We know that potatoes are a source of carbohydrates, but that they are also packed with protein is something we discovered on social media. According to Poornima Peri, a hormone trainer, “baked potatoes are an excellent source of protein, which contains 8 g of protein per serving”. However, since we were not completely convinced, we decided to contact an expert. Keep reading to find out what we learned.
But before that, why is protein needed?
Suitable protein intake offers numerous benefits, including fat loss, blood sugar control, regulated hormone levels, reduced risk of diabetes, obesity and heart disease, increased metabolic rate, improved absorption of vitamins and minerals, and increased energy levels by keeping you fuller for longer.
How do you get your protein? (Source: Freepik)
How do cooking techniques affect nutritional content?
Different cooking techniques have an impact on the nutritional content. Canned food for baking nutrients, including proteins; boiling may cause the loss of some nutrients in the water, but not the protein; frying adds calories and fat but doesn’t change the protein content, making it a less healthy option, Dt said. Rashi Tantia, HOD, Dietetics, Metro Hospital, Faridabad.
A medium baked potato (about 173 grams) typically contains about 4 grams of protein, so the claim that a baked potato supplies 8 grams of protein is “extremely high and probably untrue,” Tantia said. “The amount of protein in a potato can vary based on its size and any additional toppings, such as cheese or beans, which can increase the overall protein level,” Tantia said.
Whether baked, boiled or fried, the protein content per serving remains the same. “However, the overall nutritional profile can vary depending on the cooking method due to factors such as fats or oils added during frying,” Tantia said.
The protein content of potatoes remains relatively low regardless of the cooking method. “Cooking potatoes with the skin on helps retain its vitamins and minerals which are reduced when cooked without the skin,” said Dr Nandini Sarwate, chief nutritional advisor at Utopian Drinks.
However, while they do not constitute the main source of your diet protein“Baked potatoes make a moderate contribution,” said Tantia.
How much protein do potatoes provide?
Dr Sarwate said 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 baked potato (about 173 grams) typically contains about 4 grams of protein, so a claim that baked potatoes supply 8 grams of protein is “extremely high and probably untrue.” “Sum of protein in a potato can vary based on its size and any additional additions, such as cheese or beans, which can increase the overall protein level,” Tantia said.
Compared to potatoes, legumes — beans, lentils and peas — have a significantly higher protein content, Tantia said.
What to keep in mind?
To meet every day protein requirements, a balanced diet should include potatoes along with other protein-rich foods, such as milk, meat, legumes and nuts, common Tantia. Preference should be given to high-quality, complete proteins such as animal sources (dairy, eggs, chicken, fish) that contain all nine essential amino acids. “
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