Are White Potatoes a Good Source Of Fiber? (Explained)

Disclosure: As Amazon Associates we earn from qualifying purchases. When you buy through links on our site, we may earn an affiliate commission at no additional cost to you.

Are White Potatoes a Good Source Of Fiber

Curious about white potatoes as a source of fiber? Well, we have all the information you’re looking for right here, in this article.

  • In the first part of the article, we will talk about white potatoes as a fiber source. You will get the answer to your main question, as well as the fiber count and the number of calories in white potatoes.
  • Following that, in the second part, we will compare white potatoes as a fiber source to other similar foods. This way you will get more context and possibly even find some alternative foods for your diet.
  • Finally, in the last part, we will give you the fiber count in white potatoes in multiple measurements. 

That’s about it, so read on to get all of this info!

Quick Answer: Are white potatoes a good source of fiber? One medium-sized white potato has 5.1 grams of fiber and 147 calories. This means that you will get 3.5 grams of fiber per 100 calories of white potatoes you eat.

Knowing this, we can conclude that white potatoes are a pretty good source of fiber, but nothing spectacular. You can count on them to provide you with some fiber and keep them in your diet, but you should look elsewhere for your main fiber sources.

When creating a fiber-rich diet, you should always look for the foods with the best fiber-to-calorie ratio and make them your main sources of fiber. They will cover the majority of your fiber needs.

After that, you can cover the rest of your daily fiber with supplemental fiber sources. White potatoes should be considered a part of this group. Fiber-rich fruits and vegetables should be your main source of fiber, and other foods will then play a supporting role.

If you’re curious about what your daily fiber goal should be, it is 30 grams. This is what experts advise. To get 30 grams of fiber with white potatoes alone, you would need to eat almost six medium-sized ones. This equates to over 860 calories!

Naturally, you shouldn’t do this since there are far easier ways to reach that amount of fiber. Use multiple foods that are rich in fiber, but you can include white potatoes among them for sure.

Now, let’s take a look at how white potatoes compare to other similar foods based on their fiber content.

Comparing Fiber In White Potatoes To Similar Foods

You now know that one medium-sized white potato has 5.1 grams of fiber and 147 calories. (3.5 grams of fiber per 100 calories) Now, let’s compare sweet potatoes to other similar foods and see which is the better source of fiber:

  • A medium-sized potato contains 4.8 grams of fiber and 152 calories. (3.2 grams of fiber per 100 calories) Regular potatoes are a worse fiber source than white potatoes. Not by much, but it still counts.
  • A medium-sized carrot has 1.7 grams of fiber and 25 calories. (6.8 grams of fiber per 100 calories) Carrots are a really good source of fiber thanks to their fiber-to-calorie ratio. They are much better than white potatoes.
  • A cauliflower has 11.8 grams of fiber and only 147 calories. (8 grams of fiber per 100 calories) Cauliflowers are amazing sources of fiber, with more than double the amount of fiber compared to white potatoes.
  • A zucchini has 2 grams of fiber for the price of 33.3 calories. (6 grams of fiber per 100 calories) Zucchinis are yet another great fiber source that is much better than white potatoes.
  • A medium-sized eggplant has 17.2 grams of fiber and 143 calories. (12 grams of fiber per 100 calories) Eggplants are among the best fiber sources in general, so it comes as no surprise that they are better than white potatoes.
  • A turnip has 2.2 grams of fiber per 34.2 calories. (6.4 grams of fiber per 100 calories) Turnips are also a better source of fiber than white potatoes, with almost double the amount of fiber.

How Much Fiber White Potatoes Contain By Quantity

  • 1 medium-sized white potato has 5.1 grams of fiber and 147 calories.
  • White potatoes have 2.4 grams of fiber and 69 calories per 100 grams.
  • White potatoes have 0.7 grams of fiber and 19.6 calories per oz.

Wrap Up

There you have it, all you need to know about white potatoes as a source of fiber. They are actually a good fiber source but aren’t fit to be the main source of fiber in your diet. The amount of fiber they provide you with is simply not enough for that, meaning you would need to eat too many. This would simply be too many calories. So, we advise you to add them to your fiber-rich diet, but in more of a supporting role.

Leave a Comment