Welcome to the nutritional fiber content in 76 different types of a potato, ranging from 8.6 g to 0.8 g per 100g. The basic type of a potato is Potato flour, where the amount of fiber in 100g is 5.9 g.

5.9 g of fiber per 100g, from Potato flour corresponds to 24% of the fiber RDA. For a typical serving size of 1 cup (or 160 g) the amount of Fiber is 9.44 g. This corresponds to an RDA percentage of 38%.

The percentage of the recommended daily allowance (RDA) for fiber is based on a 25 g RDA level for a mature adult.

Top twenty a potato products high in fiber

Below is a summary list for the top twenty a potato items ranked by the amount or level of fiber in 100g.

1. Potatoes, scalloped, dry mix, unprepared : 8.6g (34%RDA)
2. Potatoes, baked, skin, without salt : 7.9g (32%RDA)
3. Potatoes, baked, skin, with salt : 7.9g (32%RDA)
4. Potato soup, instant, dry mix : 7.6g (30%RDA)
5. Potatoes, mashed, dehydrated, granules without milk, dry form : 7.1g (28%RDA)
6. Potatoes, mashed, dehydrated, granules with milk, dry form : 6.6g (26%RDA)
7. Potatoes, mashed, dehydrated, flakes without milk, dry form : 6.6g (26%RDA)
8. Potato chips, without salt, reduced fat : 6.1g (24%RDA)
9. Potato flour : 5.9g (24%RDA)
10. Potatoes, microwaved, cooked in skin, skin, without salt : 5.5g (22%RDA)
11. Potatoes, microwaved, cooked, in skin, skin with salt : 5.5g (22%RDA)
12. Potatoes, frozen, french fried, par fried, extruded, unprepared : 4.5g (18%RDA)
13. Potatoes, au gratin, dry mix, unprepared : 4.1g (16%RDA)
14. Potatoes, boiled, cooked in skin, skin, without salt : 3.3g (13%RDA)
15. Potatoes, boiled, cooked in skin, skin, with salt : 3.3g (13%RDA)
16. Potato pancakes : 3.3g (13%RDA)
17. Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated : 3.2g (13%RDA)
18. Potatoes, hashed brown, home-prepared : 3.2g (13%RDA)
19. Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt : 3.2g (13%RDA)
20. Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in oven, with salt : 3.2g (13%RDA)

Following on from the twenty top a potato items or products containing fiber we have a more comprehensive break down of Potato flour, and the highest item containing fiber which is Potatoes, scalloped, dry mix, unprepared. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 76 types of a potato.

At the bottom of the page is the full list for the 76 different types of a potato based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the fiber content in a potato.

Potato flour - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Potato flour should be considered along with the fiber content. This food profile is part of our list of food and drinks under the general group Vegetables and Vegetable Products.Other important and fiber related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 357 kcal (18% RDA), the amount of Protein is 6.9 g (12% RDA), the amount of Fat is 0.34 g (1% RDA) and the amount of Carbohydrate is 83.1 g (64% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the fiber levels in a potato.

fiber and nutrition facts in a potato per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Potato flour has a nutritional value score of 15 out of 100.Comparing the fiber content and the nutritional density in 100g for Potato flour; We class this as a high fiber content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

Comparing fiber in a potato vs lentils

The amount of fiber in lentils is 7.9 g per 100g.As fiber percentage of the RDA this is 32 %. Comparing with Potato flour, in 100g contains 5.9 g of fiber. As a percentage of the RDA this is 24 %. Therefore, lentils has 2 g more fiber than Potato flour. In terms of fiber percentage this is 34 % more fiber. Lentils has an overall nutritional value score of 18 out of 100, whereas Potato flour has a nutritional value score of 15 out of 100.

The highest content of fiber in the food items under the general description or type of a potato, is Potatoes, scalloped, dry mix, unprepared with 8.6 g of fiber per 100g. Comparing lentils with Potatoes, scalloped, dry mix, unprepared; Potatoes, scalloped, dry mix, unprepared has 0.7 g more fiber than lentils. In terms of fiber percentage this is 9 % more fiber.

Amount of fiber per 100 Calories

100 calories of potato flour is a serving size of 0.28 g, and the amount of Fiber is 1.65 g (6.72% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 1.93 g (3.36% RDA), Fat 0.1 g (0.28% RDA), Carbohydrate 23.28 g (17.93% RDA). This is shown in the fiber RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients. fiber and nutrition facts in a potato per 100 calories

Content per Typical Serving Size 1 cup (or 160 g)

For the food Potato flour the typical serving size is 1 cup (or 160 g) which contains 9.44 g of Fiber. The fiber percentage of the recommended daily value for this serving is 38 %.

To give 100% of the RDA, 2.6 servings of the typical serving size 1 cup (or 160 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 571.2 kcal, the Protein content is 11.04 g, the Fat content is 0.54 g and the Carbohydrate content is 132.96 g. The percentages are shown below in the fiber chart, for the typical serving of fiber and the related and important nutritional values.fiber and nutritional content in a potato

Macronutrients in Potato flour


The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 cup or 160 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 30.7 (kcal).The number of calories from Fat is 4.5 (kcal).The total calories from carbohydrate is 535.8 (kcal).fiber, calories and nutritional content in a potato

Grams of fiber in a potato (per 100g)

This list of 76 types of a potato, is brought to you by www.dietandfitnesstoday.com and ranges from Potatoes, scalloped, dry mix, unprepared through to Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added where all food items are ranked by the content or amount per 100g. The nutritional fiber content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much fiber in a potato.

The list below gives the total fiber content in the 76 items from the general description 'a potato' each of which show the fiber amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 50 food items shown in the fiber chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

a potato fiber per 100g

The corresponding nutritional value for a potato based on our density score out of 100 (ranked by the amount of fiber per 100g) is shown in the below nutritional density chart. a potato fiber per 100g

The corresponding Calories for a potato ranked by the amount of fiber per 100g is shown below in the a potato calories chart. a potato fiber per 100g

Effect of Preparation and Storage on fiber

The level of fiber can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total number of frozen food items is 21. The highest amount of fiber from the 21 frozen items is in Potatoes, frozen, french fried, par fried, extruded, unprepared where the fiber content is 4.5 g per 100g. The number of food items classified as canned is 3 items. The highest amount of fiber from the 3 canned items is in Potatoes, canned, drained solids, no salt added where the level is 2.4 g per 100g.The total food items which are raw is 5 items. The highest amount of fiber from the 5 raw items is in Potatoes, raw, skin where the content is 2.5 g per 100g. The number of food items which are cooked are 12 items. The highest amount of fiber from the 12 cooked items is in Potatoes, microwaved, cooked in skin, skin, without salt where the amount is 5.5 g per 100g. Comparing raw and cooked a potato shows that cooking can change the levels of fiber by 3 g in a 100g serving.

Average Content for a potato

The average (or more correctly the arithmetic mean) amount of fiber contained in 100g of a potato, based on the list below of 76 different items under the general description of a potato, is 2.84 g of fiber. This average value corresponds to 11.36 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 153.70 kcal, the average amount of Protein is 3.16 g, the average amount of Fat is 3.81 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Fiber is found in Potato, flesh and skin, raw which in 100g contains 2.2 g of Fiber. This corresponds to 9 % of the recommended daily allowance. For this serving the amount of Calories is 77 kcal, the amount of Protein is 2.02 g, the amount of Fat is 0.09 g and the amount of Carbohydrate is 17.47 g.

Highest fiber Content per 100g

Using the list below for the 76 different a potato nutrition entries in our database, the highest amount of fiber is found in Potatoes, scalloped, dry mix, unprepared which contains 8.6 g of fiber per 100g. The associated percentage of RDA is 34 %. For this 100g serving the Calories content is 358 kcal, the Protein content is 7.77 g, the Fat content is 4.59 g, the Carbohydrate content is 73.93 g. chart to show highest fiber in a potato per 100g

The lowest amount of fiber in 100g is in Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added which contains 0.8 g. This gives as percentage of the recommended daily allowance 3 % of the RDA. For this 100g serving the amount of Calories is 97 kcal, the amount of Protein is 1.77 g, the amount of Fat is 5.13 g, the amount of Carbohydrate is 10.87 g.

The difference between the highest and lowest values gives a fiber range of 7.8 g per 100g. The range for the other nutrients are as follows; 261 kcal for Calories, 6 g for Protein, 0.54 g for Fat, 0 g for Carbohydrate.

Highest Amount of fiber per Serving

Please remember that the above gives an accurate value in 100g for high fiber foods in your diet. For example 100g of Potato flour contains 5.9 g of fiber. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the fiber nutritional content.

The food with the highest fiber content per typical serving is Potatoes, mashed, dehydrated, granules without milk, dry form which contains 14.2 g in 1 cup (or 200 g). The percentage of the recommended daily value for this serving is 57 %. For this serving the Calories content is 744 kcal, the Protein content is 16.44 g, the Fat content is 1.08 g and the Carbohydrate content is 171.02 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing fiber which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods with a high amount of fiber


A potato List, fiber Content per 100g

1. Potatoes, scalloped, dry mix, unprepared - Fiber
  Nutritional Value : 14 / 100     food group - Vegetables and Vegetable Products
  Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  8.6 g (34%)358 kcal (18%)73.93 g (57%)4.59 g (7%)7.77 g (14%)
  Typical Serving size of 1 package (5.5 oz) (or 156g):
   13.42 g (54%) 558.48 kcal (28%) 115.33 g (89%) 7.16 g (11%) 12.12 g (22%)
  Other serving sizes .167 package (5.5 oz) (or 26g):
  2.24 g (9%) 93.08 kcal (5%) 19.22 g (15%) 1.19 g (2%) 2.02 g (4%)
2. Potatoes, baked, skin, without salt - Fiber
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  7.9 g (32%)198 kcal (10%)46.06 g (35%)0.1 g (0%)4.29 g (8%)
  Typical Serving size of 1 skin (or 58g):
   4.58 g (18%) 114.84 kcal (6%) 26.71 g (21%) 0.06 g (0%) 2.49 g (4%)
3. Potatoes, baked, skin, with salt - Fiber
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  7.9 g (32%)198 kcal (10%)46.06 g (35%)0.1 g (0%)4.29 g (8%)
  Typical Serving size of 1 skin (or 58g):
   4.58 g (18%) 114.84 kcal (6%) 26.71 g (21%) 0.06 g (0%) 2.49 g (4%)
4. Potato soup, instant, dry mix - Fiber
  Nutritional Value : 15 / 100     food group - Soups, Sauces, and Gravies
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  7.6 g (30%)343 kcal (17%)76.14 g (59%)3.1 g (5%)9.2 g (16%)
  Typical Serving size of 1 serving 1/3 cup (or 39g):
   2.96 g (12%) 133.77 kcal (7%) 29.69 g (23%) 1.21 g (2%) 3.59 g (6%)
5. Potatoes, mashed, dehydrated, granules without milk, dry form - Fiber
  Nutritional Value : 16 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  7.1 g (28%)372 kcal (19%)85.51 g (66%)0.54 g (1%)8.22 g (15%)
  Typical Serving size of 1 cup (or 200g):
   14.2 g (57%) 744 kcal (37%) 171.02 g (132%) 1.08 g (2%) 16.44 g (29%)
6. Potatoes, mashed, dehydrated, granules with milk, dry form - Fiber
  Nutritional Value : 16 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  6.6 g (26%)357 kcal (18%)77.7 g (60%)1.1 g (2%)10.9 g (19%)
  Typical Serving size of 1 cup (or 200g):
   13.2 g (53%) 714 kcal (36%) 155.4 g (120%) 2.2 g (3%) 21.8 g (39%)
7. Potatoes, mashed, dehydrated, flakes without milk, dry form - Fiber
  Nutritional Value : 16 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  6.6 g (26%)354 kcal (18%)81.17 g (62%)0.41 g (1%)8.34 g (15%)
  Typical Serving size of 1 cup (or 60g):
   3.96 g (16%) 212.4 kcal (11%) 48.7 g (37%) 0.25 g (0%) 5 g (9%)
8. Potato chips, without salt, reduced fat - Fiber
  Nutritional Value : 15 / 100     food group - Snacks
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  6.1 g (24%)487 kcal (24%)67.8 g (52%)20.8 g (32%)7.1 g (13%)
  Typical Serving size of 1 oz (or 28.35g):
   1.73 g (7%) 138.06 kcal (7%) 19.22 g (15%) 5.9 g (9%) 2.01 g (4%)
9. Potato flour - Fiber
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  5.9 g (24%)357 kcal (18%)83.1 g (64%)0.34 g (1%)6.9 g (12%)
  Typical Serving size of 1 cup (or 160g):
   9.44 g (38%) 571.2 kcal (29%) 132.96 g (102%) 0.54 g (1%) 11.04 g (20%)
10. Potatoes, microwaved, cooked in skin, skin, without salt - Fiber
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  5.5 g (22%)132 kcal (7%)29.63 g (23%)0.1 g (0%)4.39 g (8%)
  Typical Serving size of 1 skin (or 58g):
   3.19 g (13%) 76.56 kcal (4%) 17.19 g (13%) 0.06 g (0%) 2.55 g (5%)
11. Potatoes, microwaved, cooked, in skin, skin with salt - Fiber
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  5.5 g (22%)132 kcal (7%)29.63 g (23%)0.1 g (0%)4.39 g (8%)
  Typical Serving size of 1 skin (or 58g):
   3.19 g (13%) 76.56 kcal (4%) 17.19 g (13%) 0.06 g (0%) 2.55 g (5%)
12. Potatoes, frozen, french fried, par fried, extruded, unprepared - Fiber
  Nutritional Value : 14 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  4.5 g (18%)260 kcal (13%)30.15 g (23%)14.95 g (23%)2.83 g (5%)
  Typical Serving size of 10 strips (or 65g):
   2.93 g (12%) 169 kcal (8%) 19.6 g (15%) 9.72 g (15%) 1.84 g (3%)
  Other serving sizes 1 package (9 oz) (or 255g):
  11.48 g (46%) 663 kcal (33%) 76.88 g (59%) 38.12 g (59%) 7.22 g (13%)
13. Potatoes, au gratin, dry mix, unprepared - Fiber
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  4.1 g (16%)314 kcal (16%)74.31 g (57%)3.7 g (6%)8.9 g (16%)
  Typical Serving size of 1 package (5.5 oz) (or 156g):
   6.4 g (26%) 489.84 kcal (24%) 115.92 g (89%) 5.77 g (9%) 13.88 g (25%)
  Other serving sizes .167 package (5.5 oz) (or 26g):
  1.07 g (4%) 81.64 kcal (4%) 19.32 g (15%) 0.96 g (1%) 2.31 g (4%)
14. Potatoes, boiled, cooked in skin, skin, without salt - Fiber
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.3 g (13%)78 kcal (4%)17.21 g (13%)0.1 g (0%)2.86 g (5%)
  Typical Serving size of 1 skin (or 34g):
   1.12 g (4%) 26.52 kcal (1%) 5.85 g (5%) 0.03 g (0%) 0.97 g (2%)
15. Potatoes, boiled, cooked in skin, skin, with salt - Fiber
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.3 g (13%)78 kcal (4%)17.2 g (13%)0.1 g (0%)2.86 g (5%)
  Typical Serving size of 1 skin (or 34g):
   1.12 g (4%) 26.52 kcal (1%) 5.85 g (5%) 0.03 g (0%) 0.97 g (2%)
16. Potato pancakes - Fiber
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.3 g (13%)268 kcal (13%)27.81 g (21%)14.76 g (23%)6.08 g (11%)
  Typical Serving size of 1 small 2-3/4 in. dia. and 5/8 in. thick. (or 22g):
   0.73 g (3%) 58.96 kcal (3%) 6.12 g (5%) 3.25 g (5%) 1.34 g (2%)
  Other serving sizes 1 medium 3-1/4 in. x 3-5/8 in. and 5/8 in. thick. (or 37g):
  1.22 g (5%) 99.16 kcal (5%) 10.29 g (8%) 5.46 g (8%) 2.25 g (4%)
17. Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated - Fiber
  Nutritional Value : 14 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.2 g (13%)218 kcal (11%)34.03 g (26%)8.2 g (13%)3.44 g (6%)
  Typical Serving size of 10 strips (or 50g):
   1.6 g (6%) 109 kcal (5%) 17.02 g (13%) 4.1 g (6%) 1.72 g (3%)
  Other serving sizes 1 package (9 oz) and yields (or 198g):
  6.34 g (25%) 431.64 kcal (22%) 67.38 g (52%) 16.24 g (25%) 6.81 g (12%)
18. Potatoes, hashed brown, home-prepared - Fiber
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.2 g (13%)265 kcal (13%)35.11 g (27%)12.52 g (19%)3 g (5%)
  Typical Serving size of 1 cup (or 156g):
   4.99 g (20%) 413.4 kcal (21%) 54.77 g (42%) 19.53 g (30%) 4.68 g (8%)
19. Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt - Fiber
  Nutritional Value : 14 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.2 g (13%)333 kcal (17%)39.68 g (31%)18.71 g (29%)3.55 g (6%)
  Typical Serving size of 10 strips (or 50g):
   1.6 g (6%) 166.5 kcal (8%) 19.84 g (15%) 9.36 g (14%) 1.78 g (3%)
  Other serving sizes 1 package (9 oz) and yields (or 198g):
  6.34 g (25%) 659.34 kcal (33%) 78.57 g (60%) 37.05 g (57%) 7.03 g (13%)
20. Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in oven, with salt - Fiber
  Nutritional Value : 14 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.2 g (13%)218 kcal (11%)34.03 g (26%)8.2 g (13%)3.44 g (6%)
  Typical Serving size of 10 strips (or 50g):
   1.6 g (6%) 109 kcal (5%) 17.02 g (13%) 4.1 g (6%) 1.72 g (3%)
  Other serving sizes 1 package (9 oz) yields (or 198g):
  6.34 g (25%) 431.64 kcal (22%) 67.38 g (52%) 16.24 g (25%) 6.81 g (12%)
21. Potatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased - Fiber
  Nutritional Value : 14 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3 g (12%)153 kcal (8%)23.98 g (18%)5.78 g (9%)2.42 g (4%)
  Typical Serving size of 10 strips (or 65g):
   1.95 g (8%) 99.45 kcal (5%) 15.59 g (12%) 3.76 g (6%) 1.57 g (3%)
  Other serving sizes 1 package (9 oz) (or 255g):
  7.65 g (31%) 390.15 kcal (20%) 61.15 g (47%) 14.74 g (23%) 6.17 g (11%)
22. Potatoes, hashed brown, frozen, with butter sauce, unprepared - Fiber
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.9 g (12%)135 kcal (7%)18.28 g (14%)6.66 g (10%)1.87 g (3%)
  Typical Serving size of 1 package (6 oz) (or 170g):
   4.93 g (20%) 229.5 kcal (11%) 31.08 g (24%) 11.32 g (17%) 3.18 g (6%)
23. Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated - Fiber
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.8 g (11%)164 kcal (8%)27.74 g (21%)5.22 g (8%)2.66 g (5%)
  Typical Serving size of 10 strips (or 50g):
   1.4 g (6%) 82 kcal (4%) 13.87 g (11%) 2.61 g (4%) 1.33 g (2%)
  Other serving sizes 1 package (9 oz) and yields (or 198g):
  5.54 g (22%) 324.72 kcal (16%) 54.93 g (42%) 10.34 g (16%) 5.27 g (9%)
24. Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated - Fiber
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.8 g (11%)199 kcal (10%)31.66 g (24%)6.76 g (10%)2.9 g (5%)
  Typical Serving size of 10 strip (or 21g):
   0.59 g (2%) 41.79 kcal (2%) 6.65 g (5%) 1.42 g (2%) 0.61 g (1%)
25. Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased - Fiber
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.7 g (11%)174 kcal (9%)29.92 g (23%)5.05 g (8%)2.12 g (4%)
  Typical Serving size of 10 strip (or 82g):
   2.21 g (9%) 142.68 kcal (7%) 24.53 g (19%) 4.14 g (6%) 1.74 g (3%)
26. Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated - Fiber
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.6 g (10%)152 kcal (8%)26.98 g (21%)3.76 g (6%)2.57 g (5%)
  Typical Serving size of 10 strip (or 133g):
   3.46 g (14%) 202.16 kcal (10%) 35.88 g (28%) 5 g (8%) 3.42 g (6%)
27. Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated - Fiber
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.6 g (10%)172 kcal (9%)28.71 g (22%)5.22 g (8%)2.66 g (5%)
  Typical Serving size of 10 strip (or 74g):
   1.92 g (8%) 127.28 kcal (6%) 21.25 g (16%) 3.86 g (6%) 1.97 g (4%)
28. Potato puffs, frozen, oven-heated - Fiber
  Nutritional Value : 14 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.5 g (10%)190 kcal (10%)27.75 g (21%)8.62 g (13%)2.05 g (4%)
  Typical Serving size of 1 cup (or 128g):
   3.2 g (13%) 243.2 kcal (12%) 35.52 g (27%) 11.03 g (17%) 2.62 g (5%)
  Other serving sizes 1 puff (or 8.4g):
  0.21 g (1%) 15.96 kcal (1%) 2.33 g (2%) 0.72 g (1%) 0.17 g (0%)
  Other serving sizes 10 Crispy Crowns (or 60g):
  1.5 g (6%) 114 kcal (6%) 16.65 g (13%) 5.17 g (8%) 1.23 g (2%)
  Other serving sizes 10 puffs (or 84g):
  2.1 g (8%) 159.6 kcal (8%) 23.31 g (18%) 7.24 g (11%) 1.72 g (3%)
29. Potatoes, raw, skin - Fiber
  Nutritional Value : 18 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.5 g (10%)58 kcal (3%)12.44 g (10%)0.1 g (0%)2.57 g (5%)
  Typical Serving size of 1 skin (or 38g):
   0.95 g (4%) 22.04 kcal (1%) 4.73 g (4%) 0.04 g (0%) 0.98 g (2%)
30. Potatoes, canned, drained solids, no salt added - Fiber
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.4 g (10%)62 kcal (3%)13.6 g (10%)0.2 g (0%)1.4 g (3%)
  Typical Serving size of 1 cup (or 180g):
   4.32 g (17%) 111.6 kcal (6%) 24.48 g (19%) 0.36 g (1%) 2.52 g (5%)
31. Potatoes, white, flesh and skin, raw - Fiber
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.4 g (10%)69 kcal (3%)15.71 g (12%)0.1 g (0%)1.68 g (3%)
  Typical Serving size of 1 large (3 to 4-1/4 dia.) (or 369g):
   8.86 g (35%) 254.61 kcal (13%) 57.97 g (45%) 0.37 g (1%) 6.2 g (11%)
  Other serving sizes 1 medium (2+-1/4 to 3-1/4 dia.) (or 213g):
  5.11 g (20%) 146.97 kcal (7%) 33.46 g (26%) 0.21 g (0%) 3.58 g (6%)
  Other serving sizes 1 small (1-3/4 to 2-1/4 dia.) (or 92g):
  2.21 g (9%) 63.48 kcal (3%) 14.45 g (11%) 0.09 g (0%) 1.55 g (3%)
  Other serving sizes .5 cup and diced (or 75g):
  1.8 g (7%) 51.75 kcal (3%) 11.78 g (9%) 0.08 g (0%) 1.26 g (2%)
32. Potatoes, microwaved, cooked in skin, flesh and skin, without salt - Fiber
  Nutritional Value : 16 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.3 g (9%)105 kcal (5%)24.24 g (19%)0.1 g (0%)2.44 g (4%)
  Typical Serving size of 1 potato (2-3/4 dia by 4-3/4 long) (or 202g):
   4.65 g (19%) 212.1 kcal (11%) 48.96 g (38%) 0.2 g (0%) 4.93 g (9%)
33. Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added - Fiber
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.3 g (9%)113 kcal (6%)15.02 g (12%)5.6 g (9%)1.9 g (3%)
  Typical Serving size of 1 cup (or 210g):
   4.83 g (19%) 237.3 kcal (12%) 31.54 g (24%) 11.76 g (18%) 3.99 g (7%)
34. Potatoes, microwaved, cooked, in skin, flesh and skin, with salt - Fiber
  Nutritional Value : 16 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.3 g (9%)105 kcal (5%)24.24 g (19%)0.1 g (0%)2.44 g (4%)
  Typical Serving size of 1 potato (2-1/3 x 4-3/4) (or 202g):
   4.65 g (19%) 212.1 kcal (11%) 48.96 g (38%) 0.2 g (0%) 4.93 g (9%)
35. Potatoes, Russet, flesh and skin, baked - Fiber
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.3 g (9%)97 kcal (5%)21.44 g (16%)0.13 g (0%)2.63 g (5%)
  Typical Serving size of 1 potato large (3 to 4-1/4 dia. (or 299g):
   6.88 g (28%) 290.03 kcal (15%) 64.11 g (49%) 0.39 g (1%) 7.86 g (14%)
  Other serving sizes 1 potato medium (2-1/4 to 3-1/4 dia.) (or 173g):
  3.98 g (16%) 167.81 kcal (8%) 37.09 g (29%) 0.22 g (0%) 4.55 g (8%)
  Other serving sizes 1 potato small (1-3/4 to 2-1/2 dia.) (or 138g):
  3.17 g (13%) 133.86 kcal (7%) 29.59 g (23%) 0.18 g (0%) 3.63 g (6%)
36. Potatoes, canned, drained solids - Fiber
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.3 g (9%)60 kcal (3%)13.61 g (10%)0.21 g (0%)1.41 g (3%)
  Typical Serving size of 1 cup (or 180g):
   4.14 g (17%) 108 kcal (5%) 24.5 g (19%) 0.38 g (1%) 2.54 g (5%)
  Other serving sizes 1 potato (or 35g):
  0.81 g (3%) 21 kcal (1%) 4.76 g (4%) 0.07 g (0%) 0.49 g (1%)
37. Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated - Fiber
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.3 g (9%)166 kcal (8%)27.5 g (21%)5.13 g (8%)2.51 g (4%)
  Typical Serving size of 10 strip (or 69g):
   1.59 g (6%) 114.54 kcal (6%) 18.98 g (15%) 3.54 g (5%) 1.73 g (3%)
38. Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added - Fiber
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.2 g (9%)108 kcal (5%)14.36 g (11%)4.96 g (8%)2.05 g (4%)
  Typical Serving size of 1 cup (or 210g):
   4.62 g (18%) 226.8 kcal (11%) 30.16 g (23%) 10.42 g (16%) 4.31 g (8%)
39. Potatoes, mashed, prepared from granules, without milk, whole milk and margarine - Fiber
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.2 g (9%)108 kcal (5%)14.4 g (11%)4.93 g (8%)2.05 g (4%)
  Typical Serving size of 1 cup (or 210g):
   4.62 g (18%) 226.8 kcal (11%) 30.24 g (23%) 10.35 g (16%) 4.31 g (8%)
40. Potatoes, baked, flesh and skin, with salt - Fiber
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.2 g (9%)93 kcal (5%)21.15 g (16%)0.13 g (0%)2.5 g (4%)
  Typical Serving size of 1 potato large (3 to 4-1/4 dia) (or 299g):
   6.58 g (26%) 278.07 kcal (14%) 63.24 g (49%) 0.39 g (1%) 7.48 g (13%)
  Other serving sizes 1 potato medium (2-1/4 to 3-1/4 dia) (or 173g):
  3.81 g (15%) 160.89 kcal (8%) 36.59 g (28%) 0.22 g (0%) 4.33 g (8%)
  Other serving sizes 1 potato small (1-3/4 to 2-1/2 dia) (or 138g):
  3.04 g (12%) 128.34 kcal (6%) 29.19 g (22%) 0.18 g (0%) 3.45 g (6%)
  Other serving sizes .5 cup (or 61g):
  1.34 g (5%) 56.73 kcal (3%) 12.9 g (10%) 0.08 g (0%) 1.53 g (3%)
  Other serving sizes 1 NLEA serving (or 148g):
  3.26 g (13%) 137.64 kcal (7%) 31.3 g (24%) 0.19 g (0%) 3.7 g (7%)
41. Potato, flesh and skin, raw - Fiber
  Nutritional Value : 18 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.2 g (9%)77 kcal (4%)17.47 g (13%)0.09 g (0%)2.02 g (4%)
  Typical Serving size of 1 Potato large (3 to 4-1/4 dia) (or 369g):
   8.12 g (32%) 284.13 kcal (14%) 64.46 g (50%) 0.33 g (1%) 7.45 g (13%)
  Other serving sizes 1 Potato medium (2-1/4 to 3-1/4 dia) (or 213g):
  4.69 g (19%) 164.01 kcal (8%) 37.21 g (29%) 0.19 g (0%) 4.3 g (8%)
  Other serving sizes 1 Potato small (1-3/4 to 2-1/2 dia) (or 170g):
  3.74 g (15%) 130.9 kcal (7%) 29.7 g (23%) 0.15 g (0%) 3.43 g (6%)
  Other serving sizes .5 cup and diced (or 75g):
  1.65 g (7%) 57.75 kcal (3%) 13.1 g (10%) 0.07 g (0%) 1.52 g (3%)
42. Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased - Fiber
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.2 g (9%)167 kcal (8%)26.78 g (21%)5.53 g (9%)2.41 g (4%)
  Typical Serving size of 10 strip (or 30g):
   0.66 g (3%) 50.1 kcal (3%) 8.03 g (6%) 1.66 g (3%) 0.72 g (1%)
43. Potato, baked, flesh and skin, without salt - Fiber
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.2 g (9%)93 kcal (5%)21.15 g (16%)0.13 g (0%)2.5 g (4%)
  Typical Serving size of 1 potato large (or 299g):
   6.58 g (26%) 278.07 kcal (14%) 63.24 g (49%) 0.39 g (1%) 7.48 g (13%)
  Other serving sizes 1 potato medium (or 173g):
  3.81 g (15%) 160.89 kcal (8%) 36.59 g (28%) 0.22 g (0%) 4.33 g (8%)
  Other serving sizes 1 potato small (or 138g):
  3.04 g (12%) 128.34 kcal (6%) 29.19 g (22%) 0.18 g (0%) 3.45 g (6%)
  Other serving sizes 1 NLEA serving (or 148g):
  3.26 g (13%) 137.64 kcal (7%) 31.3 g (24%) 0.19 g (0%) 3.7 g (7%)
44. Potatoes, white, flesh and skin, baked - Fiber
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.1 g (8%)94 kcal (5%)21.08 g (16%)0.15 g (0%)2.1 g (4%)
  Typical Serving size of 1 potato large (3 to 4-1/4 dia) (or 299g):
   6.28 g (25%) 281.06 kcal (14%) 63.03 g (48%) 0.45 g (1%) 6.28 g (11%)
  Other serving sizes 1 potato medium (2-1/4 to 3-1/4 dia) (or 138g):
  2.9 g (12%) 129.72 kcal (6%) 29.09 g (22%) 0.21 g (0%) 2.9 g (5%)
  Other serving sizes 1 potato small (1-3/4 to 2-1/2 dia) (or 138g):
  2.9 g (12%) 129.72 kcal (6%) 29.09 g (22%) 0.21 g (0%) 2.9 g (5%)
45. Potatoes, boiled, cooked in skin, flesh, with salt - Fiber
  Nutritional Value : 16 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2 g (8%)87 kcal (4%)20.13 g (15%)0.1 g (0%)1.87 g (3%)
  Typical Serving size of .5 cup (or 78g):
   1.56 g (6%) 67.86 kcal (3%) 15.7 g (12%) 0.08 g (0%) 1.46 g (3%)
  Other serving sizes 1 potato (2-1/2 dia and sphere) (or 136g):
  2.72 g (11%) 118.32 kcal (6%) 27.38 g (21%) 0.14 g (0%) 2.54 g (5%)
46. Potatoes, boiled, cooked without skin, flesh, with salt - Fiber
  Nutritional Value : 16 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2 g (8%)86 kcal (4%)20.01 g (15%)0.1 g (0%)1.71 g (3%)
  Typical Serving size of 1 large (3 to 4-1/4 dia.) (or 300g):
   6 g (24%) 258 kcal (13%) 60.03 g (46%) 0.3 g (0%) 5.13 g (9%)
  Other serving sizes 1 medium (2-1/4 to 2-1/4 dia.) (or 167g):
  3.34 g (13%) 143.62 kcal (7%) 33.42 g (26%) 0.17 g (0%) 2.86 g (5%)
  Other serving sizes 1 small (1-3/4 to 2-1/2 dia.) (or 125g):
  2.5 g (10%) 107.5 kcal (5%) 25.01 g (19%) 0.13 g (0%) 2.14 g (4%)
  Other serving sizes .5 cup (or 78g):
  1.56 g (6%) 67.08 kcal (3%) 15.61 g (12%) 0.08 g (0%) 1.33 g (2%)
47. Potatoes, hashed brown, frozen, plain, prepared - Fiber
  Nutritional Value : 14 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2 g (8%)218 kcal (11%)28.1 g (22%)11.5 g (18%)3.16 g (6%)
  Typical Serving size of 1 patty and oval (approx 3 x 1-1/2 x 1/2) (or 29g):
   0.58 g (2%) 63.22 kcal (3%) 8.15 g (6%) 3.34 g (5%) 0.92 g (2%)
  Other serving sizes .5 cup (or 78g):
  1.56 g (6%) 170.04 kcal (9%) 21.92 g (17%) 8.97 g (14%) 2.46 g (4%)
  Other serving sizes 1 package yield and 12 oz (or 205g):
  4.1 g (16%) 446.9 kcal (22%) 57.61 g (44%) 23.58 g (36%) 6.48 g (12%)
48. Potatoes, french fried, all types, salt added in processing, frozen, unprepared - Fiber
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.9 g (8%)147 kcal (7%)24.81 g (19%)4.66 g (7%)2.24 g (4%)
  Typical Serving size of 10 strip (or 89g):
   1.69 g (7%) 130.83 kcal (7%) 22.08 g (17%) 4.15 g (6%) 1.99 g (4%)
  Other serving sizes 1 package (9 oz) (or 255g):
  4.85 g (19%) 374.85 kcal (19%) 63.27 g (49%) 11.88 g (18%) 5.71 g (10%)
49. Potatoes, scalloped, home-prepared with butter - Fiber
  Nutritional Value : 16 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.9 g (8%)88 kcal (4%)10.78 g (8%)3.68 g (6%)2.87 g (5%)
  Typical Serving size of 1 cup (or 245g):
   4.66 g (19%) 215.6 kcal (11%) 26.41 g (20%) 9.02 g (14%) 7.03 g (13%)
50. Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased - Fiber
  Nutritional Value : 16 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.9 g (8%)133 kcal (7%)23.51 g (18%)3.39 g (5%)2.19 g (4%)
  Typical Serving size of 10 strip (or 153g):
   2.91 g (12%) 203.49 kcal (10%) 35.97 g (28%) 5.19 g (8%) 3.35 g (6%)
51. Potatoes, french fried, all types, salt not added in processing, frozen, as purchased - Fiber
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.9 g (8%)150 kcal (8%)24.81 g (19%)4.66 g (7%)2.24 g (4%)
  Typical Serving size of 10 strips (or 65g):
   1.24 g (5%) 97.5 kcal (5%) 16.13 g (12%) 3.03 g (5%) 1.46 g (3%)
  Other serving sizes 1 package (9 oz) (or 255g):
  4.85 g (19%) 382.5 kcal (19%) 63.27 g (49%) 11.88 g (18%) 5.71 g (10%)
52. Potato puffs, frozen, unprepared - Fiber
  Nutritional Value : 14 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.9 g (8%)177 kcal (9%)25.25 g (19%)8.37 g (13%)1.97 g (4%)
  Typical Serving size of 1 cup (or 120g):
   2.28 g (9%) 212.4 kcal (11%) 30.3 g (23%) 10.04 g (15%) 2.36 g (4%)
  Other serving sizes 10 pieces (or 91g):
  1.73 g (7%) 161.07 kcal (8%) 22.98 g (18%) 7.62 g (12%) 1.79 g (3%)
53. Potatoes, scalloped, home-prepared with margarine - Fiber
  Nutritional Value : 16 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.9 g (8%)88 kcal (4%)10.78 g (8%)3.68 g (6%)2.87 g (5%)
  Typical Serving size of 1 cup (or 245g):
   4.66 g (19%) 215.6 kcal (11%) 26.41 g (20%) 9.02 g (14%) 7.03 g (13%)
54. Potatoes, boiled, cooked in skin, flesh, without salt - Fiber
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.8 g (7%)87 kcal (4%)20.13 g (15%)0.1 g (0%)1.87 g (3%)
  Typical Serving size of .5 cup (or 78g):
   1.4 g (6%) 67.86 kcal (3%) 15.7 g (12%) 0.08 g (0%) 1.46 g (3%)
  Other serving sizes 1 potato (2-1/2 dia and sphere) (or 136g):
  2.45 g (10%) 118.32 kcal (6%) 27.38 g (21%) 0.14 g (0%) 2.54 g (5%)
55. Potatoes, boiled, cooked without skin, flesh, without salt - Fiber
  Nutritional Value : 16 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.8 g (7%)86 kcal (4%)20.01 g (15%)0.1 g (0%)1.71 g (3%)
  Typical Serving size of 1 large (3 to 4-1/4 dia.) (or 300g):
   5.4 g (22%) 258 kcal (13%) 60.03 g (46%) 0.3 g (0%) 5.13 g (9%)
  Other serving sizes 1 medium (2-1/4 to 3-1/4 dia.) (or 167g):
  3.01 g (12%) 143.62 kcal (7%) 33.42 g (26%) 0.17 g (0%) 2.86 g (5%)
  Other serving sizes 1 small (1-3/4 to 2-1/2 dia.) (or 125g):
  2.25 g (9%) 107.5 kcal (5%) 25.01 g (19%) 0.13 g (0%) 2.14 g (4%)
  Other serving sizes .5 cup (or 78g):
  1.4 g (6%) 67.08 kcal (3%) 15.61 g (12%) 0.08 g (0%) 1.33 g (2%)
56. Potatoes, au gratin, home-prepared from recipe using butter - Fiber
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.8 g (7%)132 kcal (7%)11.27 g (9%)7.59 g (12%)5.06 g (9%)
  Typical Serving size of 1 cup (or 245g):
   4.41 g (18%) 323.4 kcal (16%) 27.61 g (21%) 18.6 g (29%) 12.4 g (22%)
57. Potatoes, red, flesh and skin, baked - Fiber
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.8 g (7%)89 kcal (4%)19.59 g (15%)0.15 g (0%)2.3 g (4%)
  Typical Serving size of 1 potato large (3 to 4-1/4 dia. (or 299g):
   5.38 g (22%) 266.11 kcal (13%) 58.57 g (45%) 0.45 g (1%) 6.88 g (12%)
  Other serving sizes 1 potato medium (2-1/4 to 3-1/4 dia.) (or 173g):
  3.11 g (12%) 153.97 kcal (8%) 33.89 g (26%) 0.26 g (0%) 3.98 g (7%)
  Other serving sizes 1 potato small (1-3/4 to 2-1/2 dia.) (or 138g):
  2.48 g (10%) 122.82 kcal (6%) 27.03 g (21%) 0.21 g (0%) 3.17 g (6%)
58. Potatoes, au gratin, home-prepared from recipe using margarine - Fiber
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.8 g (7%)132 kcal (7%)11.27 g (9%)7.59 g (12%)5.06 g (9%)
  Typical Serving size of 1 cup (or 245g):
   4.41 g (18%) 323.4 kcal (16%) 27.61 g (21%) 18.6 g (29%) 12.4 g (22%)
59. Potatoes, red, flesh and skin, raw - Fiber
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.7 g (7%)70 kcal (4%)15.9 g (12%)0.14 g (0%)1.89 g (3%)
  Typical Serving size of 1 potato large (3 to 4-1/4 dia) (or 369g):
   6.27 g (25%) 258.3 kcal (13%) 58.67 g (45%) 0.52 g (1%) 6.97 g (12%)
  Other serving sizes 1 potato medium (2-1/4 to 3-1/4 dia) (or 213g):
  3.62 g (14%) 149.1 kcal (7%) 33.87 g (26%) 0.3 g (0%) 4.03 g (7%)
  Other serving sizes 1 potato small (1-3/4 to 2-1/4 dia) (or 170g):
  2.89 g (12%) 119 kcal (6%) 27.03 g (21%) 0.24 g (0%) 3.21 g (6%)
  Other serving sizes .5 cup and diced (or 75g):
  1.28 g (5%) 52.5 kcal (3%) 11.93 g (9%) 0.11 g (0%) 1.42 g (3%)
60. Potatoes, microwaved, cooked in skin, flesh, without salt - Fiber
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.6 g (6%)100 kcal (5%)23.28 g (18%)0.1 g (0%)2.1 g (4%)
  Typical Serving size of .5 cup (or 78g):
   1.25 g (5%) 78 kcal (4%) 18.16 g (14%) 0.08 g (0%) 1.64 g (3%)
  Other serving sizes 1 potato (2-1/3 x 4-3/4) (or 156g):
  2.5 g (10%) 156 kcal (8%) 36.32 g (28%) 0.16 g (0%) 3.28 g (6%)
61. Potatoes, microwaved, cooked in skin, flesh, with salt - Fiber
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.6 g (6%)100 kcal (5%)23.28 g (18%)0.1 g (0%)2.1 g (4%)
  Typical Serving size of .5 cup (or 78g):
   1.25 g (5%) 78 kcal (4%) 18.16 g (14%) 0.08 g (0%) 1.64 g (3%)
  Other serving sizes 1 potato (2-1/3 x 4-3/4) (or 156g):
  2.5 g (10%) 156 kcal (8%) 36.32 g (28%) 0.16 g (0%) 3.28 g (6%)
62. Potatoes, baked, flesh, without salt - Fiber
  Nutritional Value : 16 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.5 g (6%)93 kcal (5%)21.55 g (17%)0.1 g (0%)1.96 g (4%)
  Typical Serving size of .5 cup (or 61g):
   0.92 g (4%) 56.73 kcal (3%) 13.15 g (10%) 0.06 g (0%) 1.2 g (2%)
  Other serving sizes 1 potato (2-1/3 x 4-3/4) (or 156g):
  2.34 g (9%) 145.08 kcal (7%) 33.62 g (26%) 0.16 g (0%) 3.06 g (5%)
63. Potatoes, baked, flesh, with salt - Fiber
  Nutritional Value : 16 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.5 g (6%)93 kcal (5%)21.55 g (17%)0.1 g (0%)1.96 g (4%)
  Typical Serving size of .5 cup (or 61g):
   0.92 g (4%) 56.73 kcal (3%) 13.15 g (10%) 0.06 g (0%) 1.2 g (2%)
  Other serving sizes 1 potato (2-1/3 x 4-3/4) (or 156g):
  2.34 g (9%) 145.08 kcal (7%) 33.62 g (26%) 0.16 g (0%) 3.06 g (5%)
64. Potatoes, mashed, home-prepared, whole milk and butter added - Fiber
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.5 g (6%)113 kcal (6%)16.81 g (13%)4.22 g (6%)1.86 g (3%)
  Typical Serving size of 1 cup (or 210g):
   3.15 g (13%) 237.3 kcal (12%) 35.3 g (27%) 8.86 g (14%) 3.91 g (7%)
65. Potatoes, mashed, home-prepared, whole milk and margarine added - Fiber
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.5 g (6%)113 kcal (6%)16.94 g (13%)4.2 g (6%)1.96 g (4%)
  Typical Serving size of 1 cup (or 210g):
   3.15 g (13%) 237.3 kcal (12%) 35.57 g (27%) 8.82 g (14%) 4.12 g (7%)
66. Potatoes, mashed, home-prepared, whole milk added - Fiber
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.5 g (6%)83 kcal (4%)17.57 g (14%)0.57 g (1%)1.91 g (3%)
  Typical Serving size of 1 cup (or 210g):
   3.15 g (13%) 174.3 kcal (9%) 36.9 g (28%) 1.2 g (2%) 4.01 g (7%)
67. Potatoes, hashed brown, frozen, plain, unprepared - Fiber
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.4 g (6%)82 kcal (4%)17.72 g (14%)0.62 g (1%)2.06 g (4%)
  Typical Serving size of .5 cup (or 105g):
   1.47 g (6%) 86.1 kcal (4%) 18.61 g (14%) 0.65 g (1%) 2.16 g (4%)
  Other serving sizes 1 package (12 oz) (or 340g):
  4.76 g (19%) 278.8 kcal (14%) 60.25 g (46%) 2.11 g (3%) 7 g (13%)
68. Potatoes, canned, solids and liquids - Fiber
  Nutritional Value : 16 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.4 g (6%)44 kcal (2%)9.89 g (8%)0.11 g (0%)1.2 g (2%)
  Typical Serving size of 1 cup and whole (or 300g):
   4.2 g (17%) 132 kcal (7%) 29.67 g (23%) 0.33 g (1%) 3.6 g (6%)
  Other serving sizes 1 can (303 x 406) (or 454g):
  6.36 g (25%) 199.76 kcal (10%) 44.9 g (35%) 0.5 g (1%) 5.45 g (10%)
69. Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added - Fiber
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.3 g (5%)116 kcal (6%)16.13 g (12%)4.8 g (7%)2.13 g (4%)
  Typical Serving size of 1 cup (or 210g):
   2.73 g (11%) 243.6 kcal (12%) 33.87 g (26%) 10.08 g (16%) 4.47 g (8%)
70. Potato salad with egg - Fiber
  Nutritional Value : 14 / 100     food group - Meals, Entrees, and Sidedishes
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.3 g (5%)157 kcal (8%)16.18 g (12%)9.4 g (14%)1.96 g (4%)
  Typical Serving size of .5 cup (or 125g):
   1.63 g (7%) 196.25 kcal (10%) 20.23 g (16%) 11.75 g (18%) 2.45 g (4%)
71. Potatoes, russet, flesh and skin, raw - Fiber
  Nutritional Value : 16 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.3 g (5%)79 kcal (4%)18.07 g (14%)0.08 g (0%)2.14 g (4%)
  Typical Serving size of 1 potato large (3 to 4-1/4 dia) (or 369g):
   4.8 g (19%) 291.51 kcal (15%) 66.68 g (51%) 0.3 g (0%) 7.9 g (14%)
  Other serving sizes 1 Potato medium (2-1/4 to 3-1/4 dia) (or 213g):
  2.77 g (11%) 168.27 kcal (8%) 38.49 g (30%) 0.17 g (0%) 4.56 g (8%)
  Other serving sizes 1 Potato small (1-3/4 to 2-1/4 dia) (or 170g):
  2.21 g (9%) 134.3 kcal (7%) 30.72 g (24%) 0.14 g (0%) 3.64 g (7%)
  Other serving sizes .5 cup and diced (or 75g):
  0.98 g (4%) 59.25 kcal (3%) 13.55 g (10%) 0.06 g (0%) 1.61 g (3%)
72. Potato salad, home-prepared - Fiber
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.3 g (5%)143 kcal (7%)11.17 g (9%)8.2 g (13%)2.68 g (5%)
  Typical Serving size of 1 cup (or 250g):
   3.25 g (13%) 357.5 kcal (18%) 27.93 g (21%) 20.5 g (32%) 6.7 g (12%)
73. Potatoes, frozen, whole, unprepared - Fiber
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.2 g (5%)78 kcal (4%)17.47 g (13%)0.16 g (0%)2.38 g (4%)
  Typical Serving size of 1 cup (or 182g):
   2.18 g (9%) 141.96 kcal (7%) 31.8 g (24%) 0.29 g (0%) 4.33 g (8%)
74. Potatoes, scalloped, dry mix, prepared with water, whole milk and butter - Fiber
  Nutritional Value : 14 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.1 g (4%)93 kcal (5%)12.77 g (10%)4.3 g (7%)2.12 g (4%)
  Typical Serving size of 1 cup (unprepared) (or 245g):
   2.7 g (11%) 227.85 kcal (11%) 31.29 g (24%) 10.54 g (16%) 5.19 g (9%)
  Other serving sizes .167 package (5.5 oz) yields (or 137g):
  1.51 g (6%) 127.41 kcal (6%) 17.49 g (13%) 5.89 g (9%) 2.9 g (5%)
  Other serving sizes 1 package yield and 5.5 oz (or 822g):
  9.04 g (36%) 764.46 kcal (38%) 104.97 g (81%) 35.35 g (54%) 17.43 g (31%)
75. Potatoes, au gratin, dry mix, prepared with water, whole milk and butter - Fiber
  Nutritional Value : 15 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.9 g (4%)93 kcal (5%)12.84 g (10%)4.12 g (6%)2.3 g (4%)
  Typical Serving size of .167 package (5.5 oz) yields (or 137g):
   1.23 g (5%) 127.41 kcal (6%) 17.59 g (14%) 5.64 g (9%) 3.15 g (6%)
  Other serving sizes 1 package yield and 5.5 oz (or 822g):
  7.4 g (30%) 764.46 kcal (38%) 105.54 g (81%) 33.87 g (52%) 18.91 g (34%)






fiber and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito