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Potatoes are the gluten-free, vegetarian staple that pair with just about anything. But are potatoes keto? Find out if you can enjoy potatoes on keto here. To do that, we’ll cover how many carbs are in potatoes (hint: it’s a lot), and give you some delicious keto potato substitutes.
If you have more questions on whether certain foods are keto, consult this full keto food list… or get answers even faster with my keto cheat sheets.
Are potatoes keto friendly?
No, potatoes are not keto friendly. Although they contain no gluten, they still have a high amount of starch and carbs in a serving.
How many carbs in potatoes?
Are potatoes high in carbs? You bet — but the amount depends on the potato.
How many carbs in a potato?
A single medium russet potato has 35 grams of net carbs [*]— much too high for a traditional keto diet that aims for 20-30 net carbs per day.
What about carbs in baked potatoes?
A medium baked potato will have the same amount of carbs as a raw one – 35 grams of net carbs.
This does not include the carb count of any baked potato toppings you add, but those are typically negligible in comparison to the potato itself. That’s one of the reasons that other vegetables with toppings can sometimes act as a stand-in (like the baked potato alternatives below!).
How many carbs in red potatoes?
A single baked red potato has 31 grams of net carbs [*].
Red potatoes are slightly lower in calories and total carbs than white potatoes, even when you compare the same weight of 100g. But in addition, they are often smaller.
Are any potatoes low carb?
As you can see, the carbs in potatoes are very high, and pretty similar, no matter what kind you have.
So, if you’re wondering “can you eat potatoes on keto?“ the answer is a firm no. The carbs in potatoes are simply too high to enjoy on a traditional keto diet.
Is potato starch keto?
For strict carb counters, potato starch is not keto: it contains 10 grams net carbs in a 1-tablespoon serving.
However, the answer of whether potato starch is keto is more nuanced. Some evidence suggests that supplementing with potato starch can reduce insulin sensitivity[*] and feed “good” gut bacteria[*], especially if that starch has never been exposed to heat.
You may want to reconsider the net carb count in potato starch, too. Research shows that in its raw form, it’s a resistant starch and does not get digested like traditional carbohydrates [*]. So, it might not have the same impact as a traditional starch if used raw, but may be digested when cooked. The only way to know for sure whether potato starch is keto is to test it on yourself.
Carbs In Potatoes (and Alternatives)Pin It For Later!
Top 10 Keto Potato Substitutes
If you’re craving potatoes, there’s a keto potato substitute for you. Depending on the recipe, these swaps might make you think you’re really eating potatoes on keto!
- Sautéed Radishes – Radishes take on a mellow flavor when cooked, and get a soft texture similar to potatoes. Visually, they even look like red potatoes.
- Jicama French Fries – Crispy, salty, and totally guilt-free! This recipe makes chili cheese fries with keto chili on top, but they are great plain as well.
- Rutabaga French Fries – You can swap potatoes with this veggie too, and the results are delicious. Dip them in sugar-free ketchup!
- Keto Mashed Potatoes – This creamy, dreamy recipe makes the perfect side dish.
- Zucchini Chips – Get all the crunch of potato chips, without inflammatory oils and extra carbs.
- Keto Tater Tots – Just a few simple ingredients and you’ll be back to childhood.
- Keto Beef Stew – Celery root stands in for potatoes. Even my kids couldn’t tell the difference!
- Keto Sweet Potato Casserole – The perfect substitute for sweet potatoes, without actually adding any. Can you guess the secret ingredient?
- Cauliflower Potato Salad – This keto potato salad swap wins everyone over!
- Loaded Cauliflower Casserole – All the same flavor and comfort, without all the carbs in baked potatoes.
Recipes For Keto Potato SubstitutesPin It For Later!
You might have noticed that keto cauliflower recipes are the most common low carb potato replacement, and with good reason. When cooked, it has a soft texture and neutral taste, perfect for taking on flavors of things typically made with potatoes.
So, are potatoes keto friendly? Definitely not — but there’s a keto potato substitute for every taste if you know where to look. 😉
FREE PRINTABLE: LOW CARB & KETO FOOD LISTGET IT NOW
Can you eat instant potatoes?
Wholesome Yum D0
Hi Susan, No, instant potatoes are not keto.
i found a recipe for Korean fried chicken that uses potato starch insted of regular flour for the breading. supposed to make it lighter and crisper. is there a KETO substitution that will work?
Wholesome Yum M0
Hi Clay, Pork rinds, (fine ground) almond flour, or whey powder may work as a replacement. Here is my recipe for Keto Orange Chicken so you can see my breading method with pork rinds. Best wishes!
Hi, I am a fan of juicing fruits and vegetables, how much damage am I doing as regards carb intake, thank you
Wholesome Yum M0
Hi Elaine, Juicing can be very high in carbs. If you are using a juicer, which removes the pulp (fiber) from the fruits and vegetables, you are consuming a lot of sugars. With keto, you usually want the fiber to help lower the net carb count, this does the opposite. There are a few very low carb veggies you could juice, like celery or spinach. If you prefer to drink your nutrients (either as a meal replacement or snack) then you may want to switch to vegetable-heavy smoothies, where you are consuming the fibers from the vegetables. I hope this helps.
You should try Hannah sweet potatoes! I get them at Whole Foods. They are a light skinned sweet potato with a white inside. They are much less sweet than regular sweet potatoes. I add them to stews, soups, and they make great fries!
Wholesome Yum M0
Hi Linda, Thanks for the suggestion! They are still high in carbs but may work for someone who is following a low carb diet.
Maybe I’m not asking in the right place, but I don’t know how to get started. I have no idea to figure out how many carbs calories, macros etc. that I need to be eating each meal, or each day. Where can I go to find this information?
Wholesome Yum M0
Hi Linda, I have a couple of articles to help you get going. Here is an article on How to get started with Low Carb or Keto Diet. Here is a Macro Calculator to determine how much protein, fat, and carbs to allow in your day. And lastly, here is a guide on How to Calculate Net Carbs.