Are potatoes high in protein? No. Potatoes contain about 2 grams of protein per 100 grams, making them a low protein food. A medium potato gives you roughly 4 grams of protein, while a 200 pound person needs around 160 grams per day for muscle building.
How much protein is actually in a potato?
One medium potato weighing 173 grams contains 4.3 grams of protein. That’s about the same amount you’d get from half a glass of milk.
To put this in perspective, here’s how potatoes stack up against actual protein sources:
- 100g chicken breast: 31g protein
- 100g Greek yogurt: 10g protein
- 100g potato: 2g protein
- 100g white rice: 2.7g protein
The protein in potatoes is complete, meaning it contains all nine essential amino acids your body needs. Research from the American Journal of Clinical Nutrition found that potato protein has a biological value of 90 out of 100, making it high quality. But the total amount is too small to matter much for your daily protein goals.
What are potatoes actually good for?
Potatoes deliver carbohydrates, not protein. One medium potato packs 37 grams of carbs and only 4 grams of protein.
Your body needs carbs to fuel workouts and recover from training. A 2019 study in the Journal of Sports Sciences showed that athletes who ate adequate carbs before resistance training completed 15% more total reps than those who restricted carbs.
Potatoes also provide:
- 925mg potassium (more than a banana)
- 27mg vitamin C (45% of daily needs)
- 4g fiber when you eat the skin
- B vitamins for energy metabolism
These nutrients support training and recovery, but they don’t replace your need for protein from other sources.
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Download FreeCan you build muscle eating mostly potatoes?
No. Building muscle requires 0.8 to 1 gram of protein per pound of body weight daily. A 180 pound person needs 144 to 180 grams of protein each day.
You’d need to eat 36 to 45 medium potatoes to hit that target. That’s 6,660 to 8,325 calories from potatoes alone.
Research published in the Journal of the International Society of Sports Nutrition in 2017 found that strength training athletes who consumed less than 0.6g protein per pound lost muscle mass during a 12 week program, even while training hard. The protein simply wasn’t there to support muscle growth.
What happens if you try to get protein from potatoes?
You’ll fall short on protein and overshoot on calories.
Let’s say you’re a 150 pound person who needs 120 grams of protein per day. To get that from potatoes, you’d need 30 medium potatoes. That’s 5,190 calories.
Your actual calorie needs for fat loss are probably around 1,800 to 2,200 calories per day. You’d be eating more than double what you need.
This is why studies on protein sources matter. A 2015 meta-analysis in the American Journal of Clinical Nutrition compared different protein sources for muscle gain. High protein foods like chicken, fish, eggs, and dairy led to significantly more muscle growth than low protein plant foods, even when total calories matched.
Should you eat potatoes when trying to lose fat or build muscle?
Yes, but as a carb source, not a protein source.
Here’s how to use potatoes properly:
- Count them as carbs in your daily macros
- Pair them with real protein (150g potato + 150g chicken breast = complete meal)
- Eat them after training when your muscles need carbs most
- Keep the skin on for extra fiber and nutrients
A study from Virginia Tech in 2014 tracked two groups of people in a calorie deficit. One group ate potatoes daily, one group avoided them. Both groups lost the same amount of weight over 12 weeks. The potato group reported feeling more satisfied with their meals.
The difference was that the potato group also ate adequate protein from other sources. They averaged 1.1g per pound of body weight from chicken, fish, eggs, and dairy.
What are better protein sources than potatoes?
Foods with at least 10 grams of protein per 100 grams qualify as high protein:
Animal sources:
- Chicken breast: 31g per 100g
- Salmon: 25g per 100g
- Eggs: 13g per 100g
- Greek yogurt: 10g per 100g
- Cottage cheese: 11g per 100g
Plant sources:
- Lentils: 9g per 100g (cooked)
- Chickpeas: 9g per 100g (cooked)
- Tofu: 8g per 100g
- Tempeh: 19g per 100g
- Edamame: 11g per 100g
Research from the University of Illinois in 2018 showed that people who got most of their protein from high protein density foods (over 10g per 100g) built more muscle and lost more fat than those who relied on low protein density foods, even when total daily protein matched.
How much do high protein foods cost in Australia?
Here’s what you’d pay for 30 grams of protein from different sources (based on 2026 Woolworths prices):
- Chicken breast: $2.40
- Eggs: $1.80
- Greek yogurt: $2.10
- Canned tuna: $1.95
- Whey protein powder: $1.50
- Potatoes: $0.90 (but you’d need 750g to get 30g protein)
The potato option looks cheap until you realize you’re eating 562 calories to get that 30g of protein. The chicken breast gives you the same protein for 165 calories.
Frequently asked questions
How many potatoes equal one chicken breast for protein?
Seven to eight medium potatoes contain the same protein as one 150g chicken breast (31g protein). The potatoes would give you 1,400 calories versus 248 calories from the chicken.
Are sweet potatoes higher in protein than regular potatoes?
No. Sweet potatoes contain 1.6g protein per 100g, slightly less than regular potatoes at 2g per 100g. Both are low protein foods.
What potato has the most protein?
Russet potatoes contain slightly more protein at 2.6g per 100g compared to red potatoes at 1.9g per 100g. The difference is minimal and doesn’t change how you should use potatoes in your diet.
Can vegetarians build muscle without eating meat?
Yes. Research from the Journal of the International Society of Sports Nutrition in 2017 found that vegetarian athletes who ate high protein plant foods (legumes, tofu, tempeh, seitan) and supplemented with protein powder built just as much muscle as meat eaters. The key was hitting 0.8g protein per pound of body weight from concentrated protein sources, not relying on low protein foods like potatoes or rice.
Should I avoid potatoes when cutting?
No. Potatoes help you feel full and provide energy for training. A 2014 study published in the European Journal of Clinical Nutrition found that boiled potatoes ranked highest on the satiety index, beating bread, rice, and pasta for fullness per calorie. Just count them as carbs and make sure you’re getting protein from other sources.
How much protein do you really need per day?
Multiply your body weight in pounds by 0.8 for the minimum. Research from the American College of Sports Medicine shows that people doing regular resistance training need 0.8 to 1g per pound. A 150 pound person needs 120 to 150g protein daily to build and maintain muscle.
What’s the best way to eat potatoes for muscle gain?
Cook them ahead of time and let them cool. A 2018 study in the British Journal of Nutrition showed that cooled potatoes develop resistant starch, which feeds beneficial gut bacteria and helps with nutrient absorption. Pair your cooled potatoes with a high protein source like grilled chicken or fish within two hours after training.
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