled fingerlings to a veggie omelet or egg white scramble.
With smart cooking methods and portion sizes, fingerling potatoes can be enjoyed as part of an overall healthy low calorie diet.
Should You Be Concerned About Fingerling Potato Calories?
In general, the calorie content in fingerling potatoes should not be a major concern for most healthy people. Fingerlings are relatively low in calories for the amount of nutrients they provide.
However, those restricting calories for weight loss may want to watch portions. Stick with 1/2 – 1 cup serving per meal and avoid going overboard with high-fat toppings to keep calories in check.
Individuals with diabetes or blood sugar issues may need to be mindful of the carbohydrate content. Pairing fingerling potatoes with protein, fat and fiber can help manage blood sugar response.
But for most people, enjoying fingerling potatoes in moderation as part of an overall varied diet should fit into a healthy calorie intake.
The Takeaway on Fingerling Potato Calories
Fingerling potatoes provide an enjoyable source of carbs, nutrition and fiber. A 1-cup serving of boiled, cubed fingerlings contains about 156 calories.
Compared to other types of potatoes, fingerlings are slightly lower in calories than russets or red potatoes, but higher than sweet potatoes.
To make the most of fingerling potatoes’ nutritional value without going overboard on calories, enjoy baked, boiled, roasted or pan-fried preparations. Be mindful of portion sizes and accompaniments to keep calories in check.
With a bit of planning, fingerling potatoes can be delighted in as part of an overall healthy diet.