How much protein is in one white potato?

November 8, 2025 •

3 min read

A single medium white potato, when baked with its skin on, offers about 3.6 to 4.3 grams of high-quality, plant-based protein. This may surprise many who think of the starchy vegetable purely as a source of carbohydrates, but a white potato contributes valuable nutrients to a balanced diet.

Quick Summary

A medium baked white potato with skin provides 3-4 grams of high-quality protein. While not a primary protein source, it offers essential amino acids and can be enhanced with protein-rich toppings for a balanced meal.

Key Points

Protein Content: A medium baked white potato with skin provides 3.6 to 4.3 grams of protein.
High-Quality Protein: Despite the relatively low amount, potato protein, known as patatin, has a high biological value, similar to egg protein, meaning it is easily absorbed and utilized by the body.
Nutrient-Dense: White potatoes are also an excellent source of potassium, vitamin C, and dietary fiber, especially when consumed with the skin.
Preparation Matters: Baking or microwaving helps preserve more nutrients compared to boiling. For maximum nutrition, always include the skin.
Enhance Your Meal: To create a truly high-protein meal, pair potatoes with other protein-rich ingredients like beans, Greek yogurt, cottage cheese, or lean meat toppings.

Protein Power in a Potato

While often celebrated for its versatility and carbohydrate content, the humble white potato is also a source of high-quality, plant-based protein. The exact amount can vary based on size and preparation, but a medium potato is a meaningful contributor to your daily intake. Beyond protein, potatoes are a nutritional powerhouse, rich in vitamins, minerals, and fiber, particularly when cooked and eaten with the skin on. However, to build a truly protein-rich meal around a potato, it's beneficial to pair it with other protein sources.

The Breakdown of Protein Content

The protein content of a white potato is often overlooked. Here's a closer look at the typical protein amounts you can expect from different preparations:

Medium baked white potato (approx. 173g) with skin: Provides around 3.6 to 4.3 grams of protein.
Medium white potato (approx. 148g) with skin: Offers about 3 grams of protein.
Large baked white potato (approx. 255g) with skin: Can contain up to 6 grams of protein.
100g of raw white potato: Contains roughly 2 grams of protein.

It is worth noting that baking a potato slightly increases the protein content compared to its raw state. Crucially, the protein is distributed throughout the flesh, not just in the skin, although the skin does contain some fiber and vitamins.

The Quality of Potato Protein

What a white potato lacks in sheer protein volume, it makes up for in quality. The primary protein in potatoes is called patatin. Patatin has a very high biological value, similar to egg protein, meaning the human body can digest and utilize its amino acids very efficiently. This makes it an excellent source of essential amino acids, including lysine, methionine, threonine, and tryptophan, which are vital for building and repairing muscle and other bodily tissues. This is an important consideration for plant-based eaters, as many plant proteins are lacking in one or more essential amino acids.

Maximizing Protein in Potato-Based Meals

While a single potato contributes, you can significantly boost your meal's overall protein by adding complementary ingredients. Here are some simple, delicious ways to load up your potato:

Loaded Baked Potato: Top a baked potato with Greek yogurt or cottage cheese instead of sour cream, plus a generous serving of seasoned black beans or lentils. For meat-eaters, shredded chicken, turkey mince, or crispy bacon bits are great additions.
High-Protein Mashed Potatoes: Mash cooked potatoes with high-protein milk or creamy cottage cheese. You can also mix in some unflavored protein powder for an extra boost without affecting the flavor.
Stuffed Potatoes: Scoop out the potato flesh, mix with cooked chickpeas or crumbled tofu, and stuff the mixture back into the potato skin. Top with a sprinkle of cheese and bake.
Hearty Potato Salad: Mix cold potatoes with hard-boiled eggs, chickpeas, and a creamy, Greek yogurt-based dressing for a protein-packed twist on a classic.

Comparison of White Potato with Other Staples

To put the white potato's protein content into perspective, here's a quick comparison with other common carbohydrate sources, based on nutrient data per 100g of the baked or cooked form:


Food (100g, cooked)	Calories (kcal)	Protein (g)	Key Takeaway
White Potato (baked, skin)	94	~2.1	Higher protein than many vegetables.
Sweet Potato (baked)	90	~2.0	Very similar protein content to white potatoes.
White Rice (cooked)	130	~2.4	Slightly more protein, but lower fiber and less dense in some micronutrients.
Cooked Soybeans	173	~16.6	Significantly higher in protein, a great complement to a potato-based meal.

Conclusion

For a single vegetable, the white potato offers a respectable amount of high-quality, plant-based protein, particularly when enjoyed baked with the skin on. While it's not a primary protein source, it is a nutrient-dense food that provides essential amino acids and a host of vitamins and minerals. The true nutritional strength of a potato lies in its ability to serve as a versatile, satisfying base for a balanced meal. By combining it with other high-protein ingredients, you can easily create a fulfilling and nutrient-rich dish that uses the white potato to its full potential.

To learn more about the nutritional benefits of plant-based foods, consider exploring the resources from the Physicians Committee for Responsible Medicine, which offers extensive information on the nutritional power of plants. https://www.pcrm.org/good-nutrition

Frequently Asked Questions

While the skin contains fiber, the protein is primarily found in the potato's flesh. For maximum nutritional value, including both flesh and skin is recommended.

A medium baked white potato and a medium baked sweet potato have very similar protein contents, around 2-3 grams per serving. Both are nutritious, but white potatoes often have slightly more potassium, while sweet potatoes offer more Vitamin A.

While potato protein is high-quality, potatoes are not considered a high-protein food. It would be unrealistic to rely on them as a sole protein source due to the large quantity needed. A varied diet with other protein sources is best.

Patatin is the main protein found in potatoes. It has an excellent amino acid profile and is highly digestible. It contains all nine essential amino acids, making it a high-quality, if not quantitatively high, protein source for plants.

To boost protein in a vegetarian potato dish, consider adding toppings like crumbled tofu, cooked lentils, or black beans. You can also mix in cottage cheese or Greek yogurt when making mashed potatoes.

No, frying does not increase the protein content of a potato. Instead, it significantly increases the fat and calorie content. Baking or boiling are healthier cooking methods that preserve more of the potato's natural nutrients.

No, fresh, frozen, and dehydrated potatoes are all optimal vegetable choices. The nutritional content remains largely intact across these preparations, offering a variety of valuable nutrients.