Potato is ~2.8× as filling per calorie as French fries
Score 66 vs 24 on the satiety-per-calorie scale.
Potato
66solidly filling · 77 kcal /100 g
French fries
24easy to overeat · 289 kcal /100 g
Same fullness, very different calories
Roughly what it costs to reach the fullness of 300 kcal of french fries:
French fries~300 kcal · ~104 g
300 kcal
Potato~109 kcal · ~142 g
109 kcal
A rough guide, not a lab measurement — it treats fullness per calorie as constant across portion sizes, which is a simplification. How the score works.
Why they score differently
Protein
Potato
1
French fries
0
Water
Potato
52
French fries
7
Fiber
Potato
4
French fries
2
Savoury — pulls the score down
Potato
−0%
French fries
−6%
The numbers
| Per 100 g | Potato | French fries |
|---|---|---|
| Score | 66 | 24 |
| Energy | 77 kcal | 289 kcal |
| Protein | 2.0 g | 3.5 g |
| Fat | 0.1 g | 14.0 g |
| Carbohydrate | 17.5 g | 37.2 g |
| …of which sugars | 0.8 g | 0.3 g |
| Fiber | 2.1 g | 3.9 g |
| Sodium | 6 mg | 357 mg |
Satiety per calorie, not a virtue scale — neither food is forbidden.