Which root crops are high in protein? A guide to boosting your plant-based protein intake

November 1, 2025 •

4 min read

Root and tuber crops are often celebrated for their carbohydrates and fiber, yet some varieties offer a surprising boost of protein, with potatoes featuring a notably high-quality protein content. While not the primary source of protein in a diet, knowing which root crops are high in protein can enhance the nutritional value of your meals.

Quick Summary

This article explores the protein content of various root crops, comparing options like potatoes, horseradish, sweet potatoes, and cassava. It details their nutritional profiles, benefits, and practical ways to integrate these vegetables into meals to support overall wellness.

Key Points

Potatoes lead the way: Potatoes are one of the most protein-rich root crops, offering high-quality protein with all essential amino acids.
Horseradish is surprisingly high: Though used as a condiment, horseradish root contains a high concentration of protein relative to its water content.
Sweet potatoes offer unique proteins: These vegetables provide a moderate amount of protein, including unique proteins called sporamins with antioxidant properties.
Root protein complements other sources: For maximum benefit, root crops should be combined with other protein-rich foods such as legumes or lean meats.
Nutrient density varies: Protein content differs significantly among root crops, with some like cassava providing more carbohydrates and fewer amino acids than others.
Cooking methods affect protein: The preparation method, such as baking versus boiling, influences the final protein content per serving due to changes in water and nutrient concentration.
Incorporate creatively: Root crops are versatile and can be easily added to a variety of dishes, including scrambles, stews, salads, and side dishes.

Understanding protein in root crops

While root vegetables are primarily known for being rich in carbohydrates and fiber, a number of them contain a meaningful amount of protein that contributes to a balanced diet. Compared to animal products or legumes, the protein levels in root crops are modest, but they can be a valuable part of a plant-based eating plan. For instance, the protein in potatoes is considered high quality because it contains all the essential amino acids the body needs, making it a great complementary protein source.

The highest protein root vegetables

Among the most common root vegetables, some options stand out for their higher protein density. The protein content can vary slightly based on cooking methods and specific varieties, but certain crops consistently offer more protein per serving.

Potatoes: A medium-sized baked potato with the skin contains a significant amount of high-quality protein, around 2 to 3 grams per cup. This makes them one of the most reliable sources among root crops. The protein is easily digestible and highly bioavailable.
Horseradish: Although typically used as a condiment rather than a primary food source, horseradish root is exceptionally dense in protein. With about 4.5 grams of protein per 100 grams, it has a high protein-to-calorie ratio due to its low water content.
Sweet Potatoes: A medium sweet potato provides around 2 grams of protein, including unique proteins called sporamins that have antioxidant properties. They also offer a wealth of fiber and beta-carotene.
Parsley Root: Often used for flavor, parsley root is a notable protein source among root vegetables, with approximately 2.6 grams per 100 grams. It is also packed with vitamins and minerals.
Rutabaga: A cross between a turnip and cabbage, rutabaga offers around 2.2 grams of protein per cup, along with high levels of vitamin C and fiber.

Nutritional comparison of root crops

Here is a comparison of the protein content and other key nutrients for several common root vegetables, based on a 100-gram raw serving, though nutritional data can vary based on the specific variety and preparation.


Root Crop	Protein (g)	Carbohydrates (g)	Fiber (g)	Vitamin C (mg)
Potato	~2.1	~15.7	~2.4	~19.7
Sweet Potato	~1.6	~20.1	~3.0	~2.4
Cassava	~1.4	~38.1	~1.8	~20.6
Taro	~1.5	~27.5	~4.3	~4.7
Beetroot	~1.6	~9.6	~2.8	~4.9
Parsley Root	~2.6	~10.5	~4.2	~45.0
Horseradish	~4.5	~18.1	~7.3	~114.0

It is important to note that while some crops like cassava have higher total carbohydrates, their protein content is relatively low in comparison. The nutritional profile also changes when cooked; for example, a baked potato's protein content per 100g is higher due to less water. Pairing root vegetables with other protein-rich foods, such as legumes, nuts, or lean meats, is a great strategy to create a well-rounded meal.

Health benefits of including these root crops

Beyond their protein contribution, these root vegetables offer a wide array of health benefits.

Energy and satiety: Many root vegetables are rich in complex carbohydrates and dietary fiber. This combination provides sustained energy release and helps you feel full for longer, which can aid in weight management.
Digestive health: The high fiber content in root crops supports a healthy digestive system by promoting regular bowel movements and nourishing beneficial gut bacteria.
Rich in vitamins and minerals: Root vegetables are excellent sources of essential micronutrients. Sweet potatoes, for instance, are loaded with Vitamin A, while potatoes are a good source of potassium and Vitamin B6. Parsley root is notably high in folate and vitamin K.
Antioxidant power: Many root crops contain antioxidants that protect the body from free radical damage, which is linked to various chronic illnesses. The anthocyanins in purple potatoes and the sporamins in sweet potatoes are prime examples of these beneficial compounds.

How to incorporate high-protein root crops into your diet

Integrating these nutritious vegetables into your daily meals is simple and delicious.

For a balanced breakfast

Sweet Potato and Egg Hash: Sauté diced sweet potatoes with onions and peppers, then scramble in eggs for a hearty, protein-packed breakfast.
Potato and Herb Scramble: Dice and roast potatoes with your favorite herbs, then mix into scrambled eggs or tofu scramble for a fulfilling start to the day.

For satisfying lunches and dinners

Roasted Root Vegetable Medley: Combine cubed potatoes, carrots, and parsley root with olive oil, rosemary, and salt. Roast until tender and serve as a side to a main protein like grilled chicken or chickpeas.
Beef and Root Vegetable Stew: Create a savory stew with chuck roast, potatoes, carrots, and rutabaga for a nutrient-dense and comforting meal.
Horseradish Crusted Salmon: Use a mixture of grated horseradish, breadcrumbs, and herbs to create a flavorful crust for baked salmon.

Innovative snacking and side dish ideas

Parsnip Fries: Cut parsnips into strips, toss with olive oil, and bake until crispy for a sweet and savory alternative to traditional fries.
Mashed Root Vegetables: Combine mashed potatoes with mashed sweet potatoes or rutabaga for a richer, more complex flavor profile.
Salad Toppers: Roast chunks of sweet potato and add to a kale salad with your favorite dressing and a protein source like roasted chicken or legumes.

Conclusion

While no single root crop can fulfill a person's entire protein requirement, some varieties, like potatoes, horseradish, and sweet potatoes, contain more protein than others. When incorporated into a balanced diet that includes other protein sources like legumes, nuts, and lean meats, these vegetables can contribute to overall protein intake while providing essential vitamins, minerals, and fiber. Paying attention to these nuances allows for a more comprehensive and nutrient-rich approach to nutrition.

For more detailed information on the nutritional composition of various crops, consult reliable sources like the Food and Agriculture Organization (FAO).

Frequently Asked Questions

Among common root vegetables, potatoes and horseradish have some of the highest protein contents. Potatoes offer high-quality protein, while horseradish has a higher protein density due to its lower water content.

The protein in root crops, such as potatoes, is considered high-quality because it contains all the essential amino acids required by the human body. However, the amount of protein is much lower compared to sources like meat or legumes.

To boost protein, combine root crops with other high-protein ingredients. For example, add legumes like chickpeas to a root vegetable stew, mix roasted potatoes into a salad with nuts and seeds, or serve a root vegetable hash with eggs.

While root crops contribute to a vegetarian diet, they are generally low in protein and should not be relied upon as a primary source. They are best paired with other plant-based protein sources like lentils, beans, or tofu to ensure adequate intake.

Cooking can affect the concentration of protein in root crops. For example, baking a potato removes some of its water content, which increases its protein density per 100 grams. However, the total amount of protein in the vegetable remains similar.

White potatoes typically contain slightly more protein per 100 grams than sweet potatoes. A cup of cooked potato has more protein than a cup of cooked sweet potato, though both offer other important nutrients.

No, the quality of protein can vary. For example, potatoes have a high-quality protein that contains all essential amino acids, whereas the protein in other root crops might be limited by certain amino acids, such as methionine and cystine.