Potatoes are typically given a bad (nutritional) reputation. They do, however, have a high calorie content and are high in carbs. Potatoes are high in nutrients such as vitamin C, fibre, potassium, and vitamin B6, as well as protein.
Protein is referred to as the “building block” of all of our bodies’ essential components, including blood, tissue, muscle, and bone. Although potatoes aren’t often considered as a protein source, they can provide a protein boost when consumed as part of a well balanced diet. But how much is it?
Let’s take a closer look at the question, “Are potatoes a good source of protein?” without further ado.
Do Potatoes Have Protein?
According to new research, ingesting 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 a similar protein content to potato protein isolate. According to new research, these potatoes may be a fantastic 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 in 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 cup of 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.
In fact, all of the 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, how much protein in potatoes?
How Much Protein In Potatoes?
While these findings are self-evident, the protein source of protein in potatoes—is uncommon. According to the United States Department of Agriculture (USDA), one large potato contains 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 create or ingest. 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 offers 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 recommending that athletes who want to maintain muscle mass consume 1.6 to 2.4 g of protein of bodyweight per day (0.7 to 1.1 grams per pound). For a 150-pound person, that would be 105 to 165 grams.
Protein In Potatoes
There are various different types of potatoes. However, the real question is: Do potatoes have protein? Let’s take a look!
Protein in a Russet potato: 4.55 grams
Protein in a sweet potato: 2.07 grams
Protein in a white potato: 2 grams
Protein in fingerling potatoes: 2.35 grams per 100g
Protein in red potatoes: 2.3 grams per 100g
Protein in a Yukon gold potato: 3 grams
A Word From Healthkart
You’ll want to eat potatoes even more now that you know more about the protein they contain, as well as the many other health benefits they provide. While potatoes have a place in your diet, you should also experiment with other plant-based foods that are high in protein.