Protein In Potato: How Much Protein In Potato? Details here

Potatoes are a starchy, tuberous crop grown worldwide in temperate and tropical climates. With about 1.3 billion tonnes produced annually, potatoes are the most commonly consumed vegetable globally. However, very few people know how much protein is in potatoes. This article will tell you how much protein in potato and amino acids are. 

The potato is a part of the roots and tuber. 

The average potato weighs 60g to 80g and has skin that can be shades of purple, yellow, green, or white. They are used in many dishes and can be eaten boiled, mashed, or baked. Potatoes are low in calories and contain vitamins C and B6.

Is there protein in potato?

Yes, there is protein in potatoes. In fact, there are about 1.5 grams of protein in a medium-big potato. This amount of protein may not seem like a lot, but it can add up over the course of the day or meal. Protein is vital for maintaining muscle mass and helping the body repair itself. Potatoes also contain other nutrients, such as vitamin C and potassium. 

Protein in potatoes per 100g

A potato has about 1.54 grams of protein in it. That’s about 2.05% of the male Recommended Daily Intake (RDI) of protein, which is 75 grams. It also completes 2.74 % of female DRI of 56.25 gm. To clarify, protein DRI is considered as 15% of 2000 calories.

Protein accounts for about 8.83% of the total calorie count in potatoes. This means that if you eat a potato/es that has 100 calories, about 9 of those calories will come from protein.

9 essential amino acids protein in potato

Histidine

Histidine in potato is 24.024 mg which translates to the following. 

a. 4.80 % of DRI of 500 mg for an adult weighing 50 kg. 

b. 4.00 % of DRI of 600 mg for a grown-up weighing 60 kg. 

c. 3.43 % of DRI of 700 mg for a person of weight 70 kg. 

d. 3.00 % of DRI of 800 mg for an adult weighing 80 kg.

lsoleucine

lsoleucine in potato is 51.436 mg which works out as follows.

a. 10.29 % of DRI of 500 mg for a person weighing 50 kg. 

b. 8.57 % of DRI of 600 mg for an adult weighing 60 kg. 

c. 7.35 % of DRI of 700 mg for an individual weighing 70 kg. 

d. 6.43 % of DRI of 800 mg for an individual weighing 80 kg.

Leucine

Leucine in potato is 99.176 mg and deduced as follows.

a. 14.17 % of DRI of 700 mg for a person weighing 50 kg. 

b. 11.81 % of DRI of 840 mg for an adult weighing 60 kg. 

c. 10.12 % of the requirement of 980 mg for an adult with a weight of 70 kg. 

d. 8.86 % of DRI of 1120 mg for a person weighing 80 kg.

Lysine

Lysine in potato is 84.854 mg which completes our nutrition as follows.

a. 14.14 % of DRI of 600 mg for an adult weighing 50 kg. 

b. 11.79 % of DRI of 720 mg for an adult weighing 60 kg. 

c. 10.10 % of DRI of 840 mg for a person of weight 70 kg. 

d. 8.84 % of DRI of 960 mg for an adult weighing 80 kg.

Methionine & Cystine

Methionine & Cystine in potato is 28.182 mg, and can translate as follows.

a. 4.34 % of DRI of 650 mg for a person weighing 50 kg. 

b. 3.61 % of DRI of 780 mg for a person weighing 60 kg. 

c. 3.10 % of DRI of 910 mg for an individual weighing 70 kg. 

d. 2.71 % of DRI of 1040 mg for an individual weighing 80 kg.

Phenylalanine & Tyrosine

Phenylalanine & Tyrosine in potato is 136.136 mg and can be translated as follows.

a. 19.45 % of DRI of 700 mg for an adult person weighing 50 kg. 

b. 16.21 % of DRI of 840 mg for an adult weighing 60 kg. 

c. 13.89 % of the requirement of 980 mg for an adult with a weight of 70 kg. 

d. 12.16 % of DRI of 1120 mg for a person weighing 80 kg.

Threonine

Threonine in potato is 53.9 mg, and its adequacy can be written as follows.

a. 15.40 % of DRI of 350 mg for an adult individual weighing 50 kg. 

b. 12.83 % of DRI of 420 mg for an adult weighing 60 kg. 

c. 11.00 % of DRI of 490 mg for a person of weight 70 kg. 

d. 9.63 % of DRI of 560 mg for an adult weighing 80 kg.

Tryptophan

Tryptophan in potato is 15.862 mg, and its value can be summarised as follows.

a. 9.06 % of DRI of 175 mg for an individual person weighing 50 kg. 

b. 7.55 % of DRI of 210 mg for another adult weighing 60 kg. 

c. 6.47 % of DRI of 245 mg for an individual weighing 70 kg. 

d. 5.67 % of DRI of 280 mg for an individual weighing 80 kg.

Valine

Valine in potato is 66.066 mg, whose worthiness is as follows.

a. 13.21 % of DRI of 500 mg for a person weighing 50 kg. 

b. 11.01 % of DRI of 600 mg for an adult weighing 60 kg. 

c. 9.44 % of the requirement of 700 mg for an adult with a weight of 70 kg. 

d. 8.26 % of DRI of 800 mg for a person weighing 80 kg.

Health benefits of potato

Firstly, one medium-sized potato weighing 100g contains 25 percent of the daily recommended intake of vitamin C. Vitamin C helps keep the immune system functioning correctly. 

Secondly, Potatoes also contain vitamins B1, B6 and folate. All of these nutrients work together to promote overall health. For example, folate helps reduce the risk of congenital disabilities, and vitamin B6 is vital for nerve function and energy production.

Further, potatoes also contain a good amount of potassium, which can help regulate blood pressure. Including potatoes in your diet provides a range of health benefits.

Also contained in potato is carotenoids, an antioxidant that’s a powerful neutralizer of free-radical singlet oxygen and scavenges other ROS. Consuming potatoes may help you avoid chronic diseases such as heart disease, cancer, and stroke [PMID: 7664009] .

However, people with diabetes should consult a nutritionist before adding potatoes to their diet. Potatoes are a high-carbohydrate food that can raise blood sugar levels. Potato can be part of your healthy diet if eaten in moderation. Check out the detailed nutrition facts of potato here.

Conclusion

In conclusion, protein is an essential part of a healthy diet, and potatoes are a decent source of protein. However, adding just potatoes cannot complete your protein requirement within the calorie limits. Potatoes can be a healthy addition to any diet and are a good source of fibre and vitamin C. However, it is essential to avoid deep frying or fries, as these can increase overall calories and further the risk of obesity and other health problems.

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Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio
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