Carbs in Potatoes, Their Effects, and Low-Carb Alternatives

Potatoes are a versatile food, so it’s no surprise that many people love them. They’re a good source of potassium, magnesium, vitamin B6, calcium, and other nutritional values. 

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Are potatoes keto?

Potatoes are high in carbohydrates, meaning they aren’t suitable for a standard ketogenic diet. Followers of the keto diet consume a variety of plant-based sources, but some options — like starchy veggies — are going to be off-limits. 

Before going keto, here’s what you need to know about the net carbs in potatoes, if there are any exceptions to eating potatoes on keto, how these carbs affect blood sugar, and substitutes to help keep you in ketosis. 

Amount of Carbs in Potatoes

According to the USDA, a 100-gram serving size of potato contains around 15.4 grams of carbohydrates. (1) However, since different potato varieties exist, you will notice a difference in their counts depending on the type. Have a look at the table of nutrition facts below:

The Carisma potato is produced by cross-breeding certain potato seeds (not genetically modified). This results in potatoes with the fewest total carbohydrates and net carbs per serving compared to the rest, reducing their potential impact on blood sugar. This makes Carisma — along with sweet potatoes — some of the healthier potatoes.

Potatoes aren’t keto in general, but Carisma potatoes can be an option for people who love potatoes but are trying to keep their blood sugar under control. The only caveat is that they can be quite expensive compared to russet potatoes or other varieties.

Consuming lower-glycemic foods could help control blood sugar and combat poor metabolic health and weight gain. (2) The high potassium content of potatoes can also help with blood pressure.

How These Carbs Affect Blood Sugar

When a high-GI food is consumed, the body processes it quickly, and the blood glucose level rises. (3) This causes a high production of insulin, which then decreases the glucose levels. This rise and fall in blood sugar levels is known as a blood sugar spike.

Interestingly, various cooking methods can alter the glycemic impact of potatoes due to the impact on resistant starch. Resistant starch is a type of carbohydrate that resists digestion in the small intestine, passing into the colon where it acts like fiber.(4) Unlike regular starch, which is broken down into glucose and raises blood sugar, resistant starch ferments in the gut, leading to lower blood sugar responses by slowing doen the release of glucose. Here are some common cooking methods and how they affect a potato’s glycemic index:

• Boiling: Can reduce a potatoes starch content by 40% and its amylose content by 14%.
• Frying: Moderately lowers GI by forming lipid-amylose complexes (resistant starch). Which oil the potato is fried in will have an impact on GI and overall health outcomes.
• Microwaving: Can increase GI and amount of sugar and starch is released in the body, GI can be improved by letting a potato cool down after cooking.
• Baking: Can increase the amount of resistant starch in a potato, leading to a lower GI.
• Steaming: Can initially increase starch digestibility but once cooled can lead to the development of resistant starch.
• Pressure cooking: Can increase GI by reducing resistant starch but effects can be mediated if allowed to cool.
• Roasting: Dry heat allows more resistant starch to be preserved helping to reduce GI.

Its also worth noting that there are different combinations of the above outcomes that can have impacts on GI. For instance, russet potatoes that have been oven baked, refrigerated, and reheated in a microwave had a 30% lower GI response than those that were oven baked and consumed fresh.

Potatoes and Keto

Potatoes are generally starchy and high in carbs, making it difficult to maintain ketosis. So, the answer is no — potatoes are not keto.

Related: Not Staying in Ketosis? It Might Be These Hidden Carbs

Eating foods that do not raise blood sugar or cause a slow rise (e.g. lettuce and cucumbers) is the best way to stick to keto and reap its health benefits.

If you decide to eat potatoes on keto, regardless of variety, it is possible to do so during higher-carb days in a cyclical keto diet (CKD). Alternatively, you could have potatoes around your workouts as part of a targeted keto diet (TKD) if it is 200 grams of a variety of potatoes with fewer than 40 grams of net carbs.

Otherwise, adhere to foods recommended on a standard keto diet.

Low-Carb Potato Substitutes

Instead of potatoes, choose these lower carbohydrate vegetables to get your daily value of nutrients. You can use them in a number of recipes that call for potatoes, such as fries, casseroles, and salads. Below is our list of potato substitutes and their net carbs per serving:

• Zucchini: One of the best veggies to help lower your carb intake, zucchini is low in calories and provides vitamin A, vitamin C, B6, and antioxidants. There are 2.11 grams of net carbs in a 100-gram serving of zucchini. (5)
• Daikon: Also called “winter radish,” “Japanese radish,” and “Chinese radish,” daikon is popular in Asian cuisines. It’s crispy and high in vitamin C. There are 2.5 grams of net carbs in a 100-gram serving of daikon. (6)
• Cauliflower: This cruciferous vegetable is another replacement for potatoes. There are 3 grams of net carbs in a 100-gram serving of cauliflower. (7) Cauliflower is also a great option if you’re a potato salad fan but need a no potato (no-tato) salad recipe option.
• Butternut squash: Butternut squash may have slightly more carbs than the rest of the options on this list, but it’s still better than potatoes. There are 9.7 grams of net carbs in a 100-gram serving of butternut squash. (8)
• Kohlrabi: With a taste and texture similar to broccoli, kohlrabi can be used for making soups and stews. There are 2.6 grams of net carbs in a 100-gram serving of kohlrabi. (9)
• Rutabaga: This vegetable is sweeter than potatoes. Cook it by bringing it to a boil or roasting it. There are 6.32 grams of net carbs in a 100-gram serving of rutabaga. (10)
• Turnips: Turnips are abundant in vitamin C and many natural antioxidants. There are 4.63 grams of net carbs in a 100-gram serving of turnips. (11)

The Takeaway

Potatoes have high carbohydrates, which means they aren’t suitable for keto. Fortunately, healthier alternatives can be used in recipes involving potatoes.

For those who want to learn how to eat potatoes as part of a low-carb lifestyle, try a cyclical or targeted keto diet. 

Read Next: How Many Carbs Can I Eat on Keto?