According to Health, there are several ways potatoes can support your weight loss goals. A medium-sized Russet potato with skin has about 168 calories, making it a satisfying side dish that can fit into a low-calorie diet. One medium-sized potato with skin provides about 2.7 grams of fiber, or 10 percent of the recommended daily intake. Fiber helps you feel full, which can make it easier to eat less. High in Resistant Starch Resistant starch is a carbohydrate that your body cannot digest. Like fiber, it helps you feel full and can support healthy blood sugar levels. Cooling potatoes after cooking promotes resistant starch, which lowers the glycemic index (GI). GI is a measure of how quickly food raises blood sugar levels. Rich in Antioxidants Potatoes are rich in vitamin C and other antioxidants, which can help protect against cell damage and reduce inflammation. Chronic inflammation is linked to weight gain and obesity. Increases Satiety Potatoes have a high satiety index, meaning they are more filling than pasta, rice, or white bread. What science says: In a 2018 study, people consumed fewer calories after eating potatoes compared to meals with rice and pasta. Tips for Preparing Healthier Potatoes The way potatoes are prepared greatly affects the results. Here are some healthier cooking methods that can help with weight loss.