FiberUp
How much fiber is in potato with skin?
Potato with Skin has 3.6 g of fiber per 1 medium (150 g). That is 13% of the daily value and a good amount for a vegetable.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About potato with skin and fiber
A medium baked potato with the skin on is 3.6 grams of fiber, double the peeled version. The skin is where most of the insoluble fiber sits, so eating it is the whole trick.
How potato with skin compares to other vegetables
Per typical serving. The highest vegetable in the database is artichoke at 6.9 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Green Peas | 1/2 cup | 4.4 g | 5.5 g | 16% |
| Sweet Potato | 1 medium | 3.8 g | 3.3 g | 14% |
| Swiss Chard | 1 cup cooked | 3.7 g | 2.1 g | 13% |
| Pumpkin (Canned) | 1/2 cup | 3.6 g | 3 g | 13% |
| Potato with Skin | 1 medium | 3.6 g | 2.4 g | 13% |
| Brussels Sprouts | 1 cup | 3.3 g | 3.8 g | 12% |
| Sun-Dried Tomatoes | 1/4 cup | 3.3 g | 12.2 g | 12% |
Servings to reach a daily goal
servings of potato with skin to reach 25 g, the adequate intake for adult women
servings of potato with skin to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for potato with skin
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Potatoes, baked, flesh and skin, without salt | 2.2 g | – | – |
| Potatoes, Russet, flesh and skin, baked | 2.3 g | – | – |
| Potatoes, baked, flesh and skin, with salt | 2.2 g | – | – |
| Potato, baked, peel eaten | 2.2 g | – | – |
| Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program) | 1.3 g | – | – |
| Potato, baked, peel eaten, with meat | 1.7 g | – | – |
| Potato, baked, peel eaten, with chili | 2.1 g | – | – |
| Potato, baked, peel eaten, with cheese | 1.7 g | – | – |
Frequently asked questions
How much fiber is in potato with skin?
Is potato with skin high in fiber?
Is the fiber in potato with skin soluble or insoluble?
How many servings of potato with skin would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.