Yukon Gold Potato Calories

Yukon Gold potatoes are known for their buttery texture, thin skin, and golden color, making them a favorite for roasting, boiling, and mashing. But how many calories are in a Yukon Gold potato, and are they a healthy choice?

Here’s everything you need to know about Yukon Gold potato calories, along with nutritional highlights and health benefits.

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🥔 Calories in Yukon Gold Potatoes

Yukon Gold potatoes, like most potatoes, are naturally low in calories. Here's how they measure up:

✅ Small (about 100g, roughly 2 inches diameter): 75–80 calories

✅ Medium (about 150g, roughly 2½ inches diameter): 110–120 calories

✅ Large (about 225g, roughly 3 inches diameter): 165–170 calories

In general, Yukon Gold potatoes contain approximately 80 calories per 100 grams.

 

🥔 Nutrition Facts

Here’s the nutritional breakdown for one medium Yukon Gold potato (150g):

✔️ Calories: 120
✔️ Carbohydrates: 26g
✔️ Protein: 3g
✔️ Fiber: 2g
✔️ Fat: 0g (virtually fat-free)
✔️ Vitamin C: 30% daily value
✔️ Potassium: 15% daily value
✔️ Vitamin B6: 10% daily value
✔️ Iron: 6% daily value

Yukon Gold potatoes are a great source of vitamin C, potassium, and dietary fiber, making them both nutritious and satisfying.

 

🥔 Are Yukon Gold Potatoes Healthy?

Yes! Yukon Gold potatoes offer several health benefits:

✅ High in potassium: Supports heart health and regulates blood pressure.
✅ Good source of vitamin C: Essential for immunity and skin health.
✅ Fiber content: Supports digestive health and helps you feel fuller longer.
✅ Low calorie: Great for calorie-controlled diets if prepared healthily.

The key to maintaining their nutritional value is mindful preparation—avoid frying or adding excessive fats and salt.

 

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🥔 Calorie Comparison: Yukon Gold vs. Other Potatoes

Here's how Yukon Gold potatoes compare to other common potato varieties (per 100 grams):

Yukon Gold potatoes are similar in calories to other common potato varieties, with minimal differences.

 

🥔 Healthy Ways to Enjoy Yukon Gold Potatoes

Here are some healthy cooking ideas to keep calories controlled:

✅ Roasted Yukon Gold Potatoes: Toss in olive oil, garlic, and herbs; roast until crisp.
✅ Baked Potato: Bake and top with Greek yogurt instead of sour cream to reduce calories.
✅ Mashed Potatoes: Use low-fat milk or broth and minimal butter for lighter mashed potatoes.
✅ Air-Fried Potatoes: Cut into wedges and air-fry with minimal oil for crispy fries.

 

Final Thoughts

Yukon Gold potatoes are tasty, nutrient-rich, and moderately caloric—around 120 calories per medium potato. When prepared in healthier ways, they offer valuable nutrients like potassium, vitamin C, and fiber, making them a nutritious choice as part of a balanced diet.

 

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References

1. USDA FoodData Central. (n.d.). Potatoes, Yukon Gold, flesh and skin, raw. FoodData Central. Retrieved from https://fdc.nal.usda.gov

2. Healthline. (2023). Potatoes 101: Nutrition Facts and Health Effects. Retrieved from
https://www.healthline.com/nutrition/foods/potatoes

3. Cleveland Clinic. (2022). Are Potatoes Healthy?. Retrieved from
https://health.clevelandclinic.org/are-potatoes-healthy/

4. Potato Goodness. (2024). Yukon Gold Potato Nutrition and Health Benefits.
Retrieved from: https://www.potatogoodness.com/potato-types/yellow-potatoes/