Are baked potatoes & French fries high in fiber?

How much fiber in potato, sweet potato, French fries, mashed potatoes, and baked potatoes?

Potatoes are pretty high in dietary fiber. Actually, baked or boiled potatoes, homemade French fries and chips are healthy. Their high fiber content keeps us full for a long time, helping us lose weight!

How much fiber do we need per day?

We need about 30g of dietary fiber a day. Unfortunately, most people who follow the standard Western diet fail to consume adequate amounts. Actually, about 95% of the Americans don’t consume the recommended daily fiber intake.

Dietary fiber intake is vital for good health. For instance, adequate amounts of fiber have been linked to weight loss. The recommended daily intake of fiber is at least 14 grams per 1000 kcal.

Plants are the richest foods in fiber. Thus, try to consume legumes, vegetables, whole grains, nuts, seeds, and fruits regularly. They’re particularly rich in fiber. Moreover, many common foods, such as oatmealspinachbroccolibananasapples, carrots, or avocados are excellent dietary sources of fiber.

But, you should gradually increase fiber intake. Too much fiber may lead to side effects.

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, which are also high in fiber, don’t have the same satiating effect. So, according to scientists, potatoes may help us maintain a healthy weight (1, 2). Boiled and mashed potatoes have even greater sating effect.

Are French fries high in dietary fiber?

French fries are a good source of fiber as well. Actually, homemade French fries are good for you, as they contain more than 2g of fiber per 100g!

Frying tends to increase the resistant starch content of potatoes (1). We don’t digest them, keeping us full for a long time. So, they help us lose weight.

Additionally, resistant starches are good for our health. They may lower blood sugar levels, and improve insulin sensitivity.

But, you and your family should avoid commercial French fries. They’re packed with bad-quality fats. Even traditional French fries are packed with calories.

Instead, you should cook potatoes using an air fryer. It cooks potatoes and other foods with the minimum amount of oil (about 95% less oil and calories!). You’ll find a wide variety on Amazon.

What’s the fiber content of mashed potatoes?

Mashed potatoes have about 1.3g of fiber per 100g. They absorb moisture while cooking. Thus, they can hydrate you as well.

Are baked potatoes high in fiber?

Baking potatoes is another great way to cook them. Baked potatoes contain fewer calories than traditional French fries.

Moreover, you better cook whole organic potatoes. The skin is the richest part in nutrients. The fiber content of baked potatoes without the skin is 1.5g per 100g, while whole potatoes provide 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. Most potato chips are packed with calories, lacking 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. Certainly, less salt 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 13g 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 in sweet potato?

Sweet potatoes are rich in dietary fiber as well. Sweet potatoes contain 3.1g of fiber per 100g. The fiber content also depends on the cooking method. They’re good for weight loss, as they’re low in calories, high in vitamins, and keep us full for a long time.

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