Are Potatoes Keto? Carbs in Potatoes and Low-Carb Swaps
No, potatoes don't fit a typical keto diet. A medium potato has about 33g of net carbs, which is more than a strict 20g daily limit on its own. Sweet potatoes are no better per 100g. For chips, mash and roasties, cauliflower, celeriac, swede, turnips, radishes and kohlrabi are lower-carb swaps.
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Potatoes are one of the most popular sides in the world, whether they're chips, mash, roasties or potato salad. They're so versatile that it's hard to get bored of them. If you're a potato lover starting a ketogenic (keto) diet, you're probably wondering whether you can keep eating them.
The short answer is no: potatoes are very hard to fit into keto, and even one medium potato takes you over a strict daily carb limit. Below, we explain why, and what to eat instead. If you'd rather not start from scratch at mealtimes, try our low-carb keto bread.
Why potatoes aren't keto-friendly
Potatoes are a starchy vegetable, and starch is carbohydrate. Keto usually means eating around 20–50g of net carbs a day, so most of your meals are built on protein, fats and non-starchy vegetables. Potatoes are high in carbs and low in fat and protein, so even a small portion uses up most of a day's carbs.
That's why keto plans usually leave out potatoes, along with other starchy foods such as bread, pasta and rice. To see what a day of keto meals looks like without them, try our three-day keto meal plan.
How many carbs are in potatoes?
A medium potato (about 213g, raw) has about 37g of carbs, including about 4.5g of fibre, so about 33g of net carbs. That's more than a strict 20g daily limit. Even a small potato (about 170g) has around 26g of net carbs, and red potatoes are similar to white ones, at about 14g net carbs per 100g raw. A medium potato also has only about 4g of protein and well under 1g of fat. For lunches without potatoes, try our low-carb keto wraps.
Approximate figures per 100g, from USDA FoodData Central:
| Per 100g | Total carbs | Fibre | Net carbs |
|---|---|---|---|
| Potato, raw (with skin) | 17.5g | 2.1g | 15.4g |
| Potato, boiled (no skin) | 20.0g | 1.8g | 18.2g |
| Potato, baked (with skin) | 21.2g | 2.2g | 19.0g |
| Sweet potato, raw | 20.1g | 3.0g | 17.1g |
On UK labels, the carbohydrate figure already excludes fibre, so you don't need to subtract fibre again. The figures in this guide are US data, which include fibre in total carbs, so we've subtracted it to give net carbs. For more, see our guide to net carbs on UK food labels.
What about sweet potatoes?
Botanically, potatoes are tubers that grow underground. There are many kinds, such as red, russet and sweet, and they differ in their nutrients. Sweet potatoes are often suggested as a swap for white potatoes, but they aren't lower in carbs.
- Per 100g: raw sweet potato has about 17.1g of net carbs, a little more than raw white potato at about 15.4g.
- Per potato: a medium sweet potato (about 130g) has about 22g of net carbs. That's less than a medium white potato, but only because it's smaller, and it's still more than a strict 20g day.
So sweet potatoes are no more keto-friendly than white potatoes. For UK figures, see is sweet potato keto?
If you're cutting out potatoes and want to know more about minerals on keto, see our magnesium guide and our potassium on keto guide.
Low-carb substitutes for potatoes
These vegetables are much lower in carbs and work in many of the same dishes (approximate net carbs per 100g, raw, USDA):
| Swap | Net carbs per 100g | Try it as |
|---|---|---|
| Cauliflower | 3.0g | Mash, cauliflower cheese, roasted florets |
| Celeriac (celery root) | 7.4g | Chips, mash, gratin |
| Daikon radish | 2.5g | Roasted chunks, hash browns |
| Swede (rutabaga) | 6.3g | Mash, chips, roasties |
| Turnips | 4.6g | Roasties, mash, stews |
| Kohlrabi | 2.6g | Chips, slaw, roasted wedges |
- Mash: steam cauliflower or swede until soft, then blend with butter and a little cream.
- Chips: cut celeriac, swede or kohlrabi into batons, toss in olive oil and roast at 200°C until golden.
- Roasties: roast turnip or daikon chunks in olive oil or butter with rosemary and garlic.
- Cauliflower cheese: a classic side; try our keto cauliflower cheese recipe.
Celeriac and swede are higher in carbs than the others, so keep portions moderate on strict keto. For more ideas, see our low-carb comfort foods.
Frequently asked questions
Can you eat potatoes on keto?
Not really. A medium potato has about 33g of net carbs, which is more than a strict 20g daily limit on its own, and even a few chips or a spoonful of mash uses up much of a day's carbs. Most people on keto swap potatoes for lower-carb vegetables such as cauliflower, swede or celeriac.
How many carbs are in a potato?
A medium raw potato of about 213g has around 37g of carbs, including about 4.5g of fibre, so about 33g of net carbs. Per 100g, raw potato has about 15g of net carbs, and boiled or baked potato about 18–19g, according to USDA figures. On UK labels, carbohydrate already excludes fibre.
Are sweet potatoes keto?
No. Per 100g, raw sweet potato has about 17g of net carbs, slightly more than raw white potato. A medium sweet potato has about 22g of net carbs, which is less than a medium white potato only because it's smaller. That's still more than a strict 20g daily limit on keto.
What can I use instead of potatoes on keto?
Cauliflower makes a good mash and is about 3g of net carbs per 100g. Celeriac, swede and kohlrabi all make good chips, turnips and daikon radish roast well, and swede or celeriac can be mashed too. Celeriac and swede are higher in carbs than the others, so keep those portions moderate.
Do cooled potatoes have fewer carbs?
Cooling cooked potatoes turns a small part of their starch into what is called resistant starch. The change is small, though, and the potatoes are still high in carbs, so a cold potato salad is just as hard to fit into keto as a hot jacket potato.
