What Type of Potato Is Highest in Protein?

January 8, 2026 •

3 min read

While often overlooked as a protein source, a single medium baked russet potato contains up to 4.6 grams of protein, a significant amount for a vegetable. This fact challenges the common misconception that potatoes are simply a source of empty carbohydrates. When selecting spuds for your next meal, knowing the protein content of different varieties can make a difference.

Quick Summary

Russet potatoes generally offer the highest protein content among common potato varieties. Different types, including red, Yukon Gold, and sweet potatoes, contain varying protein levels, but russets are typically the top contender. The nutritional value can also be influenced by cooking methods and preparation.

Key Points

Russet Potatoes Lead: Russet potatoes are generally the highest in protein, with a large one containing up to 8 grams when baked.
Nutrients in the Skin: To maximize protein and other nutritional benefits, it is best to cook and consume potatoes with their skin on.
Yukon Golds are a Contender: Yukon Gold potatoes offer a respectable protein amount of 3-3.5g per medium tuber, along with a buttery texture.
Sweet Potatoes Are Lower: Despite other health benefits, sweet potatoes contain less protein than white potatoes, with about 2g per medium serving.
Potatoes Offer Incomplete Protein: Potato protein is incomplete, so it should be combined with other protein sources for a complete amino acid profile.

Russet Potatoes: The Protein Powerhouse

Among the most widely available varieties, the russet potato stands out for its high protein count. A large, baked russet can contain up to 8 grams of protein, making it a solid plant-based option for those looking to increase their intake. This starchy, thick-skinned potato is a versatile ingredient, often used for baking and mashing, and can easily be incorporated into many meals. The nutritional profile of a russet is most beneficial when the skin is left on, as many key nutrients are concentrated just below the surface.

Other Protein-Packed Potato Varieties

While the russet may lead the pack, other types of potatoes also contribute a decent amount of protein to a balanced diet. Here's a quick rundown of what some other popular spuds offer:

Yukon Gold: A medium Yukon Gold potato contains approximately 3 to 3.5 grams of protein, offering a slightly lower, but still notable, amount. This variety has a buttery texture and is great for mashing or roasting.
Red Potatoes: Known for their thin skin and waxy texture, red potatoes provide around 2.3 grams of protein per 100-gram serving. This type holds its shape well when cooked, making it a favorite for salads and roasted dishes.
Sweet Potatoes: Often hailed for other nutritional benefits like Vitamin A, sweet potatoes are surprisingly lower in protein than their white-fleshed counterparts, typically offering around 2 grams per medium tuber.
Purple Potatoes: Similar in nutritional value to russets, purple potatoes offer approximately 2 grams of protein per half-cup serving, along with powerful antioxidants.

Nutritional Comparison of Popular Potato Varieties


Potato Variety	Approx. Protein per Medium Serving	Key Nutritional Benefit	Best Cooking Method
Russet	~4.6-8g	High in protein, fiber, and potassium	Baking, mashing, fries
Yukon Gold	~3-3.5g	Buttery texture, Vitamin C	Mashing, roasting, boiling
Red Potato	~2.3g	High in Vitamin C and potassium	Roasting, potato salad, boiling
Sweet Potato	~2g	Excellent source of Vitamin A, fiber	Baking, roasting, stuffing
Purple Potato	~2g	Abundant antioxidants (anthocyanins)	Roasting, mashing, salads

Maximizing Potato Protein

To get the most protein out of your potato, preparation is key. One of the best methods is baking, which preserves the nutrients within the skin and flesh. Boiling can also be effective, especially if you leave the skin on. Frying, however, can add excessive fats that detract from the overall health benefits. Combining potatoes with other protein-rich foods, such as beans or cheese, can create a complete, satisfying meal. Consider a baked russet with a topping of chili, or a potato hash with scrambled eggs for a protein-packed meal.

The Importance of Complete Protein

It's important to remember that while potatoes contain a good amount of protein, it is an 'incomplete' protein, meaning it doesn't contain sufficient amounts of all nine essential amino acids on its own. For example, potato protein has been noted to be limited in sulfur-containing amino acids. Pairing potatoes with other foods like legumes, grains, or dairy can help create a 'complete' protein source, ensuring you get all the necessary building blocks for muscle repair and other bodily functions. For more information on plant-based protein sources, the Harvard T.H. Chan School of Public Health has an excellent resource: The Nutrition Source: Protein.

Conclusion

For those wondering what type of potato is highest in protein, the answer is clear: the humble russet potato takes the top spot. While no single potato variety will provide a massive amount of protein on its own, the russet is your best bet for a plant-based boost. Other varieties like Yukon Gold and red potatoes also offer a solid contribution. Regardless of the type you choose, keeping the skin on and using healthy cooking methods like baking or boiling can maximize the nutritional benefits of this versatile and nutritious vegetable. By incorporating potatoes smartly into a balanced diet, you can enjoy their starchy comfort while also supporting your protein goals.

Frequently Asked Questions

For muscle building, a baked Russet potato is the best choice due to its higher protein content, which is essential for muscle repair and growth. You should also combine it with other protein-rich foods to get a complete amino acid profile.

Regular white potatoes, particularly russets, are higher in protein than sweet potatoes. A medium russet can have 4.6 grams of protein, while a medium sweet potato contains around 2 grams.

Cooking methods can affect a potato's overall nutritional value, but the protein content itself is not significantly altered. The best way to preserve nutrients is by baking or boiling with the skin on.

No, a potato is not a complete protein source on its own. While it contains all nine essential amino acids, it does not have enough of each to be considered a complete protein. Combining potatoes with other foods like beans or whole grains can create a complete protein meal.

Yes, different potato colors can have slightly different protein levels. For example, purple potatoes are similar in protein to russets but also contain high levels of antioxidants called anthocyanins.

Yes, you should eat the potato skin for more protein and fiber. A significant portion of a potato's nutrients, including protein, is located in and just under the skin.

You can add more protein to a potato dish by topping it with protein-rich ingredients like cheese, beans, chili, Greek yogurt, or lean meats. Using potatoes as a base for a meal with legumes and vegetables is also effective.