The short answer
100 g of potato (raw) has 1.5 g of protein and 70 kcal.1 That's about 3% of the 50 g of protein ICMR-NIN suggests a day for a 60 kg adult.2
Nutrition in 100 g of potato
| Per 100 g | Amount |
|---|---|
| Energy | 70 kcal (292 kJ) |
| Protein | 1.5 g ± 0.2 |
| Fat | 0.2 g |
| Carbohydrate | 14.9 g |
| Fibre | 1.7 g |
| Water | 80.7 g |
These figures are for the raw, edible part of potato.
How much potato for your protein?
The amounts below are worked out from IFCT's figure of 1.5 g per 100 g. To see how potato fits into a whole day, add it in the day builder.
| To get | Eat about | Calories |
|---|---|---|
| 10 g of protein | 649 g (raw weight) | 454 kcal |
| 20 g of protein | 1.3 kg (raw weight) | 909 kcal |
| 30 g of protein | 1.9 kg (raw weight) | 1364 kcal |
How potato compares
Potato has more protein per 100 g than 26% of the 542 foods in IFCT 2017. Here it is beside the other vegetables we cover:
| Vegetables | Protein / 100 g | kcal | From protein |
|---|---|---|---|
| Green peas | 7.3 g | 81 | 36% |
| Moringa leaves | 6.4 g | 67 | 39% |
| Jackfruit seeds | 5.8 g | 77 | 31% |
| Methi leaves | 3.7 g | 34 | 43% |
| Mushroom | 3.7 g | 27 | 54% |
| Spinach | 2.1 g | 24 | 36% |
| Potato | 1.5 g | 70 | 9% |
Other vegetarian foods with similar protein: poha (7.4 g), dry coconut (7.3 g), ragi (7.2 g), buffalo milk (3.7 g), cow milk (3.3 g). For more protein per 100 g, try soybean (37.8 g), masoor dal (24.4 g), moong dal (23.9 g). See every food on one protein chart.
Protein quality
Vegetables add small amounts of protein; their real value is fibre, vitamins and minerals. Fresh peas, some leaves and jackfruit seeds have more protein than most.
Potato in Indian languages
Names as listed in IFCT 2017, which records what the food is called in each region it was sampled from.1
- Assamese
- Simolu aloo
- Bengali
- Gal alu
- Gujarati
- Bateka
- Hindi
- Alu
- Kannada
- Alugadda
- Malayalam
- Urula kizhangu
- Marathi
- Batata
- Odia
- Alu
- Punjabi
- Alu
- Tamil
- Urulai kizhangu
- Telugu
- Bangala dumpa
- Urdu
- Alu
Common questions
How much protein is in 100 g of potato?
1.5 g, according to the Indian Food Composition Tables 2017 from ICMR-NIN. That's for raw potato, per 100 g of the edible part. 100 g also gives 70 kcal.
How much potato gives 20 g of protein?
About 1.3 kg (raw weight). That's roughly 40% of the 50 g a day ICMR-NIN suggests for a 60 kg adult.
Is potato a good source of protein?
9% of its calories come from protein, and it has more protein per 100 g than 26% of the 542 foods in IFCT 2017. Vegetables add small amounts of protein; their real value is fibre, vitamins and minerals.
References
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition (ICMR), Hyderabad. nin.res.in. Read through the open-data copy by Subhajit Sahu (ifct2017, MIT licence).
- ICMR-National Institute of Nutrition. Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements. 2020. nin.res.in