Do baked potatoes offer 8 grams protein per serving?

We know that potatoes are a source of carbohydrates, but that they are also packed with protein is something we found out on social media. According to Poornima Peri, a hormone coach, “baked potatoes are a great source of protein, containing 8g protein per serving”. However, since we were not fully convinced, we decided to reach out to an expert. Keep reading to know what we learned.

But before that, why is protein required?

Adequate protein intake offers numerous benefits, including fat loss, blood sugar control, regulated hormone levels, reduced risk of diabetes, obesity, and heart disease, enhanced metabolic rate, improved vitamin and mineral absorption, and increased energy levels by keeping fuller for longer.

How do you get your protein? (Source: Freepik)

How do cooking techniques impact nutritional content?

Various cooking techniques have an impact on the nutritional content. Baking preserves nutrients, including protein; boiling can cause some nutrients to be lost to the water but not protein; frying adds calories and fat but does not alter the protein content, making it a less healthful option, said Dt. Rashi Tantia, HOD, dietetics , Metro Hospital, Faridabad.

A medium-sized baked potato (approximately 173 grams) usually contains about 4 grams of protein, therefore a claim that a baked potato supplies 8 grams of protein is “exceptionally high and probably untrue”, Tantia said. “The amount of protein in a potato can vary based on its size and any additional toppings, like cheese or beans, which might increase the protein level overall,” said Tantia.

Whether baked, boiled, or fried, the protein content per serving remains similar. “However, the overall nutritional profile may vary depending on the cooking method due to factors such as added fats or oils during frying,” Tantia shared.

The protein content in potatoes remains relatively low regardless of the cooking method. “Cooking the potato with skin helps in retaining its vitamins and minerals which are lowered when cooked without the skin,” said Dr Nandini Sarwate, chief nutritional advisor at Utopian Drinks.

However, while they don’t make up your diet’s main source of protein, “baked potatoes do make a moderate contribution”, stated Tantia.

 

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How much protein do potatoes offer?

Dr Sarwate said that potatoes are not considered a high-protein food. “Potatoes are primarily a source of carbohydrates, providing energy in the form of starch,” said Dr Sarwate.

Tantia said that a medium-sized baked potato (approximately 173 grams) usually contains about 4 grams of protein, therefore a claim that baked potato supplies 8 grams of protein is “exceptionally high and probably untrue”. “The amount of protein in a potato can vary based on its size and any additional toppings, like cheese or beans, which might increase the protein level overall,” said Tantia.

Compared to potatoes, legumes —beans, lentils, and peas — have a significantly higher protein content, said Tantia.

What to keep in mind?

To fulfill daily protein requirements, a balanced diet must include potatoes along with other foods high in protein, such as dairy, meat, legumes, and nuts, shared Tantia. One should prioritise high-quality, complete proteins like animal sources (dairy, eggs, chicken, fish) that contain all nine essential amino acids. “

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