Digging Deeper In: Do Potatoes Make You Fat?

Savi Sharma

Savi Sharma
Sep 2021

2 min read
do potatoes make you fat?

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Delicious, versatile, and often misunderstood – potatoes can be both comforting and concerning in your weight management journey. But fear not! Let’s unravel the potato’s role in weight gain, and uncover the truth behind the “Do Potatoes Make You Fat” question. From carbs to calories, join us as we navigate through the science, and you’ll soon be equipped with the knowledge to make informed dietary choices.

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What Are Potatoes And Their Nutritional Facts?

Potatoes, those versatile and beloved tubers, are a dietary staple enjoyed worldwide. They come in various varieties, each with its unique taste and texture. Let’s delve into the nutritional facts of these humble yet nutritious vegetables.

Types Of Potatoes:

  • Russet Potatoes: These are high-starch potatoes, ideal for baking, mashing, and frying.
  • Red Potatoes: With a waxy texture, red potatoes are great for boiling, roasting, or using in salads.
  • Yukon Gold Potatoes: Known for their creamy texture, these are perfect for mashing and frying.

Nutritional Facts (Per 100 Grams Of Boiled Potatoes)

Nutritional Facts Of Potato
  • Calories: Around 87 calories
  • Carbohydrates: Approximately 20 grams, mainly from starch
  • Fiber: Roughly 1.8 grams, aiding digestion and promoting fullness
  • Protein: About 2 grams, providing essential amino acids
  • Vitamin C: Around 19.7 mg, supporting immune health and collagen production
  • Vitamin B6: About 0.3 mg, crucial for brain development and function
  • Potassium: Roughly 429 mg, helping regulate blood pressure and fluid balance
  • Magnesium: About 23 mg, supporting muscle and nerve function
  • Iron: Around 0.8 mg, contributing to oxygen transport in the blood
  • Folate: About 20 mcg, vital for cell division and DNA synthesis

Benefits Of Potatoes That You Must Know!

Potatoes often get a bad rap due to their association with high carbohydrate content, but these humble tubers are actually packed with valuable nutrients and health benefits that shouldn’t be overlooked. Let’s uncover some:

  • Rich in Nutrients: Potatoes are a great source of vitamins and minerals, including vitamin C, vitamin B6, and fiber. Further, it is a potassium rich food. Vitamin C supports immune function, while vitamin B6 aids brain health and potassium helps regulate blood pressure.
  • Dietary Fiber: The fiber content in potatoes aids digestion, prevents constipation, and supports a healthy gut. Fiber also contributes to a feeling of fullness, which can aid in weight management.
  • Antioxidants: Potatoes contain various antioxidants, such as flavonoids and carotenoids, which help protect cells from damage caused by free radicals. These antioxidants have been linked to a reduced risk of chronic diseases like heart disease and certain cancers.
  • Blood Sugar Regulation: Contrary to common belief, some varieties of potatoes, especially when consumed with the skin on, have a low glycemic index. This means they are digested slowly and can help stabilize blood sugar levels.
  • Heart Health: Potatoes contain compounds that can contribute to heart health, such as fiber, potassium, and antioxidants. Potassium regulates blood pressure, while fibre helps keep cholesterol levels in a healthy range.
  • Skin Health: The vitamin C and antioxidants in potatoes promote healthy skin by combating free radicals and aiding collagen production. Some skincare products even use potato extracts for their potential benefits.
  • Athletic Performance: The carbohydrate content in potatoes provides a quick and easily accessible source of energy, making them a popular choice among athletes.
  • Digestive Health: Resistant starch, a type of starch found in cooked and cooled potatoes, acts as a prebiotic, promoting the growth of beneficial gut bacteria and improving digestive health.

Do Potatoes Make You Fat?

The reputation of potatoes as a potential culprit for weight gain has led to the common query: Do potatoes make you fat? The truth, as often is the case, is more nuanced than a simple yes or no.

  • Nutrient Density: Potatoes are rich in essential nutrients like vitamins C and B6, potassium, and dietary fiber. They offer a good amount of energy for the body to function efficiently.
  • Calorie Content: While potatoes themselves aren’t inherently fattening, how they’re prepared can significantly impact their calorie content. Fried potatoes, such as French fries or potato chips, are often laden with unhealthy fats and excessive calories, contributing to weight gain.
  • Glycemic Index: Potatoes have a high glycemic index (GI), meaning they can cause a rapid spike in blood sugar levels. This can lead to overeating due to subsequent crashes in blood sugar and increased hunger.
  • Portion Control: Moderation is key. Consuming reasonable portions of boiled, baked, or roasted potatoes as part of a balanced meal can be part of a healthy diet without causing weight gain.
  • Preparation Matters: It’s not the potato itself but how it’s prepared that matters. Opt for healthier cooking methods, like baking or boiling, to retain nutrients and minimize added calories.
  • Balanced Diet: Like any food, potatoes are best enjoyed as part of a balanced diet that includes a variety of nutrient-rich foods.

In essence, potatoes don’t inherently make you fat. Overconsumption and unhealthy preparation methods are the real culprits. Incorporating potatoes in your diet, prepared healthily and in moderation, can be a nutritious addition without leading to weight gain.

How To Add Potatoes To Your Daily Diet?

Adding potatoes to your daily diet plan for weight loss might not be the healthiest choice due to their high carbohydrate content and potential impact on blood sugar levels. However, if you choose to include them occasionally and in moderation, here are some tips on how to do so:

1. Portion Control: Keep your portions small to avoid excessive carbohydrate intake, which can also lead to spikes in blood sugar levels.

2. Cooking Methods: Opt for healthier cooking methods like baking, roasting, or steaming instead of frying. This reduces the calorie and fat content.

3. Skin On: If you decide to eat potatoes, keep the skin on for added fiber and nutrients.

4. Pair with Protein: Combine potatoes with a source of lean protein, like grilled chicken or fish, to balance out the meal and prevent rapid blood sugar spikes.

5. Choose Nutrient-Dense Toppings: Instead of loading up on high-calorie toppings like butter and sour cream, choose nutrient-rich options like Greek yogurt, salsa, or chopped vegetables.

6. Balance with Veggies: Make sure your plate is well-balanced with vegetables and protein to offset the carbohydrate load from potatoes.

7. Sweet Potatoes: Consider incorporating sweet potatoes, which have a lower glycemic index than regular potatoes, meaning they have a slower impact on blood sugar levels.

8. Frequency: Rather than making potatoes a daily staple, enjoy them as an occasional treat or side dish.

9. Monitor Blood Sugar: If you have diabetes or are concerned about blood sugar levels, monitor how potatoes affect your body and consult a healthcare professional.

Remember that while potatoes can be a tasty addition to meals, their high carbohydrate content and potential impact on blood sugar levels should be taken into consideration when including them in your diet.

Potatoes For Weight Loss: Friend Or Foe? | Dietitian Mac Singh

Discover the truth about potatoes and further their impact on weight loss. Are they a friend or a foe? Dive deeper into this debate with insights from Dietitian Mac Singh. For a comprehensive understanding, check out the video below.

A Word From Fitelo On Do Potatoes Make You Fat?

So, the next time you contemplate indulging in potatoes, keep in mind that it’s not about shunning them altogether, but rather incorporating them judiciously. Moderation holds the key, and gaining insight into their nutritional significance empowers you to maintain a harmonious and healthful lifestyle.

Fun Fact

Think potatoes make you gain weight? Think again! Discover the truth behind this misconception. Potatoes are more than just carbs, they’re packed with benefits. Learn how they can help with weight loss and overall health. Are you aware that potatoes contain more potassium than bananas? Find out more facts by checking out the link above! 

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Frequently Asked Questions

Does Potato Increase Weight?

Potatoes can contribute to weight gain when consumed in excess. They are calorie-dense and high in carbs, which can lead to weight gain if not balanced with a healthy diet and exercise.

Do Potatoes Make You Fat Even We Consume It Boiled?

No, consuming boiled potatoes in moderation is not likely to make you fat. It’s the excessive intake and unhealthy preparation methods that can contribute to weight gain.

Are Potatoes  Fattening?

Potatoes themselves aren’t inherently fattening, but their calorie and carb content can lead to weight gain if consumed in large amounts or prepared with high-fat toppings.

Do Potatoes Make You Fat If Taken In A Diet Plan?

Potatoes themselves are not inherently fattening. However, the way they are prepared can affect their impact on weight. Deep frying or loading them with high-calorie toppings can lead to weight gain. Choosing healthier cooking methods like baking, boiling, or steaming can make potatoes a nutritious part of a balanced diet.

How To Take Potatoes In A Diet?

Incorporate potatoes in your diet by baking, roasting, or steaming them. Avoid frying and opt for nutrient-rich toppings like Greek yogurt, salsa, or veggies. Balance with other nutritious foods.

Can I Eat Potato In Weight Loss Journey?

Potatoes can be part of a weight loss diet in moderation. Opt for smaller portions, healthy cooking methods, and balance with veggies and lean proteins.

Are Potatoes Healthy Or Make You Fat?

Potatoes offer essential nutrients like vitamin C, potassium, and fiber. However, their impact on health depends on how they’re prepared and portioned. Take then in moderations by baking or steaming it.

Do Potatoes Make You Fat If Eaten Every Day?

Eating potatoes every day, especially in excess or prepared with high-calorie toppings, can contribute to weight gain due to their calorie and carb content. Moderation is key.

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We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life.

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