Protein in Potato: How Much per 100g and per Portion
A 100g amount of baked potato, including the flesh and skin, provides 2.5g of protein. While it is primarily a carbohydrate source, protein accounts for 10% of its total energy. This makes it a useful contributor to a daily protein target when consumed as part of a varied diet, but it is not a protein-dense food on its own.
CoFID 13-491 · Potatoes, old, baked, flesh and skin
What the numbers say
- Protein per calorie. Baked potato provides 2.6g of protein for every 100 kcal. This is a measure of protein density, showing how much protein you get for a given amount of energy.
- Low in fat and sugar. According to UK front-of-pack labelling guidance, baked potato is rated ‘low’ (green) for fat, saturated fat, sugars, and salt. A 100g amount contains just 0.2g of fat and 1.4g of sugars.
- A source of fibre. With the skin included, a 100g baked potato contains 2.6g of dietary fibre. A larger 150g portion provides 3.9g of fibre.
Potato macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 97 kcal 413 kJ |
5% | – |
| Protein | 2.5g | 5% | – |
| Fat | 0.2g | 0% | low |
| of which saturates | 0.1g | 0% | low |
| Carbohydrate | 22.6g | 9% | – |
| of which sugars | 1.4g | 2% | low |
| Fibre | 2.6g | – | – |
| Salt | 0.01g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in potato by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 80g | 2g | 78 | 18.1g | 0.2g |
| 100g | 2.5g | 97 | 22.6g | 0.2g |
| 150g | 3.8g | 146 | 33.9g | 0.3g |
Example amounts for comparison, not recommended portions. Weigh your own serving, and note that 80g is one of your 5 A Day for vegetables and fruit.
Amount of potato for 20g or 30g of protein
- To get 20g of protein from baked potato alone, you would need to eat 800g, which would also provide 776 kcal and over 180g of carbohydrates.
- A 30g protein target would require eating 1.2kg of potato, amounting to 1164 kcal.
- The nutritional data is for ‘Potatoes, old, baked, flesh and skin’. The cooking process affects the weight, so for accurate tracking, weigh your potato after it has been baked.
How it compares with other vegetables and fruit
Within the vegetables and fruit group on this site, baked potato ranks 8th out of 14 for protein content per 100g. Its protein density is lower, ranking 11th for protein per 100 kcal. At 2.5g of protein per 100g, it contains more protein than sweet potato (1.6g), avocado (1.8g), and banana (1.2g). However, it has less protein than some other vegetables like sweetcorn, which provides 3.4g per 100g. While not a primary protein source, it holds a respectable place among starchy vegetables.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Potato | 2.5g | 97 | 2.6g |
| Sweet Potato | 1.6g | 115 | 1.4g |
| Banana | 1.2g | 81 | 1.5g |
| Avocado | 1.8g | 171 | 1.1g |
| Sweetcorn | 3.4g | 60 | 5.7g |
Quick answers
Is a baked potato a good source of protein?
A baked potato contains 2.5g of protein per 100g. It contributes to your daily intake but is primarily a source of carbohydrates and would not be considered a high-protein food.
How much protein is in a large baked potato?
The protein content depends on the weight. For example, a 150g amount of baked potato with skin provides 3.8g of protein.
Does potato skin have protein?
This data is for the flesh and skin combined, which together provide 2.5g of protein per 100g. The skin also contributes a significant amount of the potato’s total fibre.
When to speak to a GP or dietitian
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.