Proteins are needed by every part of the body. The Dietary Guidelines for Americans 2005 states that the recommended protein intake for adults is 10 to 35 percent of their daily calorie intake. While protein is found in every food group, foods highest in protein include meats and dairy products. Vegetables and starches, such as potatoes, do contain some protein, but must be combined with other protein-containing foods in order to help meet daily protein needs.
Protein
Proteins are compounds which are made up of amino acids. In the body, protein is needed for every cell, organ, tissue and muscle to function properly. Protein is needed for growth and development as well as cell maintenance and repair. With regard to foods, proteins are used by the enzymes that work to break down the foods that we eat as well as the hormones that help tell us when to start or stop eating.
Protein Needs
Protein deficiency can cause the body to break down muscle tissue in order to get the amino acids it needs from existing proteins. This can lead to weakness and stunted growth in children and adolescents. The recommended daily allowance for protein for adults is 0.8 g protein per kg body weight. This means that a man weighing 160 lb., or 72.7 kg, would need approximately 58 g protein per day. Specific protein needs can vary based on many factors including age, gender, activity level and overall health. Discuss your protein intake with a doctor to determine if your protein needs are being met.
Protein Sources
There are two main types of dietary proteins: complete and incomplete. The National Institutes of Health defines complete proteins as those that contain all nine essential amino acids. These high-quality proteins are found primarily in animal foods including meat, fish, poultry, eggs and dairy products. While complete proteins generally come from animal products, soybeans are also complete proteins due to their amino acid content. Incomplete proteins are missing one or more essential amino acid. These are found in plant based foods such as nuts and seeds, whole grains, and vegetables. These foods do not contain as much protein as complete protein food sources.
Protein in Potatoes
Whether baked or raw, a medium potato contains approximately 4 g of protein. The protein content can vary slightly depending on the potato variety. For example, a medium white potato contains only 3.5 g protein, whereas a medium russet potato contains 4.5 g protein. Potatoes are not considered high-protein foods so it is important to include other protein sources at meals where potatoes are eaten.
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