Yukon Gold potatoes are a popular type of potato known for their buttery flavor and smooth texture. When looking at the nutritional information for Yukon Gold potatoes, the key factor is the serving size. For a 6 oz (170g) serving of cooked Yukon Gold potatoes with the skin on, there are approximately:
Quick Answer
There are about 158 calories in 6 oz (170g) of cooked Yukon Gold potatoes with the skin on.
Calorie Count for 6 oz Yukon Gold Potatoes
Let’s take a deeper look at the calorie and nutrient breakdown for a 6 oz serving of cooked Yukon Gold potatoes:
| Nutrient | Amount |
|---|---|
| Calories | 158 |
| Total Fat | 0.3 g |
| Saturated Fat | 0.1 g |
| Trans Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 11 mg |
| Total Carbohydrates | 37 g |
| Dietary Fiber | 3 g |
| Sugars | 2 g |
| Protein | 4 g |
As you can see, a 6 oz portion of cooked Yukon Gold potatoes provides 158 calories, most of which come from carbohydrates. Potatoes are naturally fat-free and cholesterol-free, and do not contain any sugars aside from small amounts of natural starch-related sugars.
Factors Affecting Calories in Potatoes
When determining the calories and nutrients in potato servings, there are several factors to consider:
Cooking Method
How potatoes are prepared and cooked affects their calorie content. Potatoes cooked without any added fats or oils have the fewest calories. Deep frying or cooking them in oily or fatty preparations adds more calories from fat.
With or Without Skin
Leaving the potato skin on results in more fiber, vitamins, and overall nutrients. Potatoes with the skin on have slightly more calories than peeled potatoes. Skinless potatoes have about 10-15 fewer calories per 6 oz serving.
Other Ingredients Added
What you add to your potatoes will also change their nutrition profile. Butter, cheese, sour cream, bacon, and other high-fat ingredients boost the calorie count of potato dishes. Going easy on these extras helps keep the calorie content reasonable.
Potato Type
While all potato varieties are relatively similar in their calorie content, some types are a little higher or lower. For example, red potatoes contain slightly more calories per ounce than Yukon Gold or russet potatoes due to subtle differences in starch and moisture content.
Calories in Other Serving Sizes of Yukon Gold Potatoes
To determine the calories in Yukon Gold potatoes for serving sizes other than 6 oz, here is the breakdown per ounce and per 100 grams:
- 1 oz cooked Yukon Gold potatoes: 26 calories
- 100 grams (3.5 oz) cooked Yukon Gold potatoes: 87 calories
Based on these figures, you can calculate the approximate calories for any desired serving size of cooked Yukon Gold potatoes. For example:
- 2 oz Yukon Gold potatoes: 52 calories
- 8 oz Yukon Gold potatoes: 208 calories
- 10 oz Yukon Gold potatoes: 260 calories
Daily Calorie Needs
When incorporating Yukon Gold potatoes into your diet, keep your individual daily calorie needs in mind. The average person needs around 2000 calories per day to maintain weight, but your needs may be higher or lower based on your age, gender, activity level, and other factors.
Estimating Calories Needs
To estimate your calorie requirements, there are some simple formulas you can use:
- Sedentary women: Add 200 calories for every decade over 20 (e.g. 2200 calories if you are 30 years old)
- Sedentary men: Multiply your weight in pounds by 15 calories (e.g. 1800 calories for a 120 lb man)
- Moderately active: Add 200-500 calories to the sedentary amount
- Very active: Add 500-1000+ calories to the sedentary amount
Online calculators and mobile apps can also provide customized daily calorie estimates after inputting details about your age, weight, activity level, etc.
Potatoes as Part of a Balanced Diet
Potatoes can be enjoyed as part of a healthy, balanced diet when portion sizes and preparation methods are taken into account. Pairing potatoes with lean proteins, vegetables, fiber-rich grains, healthy fats, and low-fat dairy products helps to ensure your diet provides adequate nutrition within your calorie needs for weight management.
Tips for Serving Yukon Gold Potatoes
Here are some tips for enjoying Yukon Gold potatoes as part of a healthy diet:
- Leave the skins on for added nutrition and fiber.
- Use healthier cooking methods like baking, roasting, or air frying instead of frying.
- Season with herbs, spices, lemon juice, or low-fat condiments instead of butter, sauce, or bacon.
- Portion out reasonable serving sizes using a kitchen scale or measuring cups.
- Pair potatoes with lean proteins and non-starchy vegetables for balanced nutrition.
- Enjoy potatoes alongside activity and exercise to help burn calories and manage your weight.
Health Benefits of Yukon Gold Potatoes
Despite their calorie and carbohydrate content, Yukon Gold potatoes provide some valuable nutrients and health benefits, including:
- Fiber – With the skin on, potatoes offer over 3 grams of fiber per serving for digestive and heart health.
- Potassium – A 6 oz serving contains over 600mg potassium, which is important for muscle function and blood pressure.
- Vitamin C – Yukon Gold potatoes provide about 20% of the RDI for this antioxidant vitamin in a 6 oz portion.
- Resistant Starch – This type of starch may benefit blood sugar control, weight management, and colon health.
- Nutrient Density – Potatoes offer vitamin B6, iron, magnesium, and other essential nutrients with relatively few calories.
So while keeping portion sizes reasonable, enjoying Yukon Gold potatoes as part of an overall healthy diet can definitely be nutritious.
Conclusion
To summarize, a 6 oz portion of cooked Yukon Gold potatoes contains about 158 calories. The exact amount can vary depending on preparation methods, whether the skin is removed, and any additions or ingredients mixed in. Potatoes can be part of a healthy diet when eaten in moderation alongside other nutritious foods. Leaving the skin on provides more fiber and nutrients. Following proper portion sizes for your calorie needs and using healthy cooking techniques helps keep Yukon Gold potatoes a nutritious part of your diet.
