Does potato contain protein?

In this brief guide, we will answer the question “Does potato contain protein?”, and list down the health benefits of eating potatoes. We will also provide you with tips and tricks on how to remove excess starch from potatoes and discuss how to make healthy french fries. 

Does potato contain protein?

Yes, potatoes contain protein, but it is around 2 g per 100 g of potato;  furthermore, potato protein is considered as a complete  protein, therefore, the potato protein is low in quality but high in quantity (1-3). 

What is the nutritional composition of potatoes?

The main component of potatoes is starch, which is a carbohydrate. Potatoes are full of carbohydrates. But the potatoes’ skin is high in fiber (1,2).

Potato skins are high in fiber. The other components found in potatoes are vitamins and minerals. They contain vitamin C and vitamin B6 (1,2). 

The following table summarizes the nutritional composition of 100 g of cooked potatoes (boiled) (1,2):

Skinless potatoPotato with skin
Energy86 calories87 calories
Carbohydrates20 g20.1 g
Fiber2 g1.8 g
Protein1.71 g1.87 g
Fats0.1 g0.1 g

What is the potatoes’ protein quality?

The proteins from potatoes are considered as a high-quality protein or “complete” protein because it does meet the requirements of essential amino acids recommended by international organizations like FAO/WHO (3).

The essential amino acid content of potato are is summarized in the following table (3):

Amino acid Content in potato (mg/g protein)
Phenylalanine + Tyrosine210
Methionine + Cysteine115

The essential amino acids are required for ensuring good metabolism and all the vital functions of proteins, for example (4):

  • Ensuring good growth and development
  • Create tissues like hair, nails, skin, organs, and muscles.
  • Create enzymes for the correct functioning of metabolism
  • Production of neurotransmitters and hormones
  • Development of immune cells to have a strong immune system.

What are the health benefits of consuming potatoes?

Potatoes have many health benefits when they are cooked in a healthy way and eaten as a part of a balanced diet (3,5).

Potatoes have a high potassium content which helps in reducing the blood pressure. People with hypertension should consume foods that are rich in potassium such as potatoes (3,5).

The vitamins like vitamin C and vitamin B6 also contribute to your health; for example (3,5):

  • Vitamin C is required to strengthen your immune system against infectious diseases.
  • Vitamin B6 is essential for a good metabolism of the macronutrients you eat.

There are some other bioactive compounds found in potatoes as well that help in lowering the blood pressure; for example, polyphenols and flavonoids with anti-inflammatory properties are responsible for these health effects (3,5).

Potatoes also have carotenoids, a group of antioxidants that help prevent some types of cancer. Lutein is a carotenoid that acts specifically in the skin as a photo protector, reducing the risks of skin cancer (3,5).

What are some potential health concerns of eating potatoes?

The potential health drawbacks of eating an excessive amounts of potatoes are due to the high content of carbohydrates and energy; for example (5,6):

  • High calorie intake is a risk factor for overweight and obesity, which increases the probability of having other diseases like hypertension and cardiovascular diseases.
  • The high content of carbohydrates can increase your triacylglycerol blood levels. Moreover, carbs can increase your glucose and insulin, this could be dangerous in people with diabetes.
  • There is very little probability, buy potatoes’ protein can cause allergic reactions in susceptible people.

The calorie content can be higher if you deep fry your potatoes to make french fries, so it would exacerbate the health drawbacks of this food. 

Is there a method to remove excess starch from potatoes? 

Soaking potatoes can reduce slightly the excess of starch, but take into account that is not a significant amount of carbs. The procedure is the following (7): 

  • Cut up the potatoes into fries or wedges depending on which dish you are making. Cutting them increases the surface area.
  • Rinse them with cold water. Rinsing them removes the starch from their surface.
  • Next take a deep bowl and fill it with cold water. You can also add ice to it to make it colder. Put all the potatoes inside it. Make sure all of them are soaked so that there is no oxidation or discoloration.
  • Let them soak for 3 to 4 hours. You can drain and replace the water in between.
  • After a few hours, bring some water in a saucepan to boil.
  • Place all the potatoes in the boiling water and boil them for about 3 to 4 minutes or until they are slightly tender.
  • Drain the boiled potatoes and place them in cold water again so that they stop cooking.
  • You can also add salt in boiling water to speed up the process of removing starch.
  • Then pat dry the potatoes using a paper towel.

Other FAQs about Potatoes that you may be interested in.

Can you freeze cooked potatoes and carrots?

How many potatoes do you need per person for French fries?

How to cook make-ahead mashed potatoes for a crowd?

Can dogs eat boiled potatoes?


In this brief guide, we answered the question “Does potato contain protein?”, and listed down the health benefits of eating potatoes. We also provided you with tips and tricks on how to remove excess starch from potatoes and discussed how to make healthy french fries. 


  1. FoodData central [Internet]. [cited 30 June 2023]. Available from:
  2. FoodData central [Internet]. [cited 30 June 2023]. Available from: 
  3. Herreman L, Nommensen P, Pennings B, Laus MC. Comprehensive overview of the quality of plant- And animal-sourced proteins based on the digestible indispensable amino acid score. Food Sci Nutr, 2020;8(10):5379–91.
  4. Olson B, Marks DL, Grossberg AJ. Diverging metabolic programmes and behaviours during states of starvation, protein malnutrition, and cachexia. J Cachexia Sarcopenia Muscle, 2020;11(6):1429–46. 
  5. Andre CM, Legay S, Iammarino C, Ziebel J, Guignard C, Larondelle Y, et al. The potato in the human diet: A complex matrix with potential health benefits. Potato Res, 2014;57(3–4):201–14.
  6. Hussain M, Qayum A, Xiuxiu Z, Liu L, Hussain K, Yue P, et al. Potato protein: An emerging source of high quality and allergy free protein, and its possible future based products. Food Res Int, 2021;148(110583):110583.
  7. Kringel DH, El Halal SLM, Zavareze E da R, Dias ARG. Methods for the extraction of roots, tubers, pulses, pseudocereals, and other unconventional starches sources: A review. Starke, 2020;72(11–12):1900234.

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