Protein in food · Vegetables, fruit & tofu
How much protein is in russet potatoes?
One medium russet potato (213 g) has 4.5 g of protein (168 kcal); 100 g has 2.1 g.
2.7 g protein per 100 kcal · USDA FoodData Central
2.7 g of protein per 100 kcal (11% of its calories), but only 2.1 g per 100 g, so it takes a lot of it.
25 g of protein from russet potatoes alone takes 1190 g (about 5.6 medium russet potatoes) and 940 kcal.
#12 of 32 in Vegetables, fruit & tofu for protein per 100 g, #25 for protein per calorie.
Protein per portion
| Portion | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 2.1 g | 79 | 18.1 g | 0.1 g |
| 1 oz (28 g) | 0.6 g | 22 | 5.1 g | 0 g |
| 1 cup (150 g) | 3.1 g | 118 | 27 g | 0.1 g |
| 1 medium (213 g) | 4.5 g | 168 | 39 g | 0.2 g |
| 1 large (369 g) | 7.7 g | 292 | 67 g | 0.4 g |
| 1 small (170 g) | 3.6 g | 134 | 31 g | 0.2 g |
One medium russet potato (213 g) is 4% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.
Most of its calories come from carbohydrate: about 92%.
How it compares
The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than sweet potatoes and bananas, as much as baby potatoes and less than extra-firm tofu.
| Food | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Extra-firm tofu | 10 g | 83 | 12.0 g |
| Baby potatoes | 1.9 g | 70 | 2.7 g |
| Russet potatoes | 2.1 g | 79 | 2.7 g |
| Sweet potatoes | 1.6 g | 86 | 1.9 g |
| Bananas | 1.1 g | 89 | 1.2 g |
Recipes with russet potatoes
1 recipe in the Feast Mode library uses russet potatoes, macros computed the same way.
In the one library recipe that uses it, Cheeseburger Bowls with Special Sauce, a serving has 170 g of russet potatoes, which brings 3.6 g of protein: 7% of the dish’s protein.
Questions
How much protein is in one medium russet potato?
One medium russet potato (213 g) has 4.5 g of protein and 168 kcal, with 39 g of carbohydrate and 0.2 g of fat.
How much protein is in 100 g of russet potatoes?
100 g of russet potatoes has 2.1 g of protein, 79 kcal, 18.1 g of carbohydrate and 0.1 g of fat (USDA FoodData Central 170027).
Are russet potatoes a good source of protein?
Low in protein: 2.7 g of protein per 100 kcal (11% of its calories), but only 2.1 g per 100 g, so it takes a lot of it. Getting 25 g of protein from russet potatoes alone takes 1190 g (about 5.6 medium russet potatoes) and 940 kcal.
Which has more protein, russet potatoes or extra-firm tofu?
Extra-firm tofu, with 10 g of protein per 100 g against 2.1 g for russet potatoes. Per 100 kcal: russet potatoes 2.7 g, extra-firm tofu 12.0 g.
Source: USDA FoodData Central, SR Legacy 170027: “Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate
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