Potato · cooked
Values per 100 g — CIQUAL data (ANSES). Fibre: 1.8 g.
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A filling, cheap starch
The potato is a simple, very filling carb source: 18 g of carbs for 86 kcal per 100 g cooked, with potassium and some fibre. It is among the most filling foods per calorie — a valuable asset when cutting.
Long unfairly maligned, it is actually an excellent starch as long as you control the preparation (avoid frying).
Bulking and cutting
When cutting, its filling power helps hold a deficit without hunger. When bulking, it is easy to eat in quantity to refill glycogen. Benchmark: 250 g of cooked potato ≈ 45 g of carbs for ~215 kcal.
Cooking changes everything
Steamed, baked or boiled: these methods keep the potato healthy and low in calories. Frying (fries, crisps) adds a lot of fat and calories. Tip: cooled then reheated, it forms resistant starch, which increases satiety.
A satiety champion
Few people know it: in satiety-index studies, boiled potato tops the ranking, ahead of bread, pasta or rice. Its water, fibre and low calorie density mean you feel full for few calories.
That is a huge asset when cutting: in place of a less filling starch, plain potato helps hold a deficit without hunger. The trap is the preparation — keep it steamed, baked or boiled, not fried.
What to pair it with
The potato goes with a protein source and a vegetable.
Key takeaways
- 18 g carbs for 86 kcal/100 g: very filling.
- Excellent when cutting (satiety) and when bulking.
- Steamed/baked/boiled; avoid frying.
- Cooled then reheated: more filling (resistant starch).
Frequently asked questions
Do potatoes make you gain weight?
No: plain (not fried), it is a low-calorie, very filling starch. What causes weight gain is your daily calorie total, and often frying or fatty sauces.
Potato or sweet potato?
Both are excellent carbs. Sweet potato has a slightly lower glycaemic index and more beta-carotene; the potato is just as valid and often cheaper. Alternate based on taste.
Is the potato suitable for cutting?
Yes, very: plain (steamed, baked, boiled), it is one of the most filling foods per calorie, which helps a lot to hold a deficit without hunger. Just avoid frying and fatty sauces that push calories up.
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