Vegetables
How much fiber is in potatoes?
100 g of potatoes (baked, flesh and skin) has 2.2 g of fiber. A typical portion, 1 medium (173 g), has 3.8 g, which is 13% of the 30 g daily reference.
Per 100 g
2.2g
baked, flesh and skin
Per typical portion
3.8g
1 medium (173 g)
Of the 30 g reference
13%
Fiber per portion
| Portion | Fiber | Share of 30 g |
|---|---|---|
| 1 medium (173 g) | 3.8 g | 13% |
| 1 small (138 g) | 3.0 g | 10% |
| 1 large (299 g) | 6.6 g | 22% |
Compared with similar foods
- Carrots raw
2.8 g
- Brussels sprouts boiled, drained
2.6 g
- Potatoes baked, flesh and skin
2.2 g
- Spinach raw
2.2 g
- Cauliflower raw
2.0 g
Fiber per 100 g, each food in the form named.
Good to know
Potatoes cooked and then cooled form resistant starch, a fermentable carbohydrate that feeds gut bacteria. Eating the skin adds fiber.
EU nutrition-claim thresholds per 100 g: source 3 g, high 6 g.
Keep reading
Questions
Are potatoes high in fiber?
Per 100 g it is low, at 2.2 g, below the EU “source of fiber” threshold of 3 g. A typical portion, 1 medium (173 g), adds 3.8 g, or 13% of the 30 g reference.
How much fiber is in a baked potato?
A medium baked potato with skin (173 g) has 3.8 g, about 13% of the 30 g reference. Peeled potatoes have less, because part of the fiber sits in and under the skin.
Do potatoes count as a plant?
Yes. They add one plant to your week, however often you eat them. The goal of 30 a week counts each different plant once.