Decoding Nutrition: What Has More Protein, Potatoes or Eggs?

October 5, 2025 •

4 min read

While a single large egg contains about 6 grams of high-quality protein, a medium-sized potato offers just under 4 grams. This reveals a significant disparity when asking the question: what has more protein, potatoes or eggs? Though both contribute to a healthy diet, their roles and nutritional makeup are distinct.

Quick Summary

This article compares the protein content and quality of eggs and potatoes. It analyzes their full nutritional profiles, covering other macronutrients and key vitamins. The content explores different preparation methods, assesses digestibility, and clarifies how each can be part of a balanced diet.

Key Points

Egg protein is more concentrated: Eggs contain significantly more protein per gram than potatoes, making them a more protein-dense food.
Eggs offer complete protein: The protein in eggs is considered 'complete', containing all essential amino acids, unlike many plant sources.
Potatoes provide quality plant protein: While lower in quantity, potato protein has a high biological value for a plant source and also contains all nine essential amino acids.
Eggs are satiating: The high protein content in eggs promotes a feeling of fullness, which can assist in appetite control and weight management.
Potatoes offer energy and minerals: As an excellent source of complex carbohydrates, potatoes provide sustained energy, along with high levels of potassium and vitamin C.
Preparation matters for nutrient retention: The cooking method affects nutritional benefits. Boiling eggs maximizes protein absorption, while baking or steaming potatoes preserves nutrients best.
Both can coexist in a balanced diet: The best approach is to enjoy both eggs and potatoes for their distinct nutritional benefits, combining them for a well-rounded meal.

The Clear Winner: Eggs are a Protein Powerhouse

When the competition is purely about protein density and quality, eggs take the top spot without question. The protein in a large egg is around 6-7 grams, a considerable amount for its size and low-calorie count. Eggs are also renowned for providing 'complete' protein, meaning they contain all nine essential amino acids that the body cannot produce on its own. The World Health Organization even uses egg protein as a reference standard to compare the quality of protein in all other foods due to its high biological value. This makes eggs a highly efficient source of protein for building muscle and other bodily functions. The way you prepare eggs can also impact protein absorption, with cooked eggs offering greater digestibility than raw ones.

The Role of Egg Protein in a Healthy Diet

Beyond simple quantity, the type and quality of protein in eggs offer several health advantages. Research suggests that the protein and satiating properties of eggs can contribute to feeling fuller for longer, which may aid in weight management by reducing overall calorie intake. For example, studies have shown that eating eggs for breakfast can suppress appetite and lead to consuming fewer calories later in the day compared to other common breakfast foods. Eggs also provide a host of other beneficial nutrients, including choline, which is vital for brain health and nerve function, and antioxidants like lutein and zeaxanthin, which support eye health.

The Versatile Potato: More Than Just a Carb

While potatoes contain less protein than eggs by weight, they should not be dismissed as a protein source entirely. A medium-sized, skin-on potato provides about 3-4 grams of plant-based protein. Surprisingly, this protein is considered high-quality, boasting a biological value approaching that of whole egg protein, which means it contains essential amino acids in proportions that are very similar to human requirements. However, the primary macronutrient in potatoes is carbohydrates, which serve as an excellent source of energy.

Health Benefits and Nutrient Contributions of Potatoes

Potatoes are incredibly nutrient-dense, especially when consumed with the skin. They are an outstanding source of potassium, containing nearly twice the amount found in a medium banana. Potassium is critical for regulating fluid balance, muscle contractions, and nerve signals. Potatoes are also rich in vitamin C, a powerful antioxidant, and vitamin B6, which plays a key role in protein metabolism. The starch content in potatoes, particularly resistant starch that forms when cooked potatoes are cooled, can act like a soluble fiber, promoting digestive health by feeding beneficial gut bacteria.

Cooking and Preparation: Maximizing Nutrition

For both eggs and potatoes, the preparation method significantly influences the overall nutritional outcome. For eggs, cooking them is crucial for maximizing protein absorption, as heat denatures the proteins and makes them easier for the body to digest. Boiling and poaching are particularly healthy methods as they don't require adding fats. With potatoes, eating them baked, boiled, or steamed is far healthier than frying, which adds considerable fat and calories. Retaining the potato skin is also essential, as it contains a significant amount of the fiber and vitamins.

A Complete Nutritional Comparison

To fully understand the difference, a side-by-side comparison of their nutritional values per 100 grams is helpful. The figures below are based on general averages and can vary based on variety and preparation.


Nutrient (per 100g)	Egg (Hard-Boiled)	Potato (Baked, skin-on)
Calories	155 kcal	93 kcal
Protein	12.6 g	2.5 g
Carbohydrates	1.1 g	21 g
Fat	10.6 g	0.1 g
Fiber	0 g	2.2 g
Potassium	138 mg	535 mg
Vitamin C	0 mg	27 mg
Complete Protein	Yes	Yes

Conclusion

In conclusion, when assessing what has more protein, potatoes or eggs?, the answer is unequivocally eggs. They offer a far higher concentration of protein per gram and provide a complete protein profile with superior biological value. However, this doesn't make potatoes an inferior food. Potatoes are a great source of complex carbohydrates for energy, along with crucial vitamins and minerals like potassium and vitamin C. Eggs are an excellent choice for a protein-dense, satiating meal, while potatoes are a versatile, energy-rich, and nutrient-packed addition to a balanced diet. Combining both, for example in a frittata or hash, can provide a synergistic blend of nutrients and energy. The best approach is to include a variety of healthy foods in your diet to receive a full spectrum of vitamins, minerals, and macronutrients. For more detailed dietary guidance, consider visiting the National Institutes of Health website.

Beyond the Simple Question: A Deeper Look into the Diet

For an optimal nutritional strategy, consider the bigger picture. Instead of focusing on a single nutrient comparison, recognize the unique strengths of each food. Eggs provide the high-quality protein needed for muscle repair and satiety, making them an excellent start to the day. Potatoes offer sustained energy and essential minerals, perfectly suited for refueling after a workout. By understanding each food's distinct contribution, you can create a more balanced and effective eating plan tailored to your specific health and fitness goals.

Incorporating Both for Optimal Nutrition

For Breakfast: A frittata with eggs and diced potatoes offers a balanced mix of protein and complex carbs to fuel your morning.
For Lunch: Add slices of hard-boiled egg to a potato salad to boost the protein content and add variety.
For Dinner: Serve baked or roasted potatoes alongside a lean protein source like chicken, incorporating eggs into other dishes like an egg drop soup or fried rice.

The Importance of Overall Dietary Diversity

No single food is a miracle cure or the sole source of a nutrient. A truly healthy diet is built on diversity. Relying on a range of foods ensures you get a wider array of vitamins, minerals, and phytonutrients. By enjoying both eggs and potatoes—prepared in healthy ways—you can reap the unique benefits each food has to offer while maintaining a well-rounded and delicious diet.

Frequently Asked Questions

Yes, potatoes are a source of protein for vegans, and their protein is considered high-quality for a plant-based food, containing all nine essential amino acids. However, the protein concentration is much lower than in animal products, so it should be combined with other plant-based proteins like legumes, nuts, and seeds to meet daily needs.

In terms of protein quantity per gram and biological value, the protein in eggs is superior. However, the protein in potatoes is also of surprisingly high quality for a plant food, and contains a well-balanced amino acid profile.

For eggs, cooking increases protein digestibility, with boiling and poaching being the most effective methods for maximizing nutrient absorption without adding extra fat. For potatoes, baking, boiling, or steaming are the healthiest options, as frying adds unhealthy fats and calories. The protein content itself is not destroyed by cooking.

Potatoes are an excellent source of complex carbohydrates for energy, and they are rich in potassium, vitamin C, vitamin B6, and dietary fiber, especially when the skin is consumed.

For most healthy individuals, eating an egg per day is considered safe and beneficial as a source of protein and other nutrients. However, those with specific health concerns, such as high cholesterol, should consult a doctor.

Potatoes are a much better source of energy, as they contain a significantly higher amount of carbohydrates, which the body breaks down into glucose for fuel. Eggs, being higher in fat and protein, provide a more sustained energy release.

To create a high-protein meal, combine eggs and potatoes in dishes like a frittata, omelet, or hash. Adding other protein sources like cheese, lean meat, or legumes can further increase the protein content.