How Many Grams of Protein In a Potato: Spud Power 101

While not traditionally considered a protein powerhouse, potatoes offer a surprising punch when it comes to fueling your fitness goals.

We’ll dive into the potato’s protein profile, unveil its hidden benefits for muscle building, and explore how to unlock its full potential through smart pairing and cooking methods.

How Many Grams of Protein In a Potato?

One 100-gram serving of potatoes contains 2.14g of protein. A medium-sized potato (about 5.3 ounces) with the skin on typically contains around 3 grams of protein. This is more than most other vegetables and about the same amount as 1/3 cup of milk.

So, if you’re looking for a good plant-based source of protein, potatoes can be a surprisingly good option. They’re also a good source of other nutrients, including vitamin C, potassium, and fiber.

Here are some additional things to keep in mind about potato protein:

• The quality of potato protein is considered to be high, meaning it’s easily absorbed by the body.
• Potatoes are not a complete protein source, meaning they don’t contain all of the essential amino acids that your body needs. However, you can combine potatoes with other plant-based foods, such as beans or lentils, to create a complete protein source.
• Cooking methods can affect the amount of protein available in potatoes. For example, boiling or steaming potatoes will help to preserve the protein, while frying or roasting them can reduce the amount of protein available.

Besides high-quality protein, here are other beneficial nutrients from potatoes:

• Vitamin B6 – improves metabolism and the nervous system and helps build proteins.
• Potassium – regulates blood pressure and improves muscle function.
• Fiber – promotes gut health and aids in digestion
• Antioxidants – fight off free radicals to reduce the chance of chronic diseases
• Magnesium – improves muscle function and regulates blood pressure
• Phosphorus – (along with calcium), strengthens bones

What about sweet potato?

A medium-sized sweet potato with the skin on provides around 3.2 grams of protein, while a similar sized one without skin offers about 2.7 grams. As you can see, the presence of the skin adds a slight protein boost.

Sweet potatoes aren’t considered a complete protein source, meaning they lack all the essential amino acids your body needs. However, they do offer high-quality, easily absorbed protein and can be a good addition to a balanced diet, especially when combined with other protein sources like dairy, beans, or meat.

Best Types of Potatoes

To help you find the right type of potato for your protein-rich meals, here are some of the best potatoes:

Potato Variety	Protein per Average Potato (g)	Protein per 100g (g)	Description	Best Uses
Russet (medium-sized, 148g)	5.9	4	Large, starchy potatoes with brown skin and fluffy flesh.	Baking, mashing, french fries, wedges
Sweet (medium-sized, 113g)	2.7	2.4	Smaller, sweeter potatoes with orange or yellow skin and moist flesh.	Roasting, baking, mashed with less butter
White (medium-sized, 140g)	2.2	1.6	Smooth, white-skinned potatoes with a mild flavor and firm texture.	Boiling, salads, potato salad
Waxy (Red, medium-sized, 100g)	1.5	1.5	Round, red-skinned potatoes with waxy flesh that holds its shape.	Salads, roasting, potato skins
Yellow (medium-sized, 140g)	2	1.4	Similar to white potatoes but with a yellow skin and slightly buttery flavor.	Boiling, mashing, roasting
Purple (medium-sized, 100g)	1.9	1.9	Deep purple-skinned potatoes with a slightly sweet and earthy flavor.	Roasting, mashing, salads
Fingerling (4-5 fingerlings, 85g)	1.9	2.2	Small, oblong potatoes with thin skin and creamy flesh.	Roasting, salads, gratins
Petite (Baby, 6-8 baby potatoes, 50g)	0.6	1.2	Tiny, round potatoes with thin skin and delicate flavor.	Roasting, stews, skewers

Note: There are hundreds of potato varieties, so don’t forget to experiment with some other types. But remember that these are the most nutrient and convenient varieties available.

Potatoes: Nutritional Value

Potatoes
Nutrient	Amount per 100g
Protein	2.14g
Water	78.6g
Energy	79kcal
Total lipid (fat)	0.08g
Ash	1.13g
Carbohydrate, by difference	18.1g
Fiber, total dietary	1.3g
Total Sugars	0.62g
Sucrose	0.13g
Glucose	0.25g
Fructose	0.23g
Starch	15.9g
Calcium, Ca	13mg
Iron, Fe	0.86mg
Magnesium, Mg	23mg
Phosphorus, P	55mg
Potassium, K	417mg
Sodium, Na	5mg
Zinc, Zn	0.29mg
Copper, Cu	0.103mg
Manganese, Mn	0.157mg
Selenium, Se	0.4µg
Vitamin C, total ascorbic acid	5.7mg
Thiamin	0.082mg
Riboflavin	0.033mg
Niacin	1.04mg
Pantothenic acid	0.301mg
Vitamin B-6	0.345mg
Folate, total	14µg
Folic acid	0µg
Folate, food	14µg
Folate, DFE	14µg
Choline, total	12.6mg
Betaine	0.2mg
Vitamin B-12	0µg
Vitamin A, IU	1IU
Lutein + zeaxanthin	5µg
Vitamin E (alpha-tocopherol)	0.01mg
Vitamin K (phylloquinone)	1.8µg
Fatty acids, total polyunsaturated	0.043g

Source

Are Potatoes a Good Source of Protein?

Potato protein lacks certain essential amino acids the body needs, making it an incomplete protein source. However, there are some nuances to consider:

• Potato protein is relatively high quality, meaning it’s easily absorbed by the body.  Protein in a potato has a biological value (bioavailability)  above 90 out of 100, while most beans and peas have about 80 or below.
• You can enhance the protein intake by combining potatoes with other protein sources like beans or lentils to create a complete protein profile.
• If you have a diverse diet rich in different protein sources, the low protein content in potatoes wouldn’t be a major concern.

Are Potatoes Good for Building Muscles?

Potatoes can play a supportive role in building muscle, but they cannot be considered a complete solution on their own. Here’s why:

• Slow-burning Fuel: Potatoes are packed with complex carbohydrates, the slow-burning fuel that powers your workouts. Unlike simple sugars that cause energy crashes, the carbs from a potato provide sustained energy for intense training sessions, maximizing performance and preventing fatigue.

This sustained energy also helps with muscle recovery post-workout, as during those hours, your body needs to use extra fuel to rebuild muscle tissues.

These carbs replenish glycogen stores, the muscles’ reserved energy source, allowing them to focus on repair rather than searching for more fuel.

• Anti-oxidation: Potatoes are also a good source of vitamin C, which acts as a potent antioxidant, scavenging and fighting free radicals generated during exercise. These free radicals can damage muscle tissue, hindering growth and slowing recovery.

Vitamin C helps in collagen production, a vital protein for building and strengthening connective tissues that support your muscles, allowing them to repair and grow efficiently.

• Increased Muscle Function: The potassium content in a potato plays an important role in muscle function and recovery. During exercise, you lose electrolytes through sweat, and depletion can lead to muscle cramps, fatigue, and decreased performance.

Also, potassium aids in nerve transmission, ensuring better muscle control during workouts.

• Increased Protein Metabolism: Potatoes also come with vitamin B complex, including B-6 and B-9. These vitamins act as coenzymes, helping your body convert food into usable energy.

B6 aids in protein metabolism, ensuring efficient use of the protein you consume for muscle building. B9, also known as folic acid, helps repair DNA damage and cell growth, mandatory for muscle tissue regeneration after workouts.

• Better Muscle Recovery and Relaxation: They’re also rich in magnesium (about 23mg per 100g). After a brutal training session, your muscles can become tense and inflamed. This mineral promotes muscle relaxation and reduces post-workout soreness, offering faster recovery and preventing stiffness.

• Optimal Energy Production and Nerve Function: Magnesium is also beneficial for energy production and nerve function, critical for optimal muscle performance.

More precisely, it ensures smooth communication between your brain and muscles, leading to more precise and controlled movements.

On the other hand, potatoes also have the following cons:

• Total Fat Content: The fat content in potatoes is in relatively low amounts – around 0.2 grams per 100 grams. Fat assists in hormone production, particularly testosterone, which is key in muscle building.

So a bit of fat (approximately 3% of your daily calorie intake) is important for hormone health and nutrient absorption. That’s why diet overly reliant on potatoes wouldn’t provide enough fat for optimal muscle growth.

• High Fiber Content: Potatoes are high in fiber, containing around 1.8 grams per 100 grams on average. While fiber is mandatory for metabolism and digestion, high-fiber foods, including protein, can sometimes hinder nutrient absorption.

Note: This doesn’t mean you should avoid potatoes entirely, just use them in moderation.

• Glycemic Index: Different potato varieties have varying glycemic index (GI) values, with baked or boiled potatoes scoring lower than mashed or fried versions. A high GI food raises blood sugar quickly, potentially leading to energy crashes and decreased muscle protein synthesis.

Opting for lower GI potato preparations helps maintain stable blood sugar levels, providing sustained energy throughout workouts and promoting efficient muscle-building protein use.

Low Iron and Zink: While a potato can provide your diet with some beneficial vitamins and minerals, it’s significantly low in iron and zinc.

Iron provides better oxygen distribution, more energy, and improved cellular functions, while zink helps in protein synthesis and muscle repair.

Pro tip: To ensure your body has a complete arsenal of muscle-building micronutrients, prioritize incorporating iron-rich foods like red meat, lentils, and leafy greens, and zinc-rich sources like nuts and seeds alongside your potatoes.

Here are some tips for incorporating potatoes into your muscle-building diet:

• Pre-workout: Have a small portion of baked or sweet potato with a lean protein source like chicken or fish to fuel your workout.
• Post-workout: Include potatoes in your recovery meal alongside a good protein source like beans, lentils, or Greek yogurt to aid muscle repair and growth.
• Choose healthy cooking methods: Baking, roasting, or boiling are the best ways to retain the nutrients and keep the fat content low.
• Variety is key: Don’t rely solely on potatoes for your carbohydrates. Experiment with other whole grains like brown rice, quinoa, and oats.

Remember: Consult your nutritionist for personalized guidance on optimizing your diet for your specific fitness goals.

Health Benefits of Potatoes

Besides providing a high-quality protein and assisting in muscle growth, potatoes also offer the following health benefits:

• Blood Sugar Control: Despite their high carbohydrate content, potatoes can benefit your blood sugar levels. The secret lies in resistant starch, a unique type of starch (main source of carbs) that resists digestion in the small intestine.

This slow-release mechanism prevents blood sugar spikes and keeps you feeling satiated for longer.

• Cardiovascular Defense: Another great benefit of potassium in a potato is that it lowers blood pressure by acting as a natural diuretic, reducing fluid retention and promoting blood vessel relaxation.

This can decrease the workload on your heart, minimizing the risk of heart disease and stroke.

• Cell Protection: Potatoes have antioxidants like chlorogenic acid and carotenoids, that can protect your cells from damage caused by oxidative stress. This not only delays visible signs of aging like wrinkles and age spots but also safeguards your internal organs from age-related problems.

• Digestive Improvement: The fiber content in potatoes acts as a prebiotic, nourishing the beneficial bacteria in your digestive system. This bacterial ecosystem aids digestion, promoting efficient nutrient absorption and smooth elimination.

So, a balanced amount of potatoes can reduce bloating, constipation, and even symptoms of irritable bowel syndrome.

How Many Potatoes Should You Eat Per Day?

Factor	Grams per day	Number of medium potatoes per day	Note
Male, 150lbs, Weight Maintenance	175-225	1	Adjust based on activity level and individual calorie needs
Female, 150lbs, Weight Maintenance	150-200	1	Adjust based on activity level and individual calorie needs
Male, 150lbs, Muscle Building	225-250	1-1.5	Consider additional complex carbs based on calorie needs
Female, 150lbs, Muscle Building	175-200	1	Adjust based on individual calorie needs and consider additional complex carbs
Male, 150lbs, Weight Loss	125-150	1/2-1	Prioritize portion control and other vegetables/protein for satiety
Female, 150lbs, Weight Loss	100-120	1/2	Prioritize low-calorie vegetables, moderate protein, and adjust based on overall calorie goals

The right number/amount of potatoes you should eat per day depends on several factors like gender, weight, and your fitness goal. This is why a specific number as an answer is impossible to determine.

However, as a general rule of thumb, you shouldn’t eat more than one whole, medium-sized (approx. a fist-sized one) potato per day.

Remember: For personalized guidance, consult your nutritionist or doctor. They can assess your needs and health conditions, providing specific recommendations for a safe and healthy dietary plan.

Quick and Easy, Homemade Recipes With Potatoes

To help you enrich your meals with some extra, quality protein from potatoes, I’ve prepared some quick and easy, homemade recipes to share with you.

Let’s get cooking!

Spicy Sweet Potato Scramble (Breakfast Powerhouse)

Ingredients:

• 1 medium sweet potato, diced
• 1/2 cup bell pepper (any color), diced
• 1/4 cup red onion, diced
• 2 eggs
• 1/4 cup cooked black beans
• 1/4 cup crumbled feta cheese
• 1 teaspoon chili powder
• 1/2 teaspoon paprika
• Salt and pepper to taste

Instructions:

1. Heat 1 tablespoon of olive oil in a pan over medium heat.
2. Add the sweet potato, bell pepper, and onion. Sauté for 5-7 minutes, until softened.
3. Whisk the eggs in a bowl with spices and season with salt and pepper.
4. Pour the egg mixture into the pan and scramble until cooked through.
5. Fold in the black beans and feta cheese. Heat for another minute until warmed through.
6. Serve hot with a whole-wheat toast or tortilla for a complete breakfast.

Average protein per serving: 15g

Smoky Salmon and Potato Salad (Post-Workout Refuel)

Ingredients:

• 2 medium potatoes, boiled and cubed
• 1 cup mixed greens
• 1/2 cup smoked salmon, flaked
• 1/4 cup cherry tomatoes, halved
• 1/4 cup cucumber, diced
• 2 tablespoons Greek yogurt
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon juice
• 1/2 teaspoon dill weed
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the potatoes, greens, salmon, tomatoes, and cucumber.
2. Whisk together the yogurt, mustard, lemon juice, and dill weed in a separate bowl. Season with salt and pepper.
3. Pour the dressing over the potato mixture and toss gently to coat.
4. Serve chilled as a refreshing and protein-rich salad.

Average protein per serving: 20g

Crispy Tofu and Potato Tacos (Snack Attack Hero)

Ingredients:

• 1/2 block extra-firm tofu, cubed and pan-fried
• 1 medium potato, grated
• 1/4 cup corn kernels
• 1/4 cup chopped red onion
• 1 tablespoon chopped cilantro
• 1 tablespoon lime juice
• 1/2 teaspoon chili powder
• 1/4 teaspoon cumin
• Salt and pepper to taste
• Whole-wheat tortillas

Instructions:

1. Preheat oven to 400°F (200°C). Toss the grated potato with olive oil, salt, and pepper.
2. Spread on a baking sheet and bake for 15-20 minutes, until crispy.
3. While the potatoes bake, pan-fry the tofu until golden brown on all sides. Season with chili powder, cumin, salt, and pepper.
4. In a bowl, combine the corn, onion, cilantro, lime juice, and remaining spices.
5. Assemble tacos with crispy potatoes, tofu, corn mixture, and your favorite toppings (salsa, avocado, etc.).

Average protein per serving: 15g

Spicy Lentil and Potato Soup (Cozy Comfort Food)

Ingredients:

• 1 tablespoon olive oil
• 1/2 cup chopped onion
• 2 cloves garlic, minced
• 1 cup brown lentils, rinsed
• 2 cups vegetable broth
• 1 medium potato, diced
• 1 can (14.5 oz) diced tomatoes
• 1 cup spinach
• 1/2 teaspoon cumin
• 1/4 teaspoon smoked paprika
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat. Sauté the onion and garlic until softened.
2. Add the lentils, broth, potato, and tomatoes. Bring to a boil, then reduce heat and simmer for 20-25 minutes until the potatoes and lentils are tender.
3. Stir in the spinach and spices. Cook for another minute until the spinach wilts.
4. Season with salt and pepper to taste.

Pro tip: Serve hot with crusty bread for a satisfying and warming meal.

Average protein per serving: 15g

Remember: Make sure you’re preparing your potatoes in the healthy ways possible, such as baking or boiling. Also, don’t overeat potatoes as they’re highly caloric food, and combine them with other health ingredients for the best (healthiest) results!