How to Cook Potatoes for Weight Loss

How to Cook Potatoes

The humble potato, a staple in many diets worldwide, has often been criticized in the context of weight loss. However, when incorporated properly into a balanced diet and prepared healthily, potatoes can indeed contribute towards weight control. Let’s explore various methods on how to cook potatoes effectively for weight loss.

The Nutritional Profile of Potatoes

Potatoes are high in water and fiber, which can make you feel fuller for longer and subsequently aid in reducing the overall caloric intake. A medium-sized potato contains:

  • Calories: 163
  • Protein: 4.3 grams
  • Fat: 0.2 grams
  • Fiber: 3.8 grams
  • Potassium: 952 mg

Boiled Potatoes

Weight loss targeted meal: Boiled Potatoes

Boiling potatoes preserves most of their nutritional qualities, making it an ideal preparation method for weight loss.

  1. Peel and cut the potatoes into even chunks.
  2. Put the potatoes in a pot and add enough water to cover them.
  3. Add a pinch of salt and bring to boil.
  4. Once boiling, reduce the heat and simmer for about 15-20 minutes or until the potatoes are easily pierced with a fork.

Baked Potatoes

Baking is another healthy way to cook potatoes, and it adds a delightful crispy texture.

Baked Potatoes for weight loss
  1. Preheat your oven to 200°C (400°F).
  2. Prick the potatoes all over with a fork and wrap them with foil. 
  3. Place on a baking sheet and bake for about an hour, or until they’re crispy on the outside but soft inside.
  4. Cut open and enjoy with a dollop of low-fat Greek yogurt instead of butter or sour cream.
MethodCalories (per serving)Additional Tips
Boiling120-130 KCalAvoid using butter or cream while mashing
Baking170-200 KCalSwap out creamy and cheesy sauces with herbs or vinegar

Go Heavy on the Herbs

cooking method, flavoring potatoes

Regardless of your preferred cooking method, flavoring potatoes with herbs and spices, instead of high-calorie sauces or butter, significantly enhances weight-loss efforts. Consider rosemary, thyme, chili, garlic, or vinegar.


In the journey towards weight loss, potatoes can indeed be your ally if prepared correctly and consumed within an overall balanced diet. Remember to limit the use of high-calorie ingredients while prepping your potatoes and flavor generously with low-calorie herbs and spices to keep your weight loss efforts on track.

Reyus Mammadli

As a healthy lifestyle blogger for over 10 years, I couldn't pass up healthy eating and diet reviews. I prefer to write small, understandable articles and guides for visitors, to answer the question clearly and concisely and to give the reader a starting point for further actions to improve their diet and health in general.

Diet Expert