Nutrition Diet: How much protein is in potatoes per 100g?

November 9, 2025 •

3 min read

According to the USDA, a raw potato contains approximately 2.5 grams of protein per 100g. This number varies slightly depending on the preparation method, but the surprising quality of potato protein makes it a valuable component of a balanced nutrition diet.

Quick Summary

A 100g serving of potato offers a modest yet remarkably high-quality source of complete protein. The cooking method significantly impacts its overall nutritional profile, including its valuable vitamins, minerals, and resistant starch content.

Key Points

Protein Content: A 100g cooked potato provides about 2 grams of protein.
High-Quality Protein: Potato protein is a complete protein, containing all nine essential amino acids.
High Biological Value: It has a biological value comparable to eggs, higher than many other plant-based proteins.
Cooking Matters: Boiling or baking potatoes with the skin preserves nutrients, while frying increases fat and calories.
Nutrient-Dense: Potatoes are a rich source of potassium, vitamin C, and fiber, particularly when the skin is included.
Combine with Other Foods: Enhance the overall protein content of a meal by pairing potatoes with other protein-rich ingredients like cottage cheese, beans, or lean meat.

The Surprising Quality of Potato Protein

While not typically considered a primary protein source, the protein within potatoes is of exceptionally high quality. Research has shown that potato protein has a biological value comparable to high-quality animal proteins, such as eggs. This is because it contains all nine essential amino acids necessary for human health, making it a 'complete protein'. The main protein in potatoes is called patatin. The quality of potato protein is a significant feature, especially for those following a plant-based diet, as not all plant proteins offer this complete amino acid profile.

How Cooking Affects Protein Content

The way a potato is cooked can slightly alter its nutritional composition, but its protein content remains relatively stable. For example, a 100g serving of raw potato contains about 2.5g of protein, while the same amount of a boiled potato contains around 2g, according to various nutritional databases. The difference is minor and is mainly due to the absorption of water during boiling. What truly impacts the nutritional value is the addition of high-fat ingredients or high-temperature cooking methods, such as frying, which can drastically increase the fat and calorie count.

Beyond Protein: Other Nutritional Perks

Potatoes are often mischaracterized as an unhealthy food, but when prepared properly, they are a nutrient-dense powerhouse. In addition to protein, they offer a range of health benefits:

Rich in Potassium: A 100g potato is a significant source of potassium, an essential mineral for nerve function and blood pressure regulation.
Source of Vitamin C: Potatoes contain vitamin C, which supports the immune system and acts as an antioxidant.
Complex Carbohydrates: They are primarily composed of complex carbohydrates, which provide a slow-release source of energy.
Resistant Starch: Cooking and then cooling potatoes increases their resistant starch content. This type of starch feeds beneficial gut bacteria and can improve digestive health.
Dietary Fiber: Especially when consumed with the skin on, potatoes are a good source of dietary fiber, which aids digestion and can help with satiety.

How to Maximize Your Protein from Potatoes

While a single potato is not a protein powerhouse, it can be a valuable component of a protein-rich meal. By combining potatoes with other high-protein ingredients, you can build satisfying and balanced dishes. Consider these high-protein potato meal ideas:

High-protein mashed potatoes: Blend cooked potatoes and cauliflower with fat-free cottage cheese and bone broth for a creamy, protein-packed mash.
Loaded baked potato: Top a baked potato with cottage cheese, Greek yogurt, or seasoned lean ground turkey.
Potato and bean stew: Add black beans, kidney beans, or lentils to a potato stew for a plant-based protein boost.
Healthy potato and chicken bake: Pair potatoes with a high-protein cheese sauce and chicken for a fulfilling meal.

Comparison of Protein in Staple Foods (Per 100g cooked/prepared)


Food Item	Approximate Protein (g)	Notes
Potato (Boiled)	2.0g	High-quality complete protein.
White Rice (Cooked)	2.7g	Incomplete protein.
Pasta (Cooked)	5.8g	Incomplete protein.
Ground Turkey (Cooked)	24.0g	High-quality complete protein.
Cottage Cheese	11.0g	High-quality complete protein.
Chickpeas (Canned)	8.8g	Complete plant-based protein.

The Importance of Preparation

The final nutritional outcome of a potato dish depends heavily on its preparation. Boiled, steamed, or baked potatoes without added fats are a nutrient-dense and low-calorie food. However, deep-fried potatoes or those smothered in high-fat toppings can lead to weight gain and other health issues, according to observational studies. Therefore, to reap the most nutritional benefits, it's crucial to focus on healthy cooking methods and thoughtful additions.

Conclusion

While the answer to how much protein is in potatoes per 100g reveals a modest amount, it doesn't tell the whole story. The exceptional quality of potato protein, containing all essential amino acids, combined with its high content of vitamins, minerals, and fiber, solidifies its position as a valuable component of a healthy diet. By incorporating potatoes into meals in a smart, nutritious way, you can boost your protein intake and enjoy a delicious and filling food. For a more detailed look at the nutritional content of potatoes, you can refer to sources like the National Institutes of Health.

Frequently Asked Questions

Yes, potato protein is considered a complete protein because it contains all nine essential amino acids that the human body needs for building and repairing tissues.

The protein quality in potatoes is surprisingly high, with a biological value higher than many other common plant protein sources like soybeans and legumes.

No, cooking does not destroy the protein in potatoes. While boiling may slightly alter the concentration due to water absorption, the protein content remains relatively stable.

While potatoes contain high-quality protein, their low overall quantity means they should be combined with other protein sources to meet the needs for significant muscle protein synthesis.

For maximum nutritional benefit, including more fiber and minerals, it is recommended to eat potatoes with their skin on.

You can increase the protein in a potato meal by adding ingredients like cottage cheese, Greek yogurt, beans, lentils, or lean meats.

Processed and fried potatoes, such as french fries, are high in fat and calories and are not recommended as part of a healthy diet, unlike baked or boiled potatoes.