Calories in Boiled Aloo (Potato): Nutrition, Portions, and Diet Tips
Calories in Boiled Aloo (Potato): Nutrition, Portions, and Diet Tips
Boiled Aloo (Potato) has 86.0 kcal per 100 g. One medium potato (about 150 g) gives 129.0 kcal. Most of that energy comes from carbohydrate, not fat, so boiled potato can sit comfortably in a balanced Pakistani meal when the portion is watched.
Nutrition Facts for Boiled Aloo (Potato)
| Food | Calories (kcal) | Protein (g) | Carbohydrate (g) | Fat (g) |
|---|---|---|---|---|
| Boiled Aloo (Potato), per 100 g | 86.0 | 1.7 | 20.0 | 0.1 |
| Boiled Aloo (Potato), 1 medium potato (about 150 g) | 129.0 | 2.5 | 30.0 | 0.1 |
These values come from the entry Potatoes, boiled, cooked without skin, flesh, without salt (fdcId 170440). Per 100 g, boiled aloo provides 86.0 kcal, protein 1.7 g, carbohydrate 20.0 g, and fat 0.1 g. For one medium potato (about 150 g), the totals are 129.0 kcal, protein 2.5 g, carbohydrate 30.0 g, and fat 0.1 g. Fat stays at 0.1 g in both cases because the potato is not fried and no salt or oil is added during cooking. Carbohydrate is the dominant nutrient here, at 20.0 g per 100 g and 30.0 g per serving.
Boiled Aloo (Potato) Portions in Pakistani Kitchens
The serving used on this page is 1 medium potato (about 150 g), which is close to what many households call one medium sized aloo. That portion carries 129.0 kcal, protein 2.5 g, carbohydrate 30.0 g, and fat 0.1 g. If you eat only half of that potato you are getting less than the full 129.0 kcal, and if you take two medium potatoes you move past it, so weighing the pieces now and then helps.
Aloo appears in many forms across Pakistan: plain boiled in a light salad, tossed into chaat with chickpeas, mashed with a little warm milk, or served beside daal and roti. The potato itself stays the same in each case as long as it is simply boiled. What changes the calorie picture is the topping, such as butter, ghee, fried masala, or a spoon of sweet chutney. Keep the plain boiled potato at the centre of the plate and treat the extras as small additions rather than the main event.
Boiled Aloo (Potato) Compared With Other Foods
Fried Aloo (French Fries) contains 158.0 kcal per 100 g, and 1 small plate (about 100 g) gives 158.0 kcal. Boiled Aloo (Potato) has 86.0 kcal per 100 g, so the same weight of potato cooked in oil carries noticeably more energy. One medium potato (about 150 g) of boiled aloo gives 129.0 kcal, which is less than the 158.0 kcal found in 1 small plate (about 100 g) of fries. The protein in boiled aloo is 1.7 g per 100 g and the fat is 0.1 g per 100 g, since plain boiling adds no oil at all. You can read the full entry on Fried Aloo (French Fries).
Is Boiled Aloo (Potato) Good for Weight Loss?
Boiled aloo can fit a calorie controlled diet, because it is filling and fairly modest in energy for its volume. One medium potato (about 150 g) costs 129.0 kcal, and per 100 g it is 86.0 kcal, so the portion you serve decides where you land by the end of the day. Weight management depends on the total you eat across breakfast, lunch, dinner, and snacks, plus your habits around movement and sleep. A plain boiled potato on its own rarely upsets a plan, but large portions, added oil, and fried sides can push the daily total higher than expected.
How to Eat Boiled Aloo (Potato) Wisely
- Weigh 1 medium potato (about 150 g) once or twice so you know what 129.0 kcal looks like on your own plate.
- Keep the potato plain boiled. Fat is 0.1 g per 100 g in plain boiled aloo, but it climbs quickly the moment you fry it or add butter and ghee.
- Build the rest of the plate around the potato with daal, raita, salad, or a roti sized to your needs, since carbohydrate is 20.0 g per 100 g and 30.0 g per serving and it sits better with other foods than alone.
- If you are craving fries, compare first. Fried Aloo (French Fries) is 158.0 kcal per 100 g against 86.0 kcal per 100 g for boiled aloo.
Who Should Be Careful
If you have diabetes, are pregnant, or manage kidney or heart conditions, speak with a qualified doctor before changing how much potato you eat. Boiled potato is mostly carbohydrate, at 20.0 g per 100 g and 30.0 g per serving, and the right amount differs from person to person. This page is general information and cannot replace advice from your own doctor or dietitian.
FAQ
How many calories are in 100 g of boiled aloo? Per 100 g, boiled aloo gives 86.0 kcal, with protein 1.7 g, carbohydrate 20.0 g, and fat 0.1 g. These figures come from Potatoes, boiled, cooked without skin, flesh, without salt (fdcId 170440).
How many calories are in one medium boiled potato? One medium potato (about 150 g) has 129.0 kcal. The same serving gives protein 2.5 g, carbohydrate 30.0 g, and fat 0.1 g.
Is boiled aloo better than fries when you are watching your weight? Boiled aloo has 86.0 kcal per 100 g, while Fried Aloo (French Fries) has 158.0 kcal per 100 g, and 1 small plate (about 100 g) gives 158.0 kcal. Neither food decides the outcome on its own, so the practical answer is to watch portions, cooking method, and your daily total.
If weight management is the goal, the calorie calculator can help plan the day, and Active Detox is available at Clinicaly, along with all products, more Pakistani food calories, our contact page, the DRAP safety guide, and about Clinicaly.
Data source: USDA FoodData Central, Potatoes, boiled, cooked without skin, flesh, without salt, fdcId 170440. Values per 100 g; serving values are approximate. Medical disclaimer: this page is for general information only and is not medical advice. Consult a qualified doctor before changing your diet.