Is potato a good source of protein? Separating fact from fiction

November 3, 2025 •

3 min read

While a medium potato provides only a modest 3 grams of protein, a lesser-known fact is that the protein quality is remarkably high, containing all nine essential amino acids. This raises the question: Is potato a good source of protein to meet your daily requirements, or is it more of a carbohydrate provider?

Quick Summary

Potatoes offer modest protein quantity but possess high-quality protein with a complete amino acid profile. They function best as part of a balanced meal, paired with other protein-rich foods, and provide substantial vitamins and minerals.

Key Points

Moderate Protein Content: A single potato contains a modest amount of protein (approx. 3-4g), insufficient to serve as a primary protein source.
High-Quality Protein: Despite the low quantity, potato protein is high-quality, containing all nine essential amino acids, making it a complete protein.
Nutrient-Dense Package: Potatoes are an excellent source of vitamin C, potassium, and fiber, especially when the skin is consumed.
Complementary Role: For sufficient protein, potatoes should be part of a balanced meal, combined with more concentrated protein sources like legumes, meat, or dairy.
Cooking Methods Matter: Healthy preparation methods like baking, boiling, or steaming with the skin on best preserve the potato's nutritional benefits.
Potential for Supplements: Research is exploring the use of high-quality potato protein isolates in supplements, especially for sports nutrition.

The Truth About Potato Protein Quantity

On a gram-for-gram basis, the potato is not considered a high-protein food. For instance, a medium-sized, 5.3-ounce (148g) white potato cooked with its skin on provides approximately 3 grams of plant-based protein. This is a relatively small portion compared to the total daily protein intake recommended for an average adult, which is around 0.8 grams per kilogram of body weight. Fresh potatoes are composed of about 77% water, with the dry weight containing 8-9% protein. While this percentage increases as the potato dehydrates, the overall protein yield per serving remains low compared to denser protein sources like meat, legumes, or dairy.

The Unexpectedly High Quality of Potato Protein

Although the quantity is not substantial, the quality of the protein found in potatoes is surprisingly high. Unlike some other plant-based proteins, potato protein contains all nine essential amino acids, making it a “complete” protein source. The main protein in potatoes, called patatin, has a high biological value, which is a measure of how efficiently the body can use the protein. Studies indicate potato protein's biological value is on par with, or in some cases higher than, other common plant proteins, and is comparable to high-quality animal proteins like eggs. This excellent amino acid profile has drawn the attention of nutritionists and researchers exploring new applications for potato protein isolates.

Comparison of Protein Sources

To understand the potato's place in a protein-focused diet, it is helpful to compare its protein yield to other common food items. While a potato's protein offers high quality, its low volume means it cannot replace more concentrated sources entirely.


Food Item (approx. 100g serving)	Protein (g)	Notes
White Potato (baked with skin)	2.1	Good quality, but low quantity.
Cooked Chicken Breast	32	High quantity and quality animal source.
Cooked Soybeans	16.6	High quantity plant source.
Cooked Quinoa	~4	Considered a complete protein.
Large Egg	6.3	High quantity and quality animal source.
Lentils (cooked)	~9	Good quantity and quality plant source.

More Than Just Protein: A Nutrient-Dense Food

It is important to remember that the nutritional value of a potato goes beyond its protein content. Potatoes are a nutrient-dense food that offers several other health benefits, especially when consumed with the skin on.

Vitamins: Potatoes are an excellent source of vitamin C, an antioxidant crucial for collagen production and immune function. They are also a good source of vitamin B6, which plays a key role in carbohydrate and protein metabolism.
Minerals: A medium potato provides more potassium than a medium banana, a mineral essential for muscle and nerve function and blood pressure regulation. It also contains iron and magnesium.
Fiber: The skin of a potato is a significant source of dietary fiber, which aids digestion and promotes a feeling of fullness.
Resistant Starch: When cooked potatoes are cooled, some of the starch converts to resistant starch, which acts as a prebiotic, feeding beneficial gut bacteria and potentially improving blood sugar control.

Integrating Potatoes into a Protein-Rich Diet

Given their high-quality but low-quantity protein, potatoes should be combined with other protein sources for a well-rounded meal. This approach maximizes both nutritional value and satiety.

Pair with Legumes: Top a baked potato with chili, lentils, or a scoop of black beans and salsa for a hearty, protein-packed meal.
Add Dairy or Cheese: Mash potatoes with Greek yogurt or cottage cheese, or top a baked potato with shredded cheese for extra protein and calcium.
Combine with Meat/Fish: Serve roasted or baked potatoes alongside lean chicken breast, salmon, or steak.
Incorporate in Salads: Add chilled potato cubes to a salad with other protein-rich vegetables or animal protein for a filling meal.

Conclusion

To answer the question, is potato a good source of protein? The answer is nuanced. While not a primary protein source due to its modest quantity, the potato offers a high-quality, complete protein profile that makes it a valuable component of a healthy diet. It is a powerhouse of other nutrients, including complex carbohydrates, vitamins, and minerals, making it an affordable and versatile food. By combining potatoes with other protein-rich foods, you can create balanced, satisfying meals that contribute significantly to your overall nutritional intake. For more detailed nutritional information and recipe ideas, resources like the Washington State Potato Commission are available.

Frequently Asked Questions

A medium-sized potato (approx. 5.3 oz) with the skin on contains about 3 grams of plant-based protein.

Yes, potato protein is a complete protein because it contains all nine essential amino acids that the human body cannot produce on its own.

While the skin does contain some protein and fiber, the majority of the protein is found in the flesh of the potato. However, cooking with the skin on can help retain other nutrients.

You can boost protein by adding toppings like Greek yogurt, cottage cheese, beans, lentils, or lean meat to a baked potato.

Studies have shown that potato protein isolate can effectively stimulate muscle protein synthesis, with one study finding similar results to milk protein isolate. However, this is based on highly concentrated isolates, not whole potatoes.

Both white and sweet potatoes offer similar, modest amounts of protein. A medium white potato has about 3g, while a medium sweet potato has around 2g. Both offer excellent nutrition, but sweet potatoes are higher in Vitamin A.

Beyond protein, potatoes are a great source of potassium, vitamin C, vitamin B6, and fiber, and they also contain beneficial antioxidants.

Potato protein is generally considered hypoallergenic, making it a good option for people with sensitivities to common plant proteins like soy or wheat.