How Much Protein in a Potato? Per Medium Potato and 100 g
Per 100 g, baked potato (flesh and skin) has 2.5 g of protein, boiled potato (without skin) has 1.7 g and raw potato (flesh and skin) has 2.1 g. A medium baked potato with skin (173 g) has 4.3 g of protein. Per 100 g, baked potato (flesh and skin) also provides 93 kcal, 0.1 g of fat and 21.2 g of carbohydrate.
Protein per 100 g and per serving
| Food | State | Per 100 g | Per 100 g | Per serving | Per serving | ||||
|---|---|---|---|---|---|---|---|---|---|
| Protein | kcal | Fat | Carbs | Serving | Protein | kcal | |||
| Potato, baked, with skin FDC 170093 | Cooked | 2.5 g | 93 | 0.1 g | 21.2 g | 1 medium potato (173 g) | 4.3 g 1 medium potato (173 g) | 161 | |
| Potato, boiled, without skin FDC 170440 | Cooked | 1.7 g | 86 | 0.1 g | 20.0 g | 1 medium potato (167 g) | 2.9 g 1 medium potato (167 g) | 144 | |
| Potato, raw, with skin FDC 170026 | Raw | 2.1 g | 77 | 0.1 g | 17.5 g | 1 medium potato (213 g) | 4.4 g 1 medium potato (213 g) | 164 | |
Protein by size
USDA portion weights for baked potato (flesh and skin).
| Size | Weight | Protein | kcal |
|---|---|---|---|
| Small | 138 g | 3.5 g | 128 |
| Medium | 173 g | 4.3 g | 161 |
| Large | 299 g | 7.5 g | 278 |
Protein by amount: baked potato (flesh and skin)
| Medium potatoes | Weight | Protein | kcal | Fat | Carbs |
|---|---|---|---|---|---|
| 1173 g | 173 g | 4.3 g | 161 | 0.2 g | 36.6 g |
| 2346 g | 346 g | 8.7 g | 322 | 0.4 g | 73.2 g |
| 3519 g | 519 g | 13.0 g | 483 | 0.7 g | 109.8 g |
| 4692 g | 692 g | 17.3 g | 644 | 0.9 g | 146.4 g |
Raw vs cooked
Protein per 100 g differs between the raw and cooked weight of the same food, so use the row that matches how you weigh it.
USDA lists 2.5 g of protein per 100 g for baked potato with skin, 1.7 g for boiled potato without skin and 2.1 g for raw potato with skin, a low figure next to 12.6 g for a hard-boiled egg; a medium potato weighs 173 g baked, 167 g boiled and 213 g raw in USDA's data.
How it compares
Similar foods sorted by protein per 100 kcal (main entry for each food).
| Food | Protein per 100 kcalProtein / 100 kcal | Protein (Per 100 g)Protein / 100 g | kcal (Per 100 g)kcal / 100 g |
|---|---|---|---|
| Almonds, raw | 3.7 g | 21.2 g | 579 |
| Peanut butter, smooth | 3.7 g | 22.2 g | 598 |
| Quinoa, cooked | 3.7 g | 4.4 g | 120 |
| Oats, regular and quick, dry | 3.5 g | 13.2 g | 379 |
| Potato, baked, with skin | 2.7 g | 2.5 g | 93 |
| White rice, long-grain, cooked | 2.1 g | 2.7 g | 130 |
To find your own daily protein target, use the Protein Intake Calculator.
For comparison, see the protein in rice and eggs, or browse high protein foods, ranked.
Frequently asked questions
How much protein is in a medium potato?
A medium baked potato with skin (173 g) has 4.3 g of protein and 161 kcal (FDC 170093). A medium boiled potato without skin (167 g) has 2.9 g (FDC 170440) and a medium raw potato with skin (213 g) has 4.4 g (FDC 170026).
How much protein is in 100 g of potato?
Baked potato with skin has 2.5 g of protein per 100 g (FDC 170093), boiled potato without skin 1.7 g (FDC 170440) and raw potato with skin 2.1 g (FDC 170026).
Is potato a high-protein food?
No. Potato is a low-protein food: 2.5 g per 100 g baked with skin, against 12.6 g for a hard-boiled egg (FDC 173424). A medium baked potato (173 g) has 4.3 g of protein, a large hard-boiled egg (50 g) has 6.3 g.
Does a baked potato have more protein than a boiled potato?
Per 100 g, USDA lists 2.5 g for baked potato with skin and 1.7 g for boiled potato without skin (FDC 170093 and FDC 170440). The two entries differ in skin as well as in cooking method, so they are not a like-for-like comparison; per medium potato the figures are 4.3 g and 2.9 g.
How much protein is in a small or large potato?
Calculated from the USDA potato weights, a small baked potato (138 g) has 3.5 g of protein and a large one (299 g) has 7.5 g (FDC 170093). Boiled without skin, a small potato (125 g) has 2.1 g and a large one (300 g) has 5.1 g (FDC 170440). Raw, a small potato (170 g) has 3.5 g and a large one (369 g) has 7.6 g (FDC 170026).
How much protein is in a cup of potato?
USDA lists half a cup of diced raw potato at 75 g and half a cup of boiled potato at 78 g, with no full-cup weight. Doubling those weights (calculated), a cup of diced raw potato (150 g) has 3.1 g of protein and a cup of boiled potato (156 g) has 2.7 g (FDC 170026 and FDC 170440).
How many calories are in a potato?
A medium baked potato with skin (173 g) has 161 kcal and 100 g has 93 kcal (FDC 170093). A medium boiled potato without skin (167 g) has 144 kcal and a medium raw potato (213 g) has 164 kcal.
Potato vs rice: which has more protein per 100 g?
Baked potato with skin has 2.5 g of protein per 100 g and 93 kcal (FDC 170093), against 2.7 g and 130 kcal for cooked white long-grain rice (FDC 168878). Boiled potato without skin has 1.7 g per 100 g (FDC 170440).
Related foods
All values come from USDA FoodData Central, SR Legacy (April 2018), per 100 g. Per-serving and scaled values are calculated from them.
Source
- USDA FoodData Central, SR Legacy (April 2018). Potatoes, baked, flesh and skin, without salt. FDC ID 170093. ↗
- USDA FoodData Central, SR Legacy (April 2018). Potatoes, boiled, cooked without skin, flesh, without salt. FDC ID 170440. ↗
- USDA FoodData Central, SR Legacy (April 2018). Potatoes, flesh and skin, raw. FDC ID 170026. ↗