How many grams of protein per 100 grams of potatoes? A Nutritional Deep Dive

November 8, 2025 •

4 min read

According to the USDA, a 100-gram serving of raw russet potato with skin contains approximately 2.5 grams of protein. While not a primary source, potatoes contain a high-quality plant-based protein and can contribute meaningfully to your daily intake. This guide reveals how many grams of protein per 100 grams of potatoes you can expect, depending on how they are prepared and the variety.

Quick Summary

Potatoes contain approximately 1.8 to 2.5 grams of high-quality plant-based protein per 100g, with the exact amount influenced by cooking method and variety. The protein, known as patatin, contains all essential amino acids, making it a complete protein source for a plant-based diet.

Key Points

Protein Content: Raw potatoes contain approximately 1.8 to 2.5 grams of high-quality protein per 100 grams.
Complete Protein: The main potato protein, patatin, is a complete protein, containing all nine essential amino acids.
Cooking Affects Density: Cooking methods like baking and roasting that reduce water content can slightly increase the protein density per 100 grams.
Beyond Protein: Potatoes are also excellent sources of potassium and vitamin C, with fiber concentrated in the skin.
Maximizing Intake: Combining potatoes with other protein-rich foods like beans, tofu, or lean meats can create a nutritionally complete and filling meal.
Healthiest Preparations: To maintain the best nutritional value, opt for baking, boiling, or steaming rather than deep-frying.

Understanding the Protein in Potatoes

Often dismissed as just a starchy carbohydrate, the humble potato offers a surprisingly high-quality protein. The main storage protein in potatoes is known as patatin. What makes this protein notable is its excellent amino acid profile; it contains all nine essential amino acids that the human body cannot produce on its own. This makes potato protein a "complete" protein source, a quality often associated with animal products. While the total protein content by weight is lower than in legumes or meat, its high biological value means the body can efficiently use the protein present. This makes potatoes a valuable food, especially for those following a plant-based diet, as they can help ensure a complete intake of essential amino acids.

Raw vs. Cooked: How Preparation Changes Protein

Cooking methods significantly affect a potato's nutritional density, including its protein content. While the absolute amount of protein doesn't increase, the amount per 100 grams can change due to water loss or gain. For example, a 100g raw potato may have around 1.8g of protein, but once boiled, its protein content per 100g may slightly increase as the potato absorbs water, but baking or roasting, which reduces moisture, can increase the density of nutrients, including protein, per 100 grams. Conversely, cooking methods that add fat, such as deep-frying, will drastically increase calorie count without adding significant protein, shifting the overall nutritional profile. Boiling, baking, and steaming are the best methods for preserving a potato's nutritional benefits.

The Impact of Processing

Boiling: Can reduce the concentration of water-soluble nutrients, but the protein remains intact. The density might increase slightly per 100g due to water absorption.
Baking: Causes water evaporation, leading to a higher protein concentration per 100g compared to a raw potato. It also tends to retain more vitamins and minerals than boiling.
Mashing: When prepared with milk, butter, or cream, mashed potatoes can have an altered protein content. A simple addition of milk and protein powder can significantly boost the protein count.
Frying: Deep-frying adds substantial fat and calories, overshadowing the potato's inherent nutritional benefits.

Maximizing Protein with Potatoes

Incorporating potatoes into protein-rich meals is simple and effective. Here are some strategies:

Combine with legumes: Top a baked potato with chili made from black beans, lentils, or other beans for a significant protein boost.
Add cheese or sour cream: For non-plant-based diets, a dollop of low-fat Greek yogurt, cottage cheese, or shredded cheese can add considerable protein.
Mix with meat or tofu: Fill a baked potato with ground meat, shredded chicken, or seasoned crispy tofu for a complete and balanced meal.
Create a hash: Combine diced potatoes with eggs, crumbled sausage, or tofu for a savory, high-protein breakfast.
Incorporate in stews: Adding potatoes to a meat or lentil stew thickens the dish and provides complex carbohydrates and a complementary source of protein.

A Comparative Look: Potatoes vs. Other Plant Proteins

Potatoes are not a protein powerhouse like legumes, but their high-quality, complete protein is a key attribute. It is beneficial to understand how they compare to other common plant-based protein sources. While other sources may offer a higher protein quantity per 100g, the quality and affordability of potato protein make it a valuable dietary component.


Food (per 100g)	Protein (g)	Key Macronutrient	Notes
Raw Potato	1.8–2.5g	Carbohydrates	High biological value protein
Boiled Potato	~2.0g	Carbohydrates	Nutrient density can shift with moisture
Baked Potato with Skin	~2.6g	Carbohydrates	Denser protein content due to water loss
Broccoli	~2.8g	Fiber, Vitamins	Higher protein content per serving
White Rice (cooked)	~2.7g	Carbohydrates	Significantly lower protein quality than potato
Black Beans (cooked)	~8.9g	Protein, Fiber	Excellent source of plant protein
Tofu (firm)	~17g	Protein	Very high protein content for a plant source

The Role of Potatoes in a Balanced Diet

Beyond protein, potatoes are a nutrient-dense food rich in vitamins and minerals. The flesh of a potato is an excellent source of potassium, containing more than a medium banana. It is also high in vitamin C, with a medium potato providing a significant portion of the recommended daily value. Most of the fiber is located in the skin, which is crucial for digestive health. Different varieties offer varying nutrient profiles; for instance, purple potatoes contain high levels of antioxidants like anthocyanins. When prepared healthily—baked, boiled, or steamed—potatoes are fat-free, sodium-free, and cholesterol-free, making them a great addition to a balanced diet. For more detailed information on potatoes' nutritional properties, you can consult studies referenced by the National Institutes of Health.

Conclusion

While not a protein-centric food, a 100-gram serving of potato provides a modest yet valuable amount of high-quality, complete protein, typically ranging from 1.8 to 2.5 grams. The protein concentration can vary based on preparation, with baking often increasing the density per 100 grams due to moisture loss. Potatoes should be viewed as a versatile, nutrient-dense component of a healthy diet, particularly when prepared simply and paired with other protein-rich foods. Its excellent amino acid profile and affordability make it a beneficial plant-based option for boosting overall nutrition.

Frequently Asked Questions

Yes, for a plant-based food, the protein in potatoes is considered very high-quality. It contains all nine essential amino acids, making it a complete protein, similar to many animal proteins.

Peeling a potato slightly reduces its total protein content, as some nutrients are concentrated near the skin. While not the primary source of protein, leaving the skin on provides more fiber and other minerals.

Per 100 grams, a baked potato will have a slightly higher protein density than a boiled potato because water evaporates during baking. A boiled potato absorbs some water, which dilutes the nutrient density per 100 grams.

Potato protein quality is high compared to many other vegetables, though some, like dried beans, have a higher protein quantity per serving. The potato's protein has a superior amino acid profile to most other plant-based sources.

While not a primary source of protein for muscle growth like meat or legumes, the high-quality amino acid profile of potato protein, particularly when isolated, has shown to increase muscle protein synthesis rates when combined with resistance exercise.

Sweet potatoes have a slightly lower protein content than white potatoes. A medium sweet potato has around 2 grams of protein, compared to about 3 grams in a medium white potato. Both offer excellent nutrition but are not primary protein sources.

To boost protein in a potato meal, top a baked potato with high-protein ingredients like beans, lentils, cheese, Greek yogurt, or seasoned meat. Pairing with sources like eggs or tofu also works well.