Potatoes are a staple food around the world and a major part of many people’s diets. When looking at the nutritional content of potatoes, one common question is: how many calories are in 2 small yellow potatoes?
Quick Answer
The quick answer is that 2 small yellow potatoes (around 4 ounces or 113 grams total) contain approximately:
- 110-130 calories
- 0 grams of fat
- 25-30 grams of carbohydrates
- 3-5 grams of protein
- 15-20% of the recommended daily intake of vitamin C
- 10-15% of the recommended daily intake of vitamin B6
- 4-8% of the recommended daily intake for iron, potassium, and other micronutrients
So in summary, 2 small yellow potatoes provide 110-130 calories and offer a nutritious source of carbohydrates, vitamins, minerals and antioxidants.
Determining Potato Calories
The specific calorie count of potatoes can vary for several reasons:
- Potato type – Different varieties of potato contain slightly different levels of starch, fiber, water content, and nutrients. Yellow potatoes tend to have marginally fewer calories than white potatoes.
- Potato size – Smaller potatoes have less edible material and therefore contain fewer calories per potato.
- Cooking method – Potatoes that are baked, boiled, or steamed typically have fewer calories than potatoes that are fried, roasted in oil, or made into chips.
- Additions – What you eat with your potatoes can significantly increase the calorie count. For example, butter, cheese, bacon, or creamy sauces.
That said, most small whole yellow potatoes around 2-3 inches wide provide about:
- 1 small potato (2 ounces or 57g) = 60-70 calories
- 2 small potatoes (4 ounces or 113g) = 110-130 calories
These totals are for potatoes that have been simply boiled, baked, or steamed with no added fat or seasoning.
Nutritional Profile of Yellow Potatoes
Here is a more detailed nutritional profile of yellow potatoes per 100g raw, which is equivalent to about 1 medium whole potato (3-4 ounces):
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 77 | 4% |
| Fat | 0.1g | 0% |
| Sodium | 7mg | 0% |
| Potassium | 425mg | 9% |
| Total Carbs | 17g | 6% |
| – Fiber | 2g | 7% |
| – Sugars | 1g | |
| Protein | 2g | |
| Vitamin C | 19mg | 21% |
| Vitamin B6 | 0.3mg | 15% |
| Iron | 0.8mg | 4% |
*Percent Daily Values are based on a 2000 calorie diet
As you can see, yellow potatoes are low in calories and fat and contain no cholesterol or sodium. They provide a range of important nutrients, including a significant amount of vitamin C, vitamin B6, potassium, and fiber.
Benefits of Yellow Potatoes
Here are some of the key health benefits that yellow potatoes provide:
- Fiber – Potatoes contain fiber, particularly in their skin. Fiber helps improve digestion and heart health.
- Potassium – Yellow potatoes are high in potassium, which helps control blood pressure.
- Vitamin C – Yellow potatoes provide a significant amount of vitamin C. This acts as an antioxidant and helps boost immunity.
- Vitamin B6 – Vitamin B6 is important for energy metabolism and brain health. A medium potato provides 15% of your daily needs.
- Antioxidants – Yellow potatoes contain antioxidants like carotenoids lutein and zeaxanthin which support eye health.
- Resistant starch – Some of the starch in potatoes is resistant to digestion, acting as a prebiotic for gut bacteria.
So in moderation, yellow potatoes can be part of a healthy diet and provide a range of beneficial nutrients and health effects.
Potato Calories Compared to Other Foods
At around 80 calories per 100g, yellow potatoes have a moderate calorie density compared to other starchy foods and vegetables:
| Food | Calories per 100g |
|---|---|
| Yellow potatoes | 77 |
| Sweet potato | 86 |
| White potatoes | 82 |
| Quinoa | 120 |
| Brown rice | 112 |
| Whole wheat pasta | 131 |
| Broccoli | 34 |
| Carrots | 41 |
| Spinach | 23 |
Compared to refined grains like white pasta and rice, yellow potatoes have fewer calories for the same weight of food. But they contain more calories than most vegetables due to their starch content.
Ways to Reduce Potato Calories
If you are looking for ways to lower the number of calories in potatoes, here are some tips:
- Choose smaller potatoes which have fewer calories than large ones
- Leave the skins on for extra fiber, nutrients and to help fill you up
- flavor with herbs, spices, vinegar or mustard instead of butter, oil or creamy sauces
- Opt for healthier cooking methods like baking, boiling or steaming over frying
- Enjoy yellow potatoes as a side dish rather than a main meal
- Pair potatoes with lower calorie foods like vegetables or lean protein
- Watch your portion size – most people only need one medium potato worth to feel satisfied
Making these simple modifications when cooking and eating yellow potatoes can help reduce the overall calories per serving while still enjoying their flavor and nutrients.
Potato Calories and Weight Loss
Potatoes have developed an unfortunate reputation for not being weight loss friendly. However, potatoes can be part of a healthy weight loss diet in moderation.
While potatoes are calorie dense compared to leafy greens, they are less energy dense than refined grains and many sources of protein. Their fiber content helps potatoes fill you up.
Research suggests that the calories from whole potatoes are not completely absorbed by the body due to their high fiber content and resistant starch. So the real number of digestible calories may be up to 10% less than the label states.
The key is watching your portions. Limiting to 1 medium baked or boiled potato around 150 calories should not significantly impact weight loss for most people when eaten alongside other nutrient-dense whole foods as part of a reduced calorie diet.
Yellow Potato Recipes
Here are some healthy recipe ideas to enjoy yellow potatoes:
Baked Yellow Potatoes
Ingredients:
- 2 medium yellow potatoes
- 1 tsp olive oil
- Sea salt and pepper
- Optional toppings – grated cheese, salsa, chili, broccoli, ham
Instructions:
- Preheat oven to 400°F.
- Wash and dry potatoes well, and prick several times with a fork.
- Coat potato skins lightly with olive oil and season with salt and pepper.
- Place directly on oven rack and bake 40-50 minutes until tender.
- Cut potatoes down the center and top with your desired baked potato toppings.
Yellow Potato Fries
Ingredients:
- 3 medium yellow potatoes, cut into wedges
- 1 tbsp olive oil
- 1 tsp paprika
- 1/4 tsp garlic powder
- Salt and pepper to taste
Instructions:
- Preheat oven to 425°F. Line a baking tray with parchment paper.
- In a large bowl, toss potato wedges with olive oil, paprika, garlic powder, salt and pepper until well coated.
- Arrange in a single layer on prepared baking tray.
- Bake 25-30 minutes, flipping halfway, until crispy and browned.
- Serve immediately.
Yellow Potato Salad
Ingredients:
- 1 1/2 lbs yellow potatoes, diced
- 3 hardboiled eggs, chopped
- 1/4 cup scallions, sliced
- 1/4 cup plain Greek yogurt
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1 tbsp Dijon mustard
- Salt and pepper to taste
Instructions:
- Boil potatoes until tender, about 15 minutes. Drain and set aside to cool.
- In a large bowl, mix together cooled potatoes, eggs, scallions, Greek yogurt, olive oil, lemon juice and mustard until well combined.
- Season to taste with salt and pepper.
- Chill before serving.
Conclusion
So in summary, 2 small yellow potatoes weighing approximately 4 ounces provide around 110-130 calories. They contain 25-30 grams of carbohydrate and offer a variety of beneficial nutrients including vitamin C, vitamin B6 and potassium. Yellow potatoes can be part of healthy diet and enjoyed in moderation as the starch and fiber help you feel satisfied. When watching your weight, roasted, baked or boiled yellow potatoes are a better choice over fried potatoes or unhealthy toppings. Incorporate yellow potatoes into your meals along with vegetables, lean protein and healthy fats for a balanced approach to eating.
