High-Protein Diet 3 MIN READ 1164 VIEWS October 3, 2021

Discussing The Value of Protein In Potatoes

Written By healthkart

Are potatoes a good source of protein

Potatoes have always held a bad reputation when it comes to being healthy. Being high in calorie content and carbs. Potatoes contain nutrients like Vitamin C, fibre, potassium, and Vitamin B6, and protein. Protein is the “building block” of all of our bodies’ essential components, including blood, tissue, muscle, and bone. Protein in potatoes can often be used as part of a well balanced diet even though potatoes aren’t often considered as a protein source.

Let’s take a closer look at the question, “Are potatoes a good source of protein?”.

Are There Good Amounts of Protein in Potatoes?

According to new research, consuming potato protein isolate can help your muscles create new protein at a faster pace.

However, extracting protein isolate from potato protein is not a viable option. Instead, there are various plant-based protein sources that have similar contents. Potatoes may be a potent source of muscle-building protein.

Researchers had 24 females in their 20s eat meals that followed the Recommended Dietary Allowance (RDA) of protein, which is 0.8 grams (g) of protein per kg of bodyweight per day, for 21 days. The Study which was published in the journal “Nutrients”. This translates to 0.36 grams of protein per pound of bodyweight per day.

The women were divided into two groups as well. One group took an extra dose of potato protein isolate twice a day in the form of a pudding. Each pudding had 25 g of potato protein isolate in it, which doubled their daily protein intake. The other group ate two placebo pudding cups each day, which had no added protein.

All individuals followed a workout plan that focused on weight training and included movements like leg presses and leg extensions.

What were the outcomes? The pace at which muscles generated new protein rose in the group that took potato protein isolate over the course of 21 days, according to the study. The placebo pudding group did not experience this increase.

So, yes – potatoes have protein. Now you must be thinking, protein in potatoes? Then how much?

Discussing the Content of Protein in Potatoes

While these findings are self-evident, the presence of protein in potatoes—is uncommon. According to the United States Department of Agriculture (USDA), for one large potato nutrition facts include 7.5 g of protein, making it far from a superfood.

Though the idea of eating potato protein to gain muscle is intriguing, it is certainly not something that any ordinary person could make and consume. Even if you don’t fit the participant profile of a 20-something-year-old woman, the study supports the case for including more plant-based sources of protein in your diet.

According to Natalie Rizzo, M.S., R.D., one serving of the following foods offer a similar quantity of protein:

  • 1 cup of edamame: 22 g
  • 1/3 cup of seitan: 21 g
  • 6 ounces (oz) of tofu: 18 g
  • 3 oz of tempeh: 18 g

While the standard RDA for protein is 0.8 grams per kilogram of bodyweight per day. The International Association of Athletics Federations (IAAF) published a consensus statement in 2019. It recommended that athletes who want to gain and maintain muscle mass should consume 1.6 to 2.4 g of protein per bodyweight every day. For a 150-pound person, that would be 105 to 165 grams.

Protein In Potatoes of Different Types

There are various types of potatoes. The potato nutrition value delivered by each also differs. Let’s know which type of potato has the highest protein content?

Russet potato: 4.55 grams

Sweet potato: 2.07 grams

White potato: 2 grams

Fingerling potatoes: 2.35 grams per 100 grams

Red potatoes: 2.3 grams per 100 grams

Yukon gold potato: 3 grams


You’ll want to eat potatoes even more now when you learn about the protein they contain, besides the other potato benefits. While potatoes are prominent in your diet, you should also experiment with other plant-based foods that are high in protein. This will help you maintain overall health and nutrition, leading to a healthy lifestyle.

Frequently Asked Questions About Protein In Potatoes

Potatoes do not have any major disadvantages, however, their method of preparation does. They are mostly used as an ingredient for fast foods. They are also loaded with toppings including sour cream or cheese, which can be unhealthy.

The rich nutritional profile that potatoes have may help you with your weight loss goals. When prepared in the right manner and consumed in limited quantities, potatoes do promote weight loss.

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