When you think of potatoes, chances are you picture a hearty side dish rather than a protein source. But surprisingly, potatoes do contain protein—along with fiber, vitamins, and minerals. While they aren’t as protein-rich as beans or meat, potatoes can still contribute to your daily intake and become a protein-packed dish with a few smart additions.
How Much Protein Is in Potatoes?
The amount of protein in potatoes depends on the type and size. On average:
1 medium russet potato
(about 5 oz) – 4 grams of protein
1 medium red potato
(about 5 oz) – 3 grams of protein
1 cup boiled white potato
2 grams of protein
100 grams of potato
2 grams of protein
While these amounts aren’t huge, the protein in potatoes is considered high quality, containing all nine essential amino acids in small amounts.
How Much Protein Is in a Sweet Potato?
Sweet potatoes are often chosen for their natural sweetness and high vitamin A content, but they also contain a modest amount of protein.
1 Medium sweet potato
(about 5 oz) – 2 grams of protein
1 cup baked sweet potato
4 grams of protein
100 grams of sweet potato
2 grams of protein
While sweet potatoes generally have slightly less protein than russet or white potatoes, they make up for it with other nutrients like fiber, vitamin C, and beta-carotene. Pairing sweet potatoes with protein-rich toppings (like black beans, chicken, or Greek yogurt) can turn them into a filling, balanced meal.
Tips for Adding More Protein to Potatoes
If you’re looking to make potatoes a protein powerhouse, try these simple ideas:
Pair with Dairy
Top baked potatoes with Greek yogurt, cottage cheese, or shredded cheese for a creamy protein boost.
Add Beans of Lentils
Toss roasted potatoes with chickpeas, black beans, or lentils for a plant-based protein upgrade.
Mix with Eggs
Combine potatoes with scrambled eggs or bake into a frittata for a breakfast packed with protein.
Use Lean Meats
Add ground turkey, shredded chicken, or steak bites to a potato bowl for extra flavor and protein.
Top with Nut-Based Sauces
Drizzle tahini, almond sauce, or even a sprinkle of hemp seeds for a plant-based option.
High-Protein Loaded Baked Potato Recipe
Protein per serving: 18–22 grams, depending on your toppings.
Ingredients:
- 2 medium russet potatoes
- ½ cup plain Greek yogurt
- ½ cup shredded cheddar cheese
- ½ cup cooked black beans (or chicken breast if preferred)
- 2 green onions, sliced
- Salt and pepper to taste
Instructions:
- Preheat oven to 400°F. Scrub the potatoes, pierce with a fork, and bake for 45–55 minutes until tender.
- Cut potatoes open lengthwise and fluff the insides with a fork.
- Top each potato with Greek yogurt, cheese, beans (or chicken), and green onions.
- Season with salt and pepper. Serve warm.
Potatoes may not be the richest protein source on their own, but they make a perfect base for high-protein meals. With the right toppings and pairings, you can turn potatoes into a satisfying, protein-packed dish any time of day.
