How much protein is in 4 oz of potato, baked with skin?

A 4 oz (113g) serving of potato, baked with skin provides 2.8g of protein and 106 calories, along with 24g of carbohydrates and 0.1g of fat.

How much potato, baked with skin do I need to get 30g of protein?

To get 30 grams of protein from potato, baked with skin, you need 42.3 oz (1200 grams), which contains approximately 1116 calories.

100 grams of potato, baked with skin contains 2.5g of protein (93 kcal). One full pound (16 oz / 454g) contains 11.3g of protein (422 kcal).

USDA FoodData Central breakdown in US ounces and grams — plus exact portions to hit your per-meal protein target.

USDA Per-Serving & 30g Target

4 oz = 2.8g Protein (106 kcal)

To hit 30g of protein from potato, baked with skin, measure 42.3 oz (1200 g) for ~1116 calories.

Per 4 oz (113g US)

2.8g P

106 kcal · 24g C · 0.1g F

Per 100 Grams

2.5g P

93 kcal · 21.2g C · 0.1g F

Per 1 Pound (16 oz)

11.3g P

422 kcal total

30g Protein Portion

42.3 oz

1200g · 1116 kcal

Portion Target Table

Protein Goal	US Ounces (oz)	Grams (g)	Calories	Carbs / Fat
20g Protein	28.2 oz	800 g	744 kcal	169.6g C · 0.8g F
30g Protein	42.3 oz	1,200 g	1,116 kcal	254.4g C · 1.2g F
40g Protein	56.4 oz	1,600 g	1,488 kcal	339.2g C · 1.6g F
50g Protein	70.5 oz	2,000 g	1,860 kcal	424g C · 2g F