How much fiber do we need per day?
We need about 30 grams of dietary fiber per day. Unfortunately, most people consume less than half. About 95% of the Americans don’t consume the recommended fiber amount.
Dietary fiber intake is vital for good health. For instance, adequate amounts of fiber have been linked to weight loss. Try to consume at least 14 grams of fiber per 1000 kcal.
Plants are the richest foods in fiber. Therefore, consume legumes, vegetables, whole grains, nuts, seeds, and fruits regularly. Moreover, many common foods. such as oatmeal, rice, spinach, broccoli, bananas, apples, carrots, or avocados are all high in fiber.
Dietary fiber content of potatoes
According to the USDA, 100g of potatoes contain about 1.7-4 grams of fiber. That’s 14% DV (Daily Value). So, potatoes can help us meet our daily fiber needs.
The fiber content depends on the variety and the cooking method.
Furthermore, potatoes are a very satiating food. They keep us full for a long time. Even pasta or rice don’t have the same effect. So, according to scientists, potatoes may help us maintain a healthy weight (1, 2). Keep in mind that this effect is greater for boiled and mashed potatoes.
Fiber in French fries
French fries are actually a good source of fiber. They may contain more than 2g of fiber per 100g.
Frying tends to increase the resistant starch content of potatoes (1). Resistant starches can’t be digested. Moreover, they have powerful health benefits. Resistant starches may lower blood sugar levels, and improve insulin sensitivity. Additionally, resistant starches keep us full for a longer time.
Hence, homemade French fries may be a healthy and tasteful meal. Use healthy vegetable oils, such as canola, sunflower, or olive oil. Above all, the healthiest choice is cooking French fries with an air fryer.
Fiber in mashed potatoes
Mashed potatoes have about 1.3g of fiber per 100g.
That’s because mashed potatoes have absorbed moisture. While cooking the moisture content is highly increased.
Amount of fiber in whole baked potatoes
Another great way to cook potatoes is by baking them. This way, we avoid the extra calories of vegetable oil.
As a rule of thumb, the skin of vegetables and fruits is the richest part in nutrients. Potatoes are no exception. The fiber content of baked potatoes without the skin is 1.5g per 100g.
On the contrary, baked potatoes with the skin has a slightly greater fiber content. They have 2.2g of fiber per 100g.
How much fiber in potato chips?
Surprisingly, potato chips are high in dietary fiber, as well. They contain up to 4.8g of fiber per 100g.
Furthermore, many commercial packages claim to have 1g of fiber per 1 oz, but they aren’t a healthy option, as most potato chips are packed with calories, containing only a few nutrients. Moreover, commercial potato chips tend to be high in salt and saturated fats.
Excess salt is pretty bad for you. Salt can make you gain weight. Most noteworthy, salt is the first cause for dying early, second only to not eating enough fruits (3).
Hence, the American Heart Association (AHA) limits sodium intake to 2,300 mg per day. Although less is even better. It seems that 1,500 mg of sodium per day is enough.
Additionally, better avoid excess consumption of saturated fats. According to the American Heart Association, we shouldn’t consume more than 5% of calories from saturated fat. That’s only 120 kcal or 13g per a 2,000 diet (4). High amounts of saturated fats can increase LDL cholesterol, the risk of heart disease, and stroke.
How much fiber in sweet potato
Sweet potatoes are rich in dietary fiber, as well. 100g of raw sweet potatoes contain 3.1g of fiber. Furthermore, the fiber content depends on the cooking method.
- University of Surrey-Department of Nutritional Sciences: Starchy Carbohydrates in a Healthy Diet: The Role of the Humble Potato
- University of Otago-Department of Human Nutrition: Subjective Satiety Following Meals Incorporating Rice, Pasta and Potato
- PMC: A comparative risk assessment of burden of disease and injury attributable to 67 risk factors and risk factor clusters in 21 regions, 1990-2010: a systematic analysis for the Global Burden of Disease Study 2010.
- American Heart Association: Saturated Fat