Are potatoes & French fries high in fiber?

Boiled and baked potatoes, French fries, as well as other favorite potato foods, like chips, bread, pancakes, or sticks. are excellent dietary sources of fiber. They have up to 3.9 g of fiber per 100g, or 24% of the recommended daily intake per serving!

How much fiber do we need per day?

We need about 28 g of dietary fiber a day. High fiber intake is vital for good health. Most people who follow the standard Western diet fail to consume adequate amounts of fiber, though. Actually, about 95% of the Americans don’t consume the recommended daily fiber intake.

Only plants are good dietary sources of fiber. Beans, legumes, vegetables, whole grains, nuts, seeds, and fruits are pretty high in fiber. In fact, many common foods, such as oatmealspinachbroccolibananasapples, carrots, and avocados are great dietary sources of fiber.

It’s rather unlikely to experience any side effects from consuming high amounts of fiber. Just in case, better increase your fiber intake gradually.

What’s the fiber content of potatoes?

Actually, potatoes are good dietary sources of fiber. They can help us meet our daily needs.

The fiber content of potato depends on the variety, the region of growth, and the cooking method.

Baked potatoes contain 1.5 g of fiber per 100g. A whole large potato contains up to 2.3 g of fiber. This amount is more than 8% of the DV!

Boiled potatoes have a slightly lower fiber content than baked potatoes because they’re higher in water. Baked potatoes have approximately 1.4 g of fiber per 100g.

Ready-to-eat mashed potatoes are also good dietary sources of fiber. They contain between 1.3 and 1.9 g of fiber per 100g. A cup provides 3.2 g of fiber, or more than 11% of the DV.

As a rule of thumb, avoid peeling potatoes. The skin is much richer in fiber than the flesh. The skin has approximately 1.8 times more fiber than the flesh.

Most noteworthy, consuming potatoes in moderation is good for weight loss. As boiled potatoes are pretty high in fiber and water (77%), they’re among the most filling foods. Foods high in fiber, water, and protein promote satiety!

Other carbohydrate-rich foods, such as pasta or rice, aren’t as filing as boiled potatoes.

Are French fries high in dietary fiber?

French fries are the main source of fiber for many people. Actually, they’re particularly high in fiber. Frying increases the amount of resistant starch in potatoes.

French fries contain between 2.6 and 3.9g of fiber per 100g. A typical serving can provide up to 6.6 g of fiber. This amount is almost 24% of the DV!

Certainly, you should avoid consuming commercial French fries. They’re packed with calories. Most noteworthy, they’re high in trans fat, which is dangerous for the heart.

You can easily prepare crunchy, tasteful, healthy, low-calorie French fries at home using an air fryer.

How much fiber in other potato-based foods?

Actually, most potato-based products contain decent amounts of fiber. They can help us meet our daily needs!

fiber (g)
per 100g
fiber (g)
per serving
potato salad1.33.25
potato soup,
instant, dry mix
7.63
potato chips6.11.7
potato puffs21.6
potato pancakes3.31.2
potato sticks3.40.96
Fiber content of common potato foods.

Potato flour is a good dietary source of fiber. It contains 5.9 g of fiber per 100g. For comparison, white wheat flour has only 2.4 g of fiber per 100g. Whole wheat flour has 10.6 g of fiber per 100g, though.

Potato salad and potato soup are excellent dietary sources of fiber as well. They can help us meet our daily needs. A serving provides about 11% of the DV.

Other favorite potato products, like potato chips, puffs, pancakes, and sticks contain decent amounts of fiber as well.

Keep in mind though that, many fast foods are packed with calories, salt, saturated fat and trans fat. Always check the nutrition facts label in order to make the healthiest choice.

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).

According to the American Heart Association, we shouldn’t consume more than 13 g of saturated fatty acids a day (4). High amounts of saturated fats may increase LDL cholesterol, and even increase the risk of heart disease and stroke.

How much fiber is in sweet potato?

Sweet potatoes are rich in dietary fiber as well. They contain 3.1 g of fiber per 100g. Their fiber content depends on the cooking method, though.

Sources:

  1. University of Surrey-Department of Nutritional Sciences: Starchy Carbohydrates in a Healthy Diet: The Role of the Humble Potato
  2. University of Otago-Department of Human Nutrition: Subjective Satiety Following Meals Incorporating Rice, Pasta and Potato
  3. 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.
  4. American Heart Association: Saturated Fat