Are Potatoes Good for Weight Loss? Yes—Here’s How

Updated: September 24, 2025

Are Potatoes Good for Weight Loss?

TL;DR

Yes—when prepared simply (boiled, baked, air-fried with minimal oil) and portioned into a calorie-appropriate plan, potatoes can support weight loss. They’re filling, relatively low-calorie per bite when not fried, and easy to pair with lean protein and veggies. Boiled potatoes top classic satiety rankings, and randomized trials show potato-based meals can fit into energy-restricted plans without harming results. Cooling cooked potatoes (potato salad or chill-and-reheat) increases resistant starch, which can blunt glucose spikes for some people. Fries/chips are a different story: added fats make them energy-dense and easier to overeat. :contentReference[oaicite:0]{index=0}

Table of contents

1. Why potatoes can work for fat loss
2. How to use potatoes in a weight-loss plan
3. What to avoid (and easy swaps)
4. Sample meals & portions
5. Readers also ask
6. FAQs

Helpful reads: How many calories should I burn a day? · Breakfast ideas for weight loss · NOVA food classification

Why potatoes can work for fat loss

• High satiety per calorie: In the classic satiety index research, boiled potatoes ranked #1 for how full people felt per equal calories. That makes it easier to stop at one portion. :contentReference[oaicite:1]{index=1}
• Low energy density (when not fried): Plain boiled potatoes are mostly water with ~110–120 kcal per 100 g, so plates look/feel substantial without blowing the budget. :contentReference[oaicite:2]{index=2}
• They fit structured diets: Controlled trials using potato-containing menus in calorie-restricted plans show weight-loss is achievable and cardiometabolic markers are not worsened. :contentReference[oaicite:3]{index=3}
• Resistant starch boost: Cooling cooked potatoes (e.g., potato salad; chill-and-reheat) increases resistant starch, which can lower post-meal glucose/insulin responses in some contexts. :contentReference[oaicite:4]{index=4}

How to use potatoes in a weight-loss plan

1. Pick the prep: Boiled, baked, air-fried with a light spray, or roasted with minimal oil. Leave heavy butter/cream for special occasions.
2. Pair with protein & fiber: Combine with 20–35 g protein (chicken, fish, eggs, Greek yogurt dips) and non-starchy veg to slow digestion and keep you full.
3. Play the “cool, then reheat” card: Make extra, chill overnight, then reheat or serve as potato salad to gain some resistant starch.
4. Portion ideas: For most meals, 100–200 g cooked potato (about ¾–1½ cups chunks/mashed) fits well in a 400–600 kcal entrée. Adjust to your daily calorie target.

What to avoid (and easy swaps)

• Skip deep-fried versions (fries, chips): oil drives calories up fast and reduces satiety per bite. If you crave the texture, use an air fryer and measure the oil.
• Watch toppings: Load flavor with salsa, Greek-yogurt “sour cream,” chives, and spices instead of butter, cream, and cheese.
• Mind the add-ons: Bacon bits and heavy sauces quickly turn a light base into a dense meal.

Note: Studies contrasting fries with non-fried potatoes show very different energy balance effects—preparation method matters. :contentReference[oaicite:5]{index=5}

Sample meals & portions

• Protein bowl: 150 g boiled potatoes + 4–6 oz grilled chicken + big salad + vinaigrette.
• Fast “baked” potato: 200 g microwaved russet + Greek yogurt + salsa + chives + side of steamed broccoli.
• Chilled potato salad: 150 g cooled potatoes + diced cucumber/peppers + mustard-yogurt dressing + 1–2 boiled eggs.
• Air-fried wedges: 180 g potato tossed with 1 tsp oil + paprika/garlic; serve with turkey burger and slaw.

Make it effortless with CEK

Prefer set-and-forget? Our Weight Loss Meal Plan (~500-calorie entrées) and Build Your Own Plan make it simple to stay on target—just add a potato side when you want extra volume.

Readers also ask

FAQs

How many calories are in boiled potatoes?

Roughly ~110–120 kcal per 100 g cooked, mostly from starch and water. :contentReference[oaicite:6]{index=6}

Why do cooled potatoes hit differently?

Cooling increases resistant starch, which can blunt post-meal glucose/insulin in some studies; reheating keeps some of that effect. :contentReference[oaicite:7]{index=7}

Can I lose weight if I eat potatoes daily?

Yes—if total calories and protein are right for you. Trials using potato-containing menus in calorie-restricted plans show it’s compatible with weight loss. :contentReference[oaicite:8]{index=8}

Related reads: How many calories should I burn a day? · Breakfast ideas for weight loss · NOVA food classification

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