# Do Potatoes Have Protein?

URL: https://kibora.app/protein-in/potato/
Language: en
Page type: food protein reference
Last Updated: 2026-08-18
Description: Yes, potatoes contain some protein, but they are not a high-protein food. Raw potato provides about 2.0 g of protein per 100 g. Compare portions and protein targets.
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## Do Potatoes Have Protein?

Yes. Potatoes contain some protein, but the amount is modest.

Per 100 g, raw potato contains approximately 2.0 g of protein.

## Protein in potatoes by weight

Potato size varies widely, so weight is more reliable than calling a potato small, medium or large.

| Serving | Protein | Calories |
| --- | --- | --- |
| 100 g raw potato | 2.0 g | 77 kcal |
| 150 g raw potato | 3.0 g | 116 kcal |
| 200 g raw potato | 4.0 g | 154 kcal |
| 300 g raw potato | 6.0 g | 231 kcal |

## Are potatoes a high-protein food?

Potatoes contain protein, but they are primarily a carbohydrate-rich food rather than a concentrated protein source.

Raw potato provides about 2.0 g of protein per 100 g.

Only about 10% of its calories come from protein, which is below the EU threshold for even a “source of protein” claim.

### Low in protein

10% of calories from protein

## How much potato would provide 20–30 g of protein?

### ~20 g protein

about 1.0 kg

20.0 g protein

### ~25 g protein

about 1.25 kg

25.0 g protein

### ~30 g protein

about 1.5 kg

30.0 g protein

These amounts are far larger than a normal serving, so potatoes are better treated as a food that contributes a little protein rather than as a primary protein source.

## One potato serving is easy. The whole day gets harder.

Kibora helps you log meals quickly by photo, voice, barcode, text, or favorites, then shows how protein, calories and the rest of your nutrition add up across your day.

## Nutrition data and methodology

Nutrition values use Frida’s European food-composition record for raw potato. It reports 2.0 g of protein and 77 kcal per 100 g, with 15.9 g of available carbohydrate and 1.4 g of dietary fibre.

Potato variety, season and cooking method can change the numbers. The serving table uses raw edible weight so every value stays on the same basis.

Under EU nutrition-claim rules, a “source of protein” must provide at least 12% of its energy from protein; raw potato is below that threshold.

### Sources

[Frida — potato, raw](https://frida.fooddata.dk/food/4?lang=en)

[EU protein-claim criteria — Regulation (EC) No 1924/2006](https://eur-lex.europa.eu/legal-content/EN/ALL/?uri=CELEX:32006R1924)

## Compare protein in similar foods

### Mushrooms

2.3 g protein per 100 g raw

[See protein by serving.](https://kibora.app/protein-in/mushrooms/)

### Salmon

20.4 g protein per 100 g raw farmed Atlantic salmon

[See protein by serving.](https://kibora.app/protein-in/salmon/)

### Oatmeal

about 5.9 g protein per cooked cup

[See protein by serving.](https://kibora.app/protein-in/oatmeal/)

## Common questions about protein in potatoes

### Do potatoes have protein?

Yes. Raw potatoes contain approximately 2.0 g of protein per 100 g.

### How much protein is in a 200 g potato?

A 200 g raw edible portion contains approximately 4.0 g of protein.

### Are potatoes a good source of protein?

No. Potatoes contribute some protein, but only about 10% of their calories come from protein, below the EU threshold for a protein-source claim.

### How much potato would I need for 20 g of protein?

At about 2.0 g of protein per 100 g, you would need roughly 1 kg of raw potato to reach 20 g of protein.

### Does cooking change the protein in potatoes?

Cooking does not create much additional protein, but water gain or loss changes the amount per 100 g. Added oil, butter or other ingredients also change calories and macros.

## How much protein should you eat per day?

Knowing that raw potato has about 2.0 g of protein per 100 g is useful. Knowing how that fits into your own daily protein and macro targets is more useful.