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Potato: Fiber Breakdown, Calories, and Daily Value

Simple carbs with helpful fiber: how boiling, cooling, and skin change potato's gut benefits.

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🌿 1 medium potato boiled (~150 g / 5.3 oz)

Vegetables

🌿 Dietary Fiber

1 medium potato boiled (~150 g / 5.3 oz) 3.0 g

Soluble

1.2 g (40%)

Insoluble

1.8 g (60%)

Per 100g: 2.0 g

🎯 Daily Norm

% of DV of 30g / day (1 serving)

🔥 Calories & Energy

1 medium potato boiled (~150 g / 5.3 oz) 123.0 kcal

Per 100g: 82.0 kcal

Boiled potato: about 82 kcal per 100 g (3.5 oz); a medium 150 g (5.3 oz) potato is roughly 125 kcal.

⚡ Glycemic Index (GI)

1 medium potato boiled (~150 g / 5.3 oz) 80 (High, hot)

Per 100g: 80

Hot potato has a high GI (~80). After cooling boiled skin-on potatoes, the GI may drop to about 52 thanks to resistant starch RS3, a starch that acts like fiber.

💡 Popular potato types and ways to serve

Potato has a modest amount of fiber, and the amount depends on skin and preparation

🥔 Peeled potato: about 1.8 g fiber per 100 g — gentler on digestion.

🌱 New / fresh-harvest potato: thin skin and juicy flesh; slightly more fiber than peeled potato.

🔥 Skin-on potato: up to 2.2 g fiber per 100 g thanks to the skin.

✨ If you want maximum fiber, bake or boil with the skin on; if you want softness, peel it.

⚡ Quick Fiber Calculator (Potato)

One click, no registration

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🟢 You ate 3.0 g of fiber — that is 10% of your daily norm (30 g)!

How Fiber and Nutrients in Potato Support Daily Wellness

How potato helps with weight management

Potato is filling because of its volume, water, and potassium. But when it's hot, it can raise blood sugar quickly, so for steadier fullness, cool it or pair it with protein and healthy fats.

Satiety Score

★ ★ ★ ★ ☆ 4.5 / 5.0

Filling thanks to volume, water, and potassium

Caloric Density 82 kcal

Moderate calorie density

How potato affects digestion

Boiled potato is very low in fermentable oligosaccharides (FODMAPs), making it exceptionally mild on sensitive stomachs. When peeled and boiled in water, its soft texture coats comfortably without causing gastric friction or acid discomfort.

Stomach «Softness» Scale

Irritating 9 / 10 (Very comfortable, especially peeled) Ideal

GI Stimulation Score 🌿 Gentle gut mode Easy transit without harsh irritation, especially when boiled.

How potato feeds the microbiome and affects blood sugar

🩸 Microbiome feeding
Good bacteria in the colon ferment potato's soluble components and resistant starch, especially after cooling.

🛡️ Butyrate production
This produces butyrate — fuel for colon cells and support for the gut barrier.

🌿 Glycemic shield
Hot potato can raise blood sugar quickly, but after cooling, RS3 slows absorption and may reduce the sugar spike by 30-40%.

Prebiotic value

Fiber 2.0 g RS3 after cooling

Feeds friendly bacteria

Glycemic buffer 🛡️ Cooled potato has a gentler glycemic profile No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Potato

🥗 Raw form

Raw or cold potato

RS2 starch: In raw potato, some starch is barely digested and reaches the microbiome.
Vitamin C: Without heating, vitamin C is better preserved, but raw potato isn't for everyone.
Slower digestion: Starch breaks down more slowly, but raw potato may cause heaviness and gas.

🔥 Thermal processing

After boiling or baking

Cell walls soften: Boiling or baking softens cell walls, so potato is easier to digest.
Starch becomes accessible: Hot potato digests quickly, so its GI is high (~80).
Cooling changes the profile: After cooling in the fridge, amylose turns into resistant starch RS3.

Culinary Constructor & Alternatives

Best Food Combinations with Potato

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Power Lunch

Cooled potato salad with sauerkraut

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Potato Ingredient

+3.0 g

🥬

Sauerkraut Ingredient

+4.4 g

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Green Onion Ingredient

+1.04 g

🟢 Total in plate: 8.4 g of fiber (28% of norm)

💡 Quick prep: Boil potatoes with the skin on, then cool them in the fridge until about 4°C (39°F): some starch becomes resistant starch RS3, which feeds your gut microbiome.

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🥗 Beet 2.8 g / 100g 🌶️ Bell Pepper 2.5 g / 100g 🥦 Broccoli 2.6 g / 100g 🥕 Carrot 2.8 g / 100g