Are New Potatoes Good For Weight Loss?

New potatoes often get labeled as “carbs to avoid” in weight loss circles. That label is more complicated than most people realize.

Are new potatoes good for weight loss? The short answer is yes, when eaten in sensible portions and prepared without heavy butter or oil. New potatoes have a lower calorie density than mature potatoes and a slightly lower glycemic response, which can help with appetite control if you keep the serving reasonable.

Many dieters assume all potatoes are off-limits because of their starch content. But new potatoes are harvested earlier, which means their starch hasn’t fully developed. That changes how your body processes them.

This article looks at the actual evidence behind new potatoes and weight loss. You’ll get a clear breakdown of calories, carb quality, cooking methods that matter, and practical ways to include them without derailing progress.

Key Points at a Glance

How Many Calories Are in New Potatoes?

A 100‑gram serving of new potatoes (about 3–4 small ones with skin) contains roughly 70 to 80 calories. That’s about 15 to 20 calories fewer than the same weight of a mature russet potato.

I always weigh mine raw before cooking. It’s easy to underestimate portion sizes when they come out golden and tender after roasting.

The calorie difference may seem small, but it adds up if you eat potatoes several times a week. Over a month, swapping mature potatoes for new potatoes could save 300 to 500 calories without changing portion size — assuming you don’t drown them in butter.

Are New Potatoes Good for Weight Loss Compared to Other Carbs?

Compared to refined carbs like white rice or pasta, new potatoes have a clear advantage. They provide more fiber (about 2 grams per serving with skin) and contain naturally occurring vitamins that refined grains lack.

Some studies suggest that potatoes rank high on the satiety index — meaning they make you feel fuller longer than many other carbohydrate sources. One small study found that participants who ate boiled potatoes with a meal felt less hungry and ate fewer calories later compared to those who ate the same calories from white bread.

That doesn’t mean new potatoes are a “magic” food. But they are a reasonable starch option when your overall diet is well balanced with protein, vegetables, and healthy fats.

Best Ways to Prepare New Potatoes for Weight Loss

How you cook new potatoes matters more than the potatoes themselves. Boiling or steaming keeps calories low — about 70 to 80 per 100 grams. Roasting with a light spray of oil adds roughly 30 to 40 extra calories per tablespoon of oil used across the whole batch.

I’ve found that tossing halved new potatoes with a teaspoon of olive oil, salt, pepper, and a pinch of smoked paprika before roasting gives plenty of flavor without needing heavy sauces.

Mashing new potatoes with the skin on is another option. The skin adds fiber and nutrients. Use a small amount of plain Greek yogurt or low‑fat milk instead of heavy cream and butter to keep the calorie count reasonable.

Can You Eat New Potatoes Every Day and Still Lose Weight?

Yes, as long as your total daily calorie intake supports a calorie deficit. New potatoes can fit into nearly any balanced diet if you account for them in your overall meal plan.

One way to do that is to use a TDEE calculator to figure out your maintenance calories, then subtract 300–500 calories per day for gradual weight loss. Include your planned potato portion in that total. For most women, a sensible serving is about 100–150 grams of new potatoes (about 4–5 small ones per meal).

If you notice that eating potatoes makes you crave more carbs later in the day, you might be sensitive to their glycemic effect. In that case, eating them with protein and fat and choosing smaller portions can help control cravings.

TDEECal Team

The TDEECAL Team writes about nutrition, metabolism, and fat loss the way we built our calculator, with real numbers and no hype. We dig into the research so you don’t have to guess.