Are potatoes a good protein source?

Potatoes are one of the most consumed staple foods around the world. Potatoes get a lot of kudos for the range of things they can be used for and what they provide nutritionally, but in terms of potato protein content, we still have a question. Are potatoes good sources of protein?

 

Protein Content in Potatoes

Generally considered not to be high protein food, potatoes are not. According to USDA, a medium-sized potato, is approximately 150 grams and contains about 2-4 grams of protein, depending on the variety. This might sound like a small amount of protein compared to what you find in foods like meat, eggs, or beans but potatoes can still make a near contribution to the daily protein intake of vegetarians or a population with limited resources.

 

Protein Content that Depends on Factors

Variety: Varying types of potatoes have differing amounts of protein in each. Just by being different, or brown instead of white or red, potatoes may contain more protein on average in brown potatoes than in white or red potatoes.

Preparation Methods: Cooking methods such as boiling, baking, or steaming retain protein content to a major extent. Frying potatoes like in French fries, french fries adds unhealthy fat but doesn’t make them any healthier from a protein perspective.

 

Potato Amino Acid Composition

The composition of amino acids in a protein source is as important as the amount of protein. These potatoes have all nine essential amino acids and, hence are a complete protein. While it’s quite effective as a standalone protein source, however, relatively low levels of some amino acids like lysine and tryptophan impinge upon its effectiveness.

 

Supplement potatoes for a complete protein

Beans and lentils: Potatoes combine well with legumes in the production of a more balanced amino acid profile.

Dairy: Potato dishes can also gain additional amounts and types of protein by adding cheese or yogurt to them.

Whole grains: Combining potatoes with quinoa, brown rice or even oats will balance out your protein intake.

 

 

How do potatoes compare to other protein sources?

Potatoes vs Legumes

With 15-20 grams per cup of cooked potatoes, legumes—lentils, chickpeas, and beans—are high in protein. But potatoes are more versatile and for sensitive stomach individuals, they’re easier to digest.

Potatoes vs. Grains

Potatoes don’t have as much protein per serving as whole grains like quinoa, rice, and oats provide. Potatoes, though, are typically lower in calories and fat, and so are a lighter, calorie-wise option for the person keeping calories in check.

 

Nutritional benefits beyond their protein

Carbohydrate-Rich

They are great sources of complex carbohydrates which are high in sustained energy. Because of this, they are a wise choice for those with high-energy needs or for athletes.

 

Rich in Vitamins and Minerals

Potatoes are rich in essential vitamins and minerals, including:

Vitamin C: Assists in good immune function and skin health.

Potassium: It helps to regulate blood pressure and help maintain electrolyte balance.

Vitamin B6: It is involved in protein metabolism and brain health.

 

Low in Fat

Low-fat potatoes are naturally low in fat. They're the perfect food for a low-fat diet. But in fact, preparation methods that involve frying may raise unhealthy fats too.

 

Contains Dietary Fiber

Potatoes contain fiber — mostly in the skin — which supports digestive health and helps keep you full and keep blood sugar levels stabilized.

 

Include Potatoes in a protein-rich diet

Pair with Protein-Rich Foods

Pair potatoes with foods such as:

Grilled chicken or fish

Greek or cottage cheese

Lentil or chickpea curry

 

Add Nutrient-Rich Toppings

Boost the nutritional profile of potatoes by adding toppings such as:

Steamed vegetables

Avocado slices

Low-fat cheese or sour cream

 

Use Potatoes in a Balanced Meal

Potatoes can be part of a balanced meal, served as part of a meal filled with vegetables, lean protein, and healthy fat. Take baked potatoes with steamed broccoli and grilled salmon, for example, that can be a nutritious plate.

 

Plant-Based Diet and Potatoes

Potatoes are a staple for vegetarians and vegans, and for good reason. While you can’t trade tofu, seitan, or beans for a protein boost, these foods are a great addition to a meal.

 

Plant Based Potato Dishes examples

Potato and Lentil Stew: A hearty, protein-rich meal.

Nutritional Yeast Mashed Potatoes: This will add some cheesy flavor and a little bit extra tein.

Chickpea Potato Salad: High in fiber and protein, a balanced dish.

 

Are potatoes a good protein source?

Since they’re not a high-protein food, potatoes are not a complete protein, but they do have several health benefits being a complete protein. They don’t offer sufficient protein on their own, but they do offer a valuable piece of a healthy, balanced protein-rich diet. Pairing potatoes with other foods benefits the quality of the potatoes’ protein and additional nutrients.

 

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