Is a Russet Potato High in Fiber? Separating Fact from Starchy Fiction

November 11, 2025 •

3 min read

According to the USDA, a medium russet potato cooked with its skin on provides approximately 4 grams of dietary fiber. This brings into focus the question: Is russet potato high in fiber?, and the answer depends largely on how it is prepared and how it compares to other food sources.

Quick Summary

Russet potatoes, especially when eaten with the skin, provide a valuable source of dietary fiber and other essential nutrients. The fiber content can be maximized through healthy cooking methods and by utilizing the resistant starch created after cooling.

Key Points

Moderate Fiber Content: A medium russet potato with the skin on contains approximately 4 grams of dietary fiber.
Skin Matters: A significant portion of a potato's fiber is in the skin, but over 50% is in the flesh itself, so eating the skin is crucial for maximum intake.
Resistant Starch Boost: Cooking and then cooling potatoes increases resistant starch, a type of fiber that promotes gut health.
Health Benefits: The fiber in russet potatoes helps promote satiety (the feeling of fullness), which can aid in weight management.
Cooking Method is Key: Baking and microwaving best preserve the potato's nutrients and fiber, compared to boiling where some nutrients can leach out.
Comparative Value: While not the highest fiber food, a russet potato offers a comparable amount of fiber to foods like oatmeal and cooked sweet potatoes.

The Nutritional Profile of a Russet Potato

Often viewed simply as a starchy carbohydrate, the humble russet potato is a surprisingly nutrient-dense food when consumed correctly. In addition to providing energy, a single medium baked russet potato (approx. 173 grams) with the skin on is a good source of several vitamins and minerals. These include a significant amount of potassium, which is crucial for heart health, as well as vitamin C and vitamin B6. However, the potato's fiber content, and whether it qualifies as 'high' in fiber, requires a closer look.

Deconstructing the Fiber Content

Dietary fiber is a complex carbohydrate that the body cannot digest, and it comes in two main types: soluble and insoluble. Potatoes contain both, contributing to digestive health and promoting feelings of fullness. A medium russet potato with the skin contains about 4 grams of total fiber, which is a respectable contribution to the daily recommended intake of 25 to 38 grams for adults.

Another important aspect of potato fiber is resistant starch. This type of starch, which is abundant in raw potatoes, decreases during cooking. However, when cooked potatoes are subsequently cooled, some of the starch retrogrades, or re-crystallizes, and becomes resistant starch again. Resistant starch acts like fiber in the body, feeding beneficial gut bacteria and offering improved blood sugar control.

Skin-On vs. Skin-Off: A Fiber Factor

One of the most common misconceptions about potatoes is that all of their nutritional value is concentrated in the skin. While the skin is certainly a fiber powerhouse, it's not the only source. A medium potato's skin contributes a little less than half of the total dietary fiber, but the majority (over 50 percent) is found in the flesh itself. For this reason, consuming the potato with its skin is the best way to maximize your fiber intake. Peeling the potato can significantly reduce the total fiber and mineral content in each serving.

Maximizing Fiber from Your Russet Potato

For those looking to boost their fiber intake, preparing russet potatoes in a health-conscious way can make a big difference. Here are some tips:

Embrace the skin: Always opt to leave the skin on when baking or roasting your russet potato. A simple scrub under water is all that's needed to clean it thoroughly.
Cook and cool: To increase the beneficial resistant starch, cook your potatoes (baking is ideal), then allow them to cool completely before eating. This is perfect for potato salads or prepping for a later meal.
Choose healthy toppings: Avoid loading your potato with high-fat, low-fiber toppings like sour cream and bacon. Instead, use Greek yogurt, fresh herbs, or a sprinkle of nutritional yeast.
Pair with other fiber sources: Use your baked or roasted russet potato as a base for meals featuring other high-fiber ingredients like black beans, steamed broccoli, or lentils.

Russet Potato vs. Other Fiber-Rich Foods

While a russet potato is a good source of fiber, particularly when prepared with its skin, it is helpful to compare its fiber content to other common foods to put it in perspective. The following table illustrates how a medium, skin-on russet potato stacks up against other dietary fiber sources.


Food (per medium serving/cup)	Approximate Fiber (grams)	Contextual Information
Russet Potato (with skin)	4	Good source, but preparation is key to maximize fiber.
Sweet Potato (with skin)	4	Similar fiber content, often higher in some vitamins like A.
Black Beans (cooked, 1 cup)	15	Excellent source, significantly higher fiber than a potato.
Oatmeal (cooked, 1 cup)	4	Similar fiber to a potato, another great way to start the day with fiber.
Broccoli (cooked, 1 cup)	5	Provides slightly more fiber than a potato per cup.

The Verdict on Russet Potato Fiber

So, is russet potato high in fiber? The most accurate answer is that it's a good and reliable source of dietary fiber, rather than an exceptionally high one. When prepared properly—specifically, cooked with the skin on—it provides a solid contribution to your daily fiber goals. Furthermore, the presence of resistant starch, especially in cooled potatoes, adds another layer of health benefits for gut and blood sugar health.

For a balanced diet, including whole potatoes alongside other high-fiber vegetables, legumes, and whole grains is a wise strategy. For more information on dietary fiber and its benefits, consider resources like the Harvard T.H. Chan School of Public Health. The key takeaway is to appreciate the russet potato for its overall nutritional profile and prepare it in a way that maximizes all its healthy components, not just its reputation as a simple carb.

Frequently Asked Questions

Yes, peeling a russet potato significantly reduces its fiber content. While more than 50% of the fiber is in the flesh, the skin itself contains a substantial amount, so eating it with the skin is recommended to maximize fiber intake.

A medium russet potato, when cooked with its skin on, contains approximately 4 grams of dietary fiber.

Yes, fiber content can vary between potato varieties. For instance, some research suggests sweet potatoes can have slightly more fiber than russets, though both are good sources.

Yes, by cooling a cooked potato. This process increases the amount of resistant starch, a form of fiber that supports digestive health. This is why cooked and cooled potatoes are excellent for salads.

Yes, eating russet potato skins is healthy. The skin is a concentrated source of dietary fiber, vitamins, and minerals, and including it in your meal boosts the overall nutritional value.

Resistant starch is a type of fiber found in potatoes that resists digestion in the small intestine. It is created when cooked potatoes are cooled. It feeds beneficial bacteria in the large intestine, promoting gut health.

Baking or microwaving russet potatoes with the skin on are among the best methods for preserving fiber and other nutrients, as they minimize nutrient loss that can occur with boiling.