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As a general rule, you can not have potatoes on keto. For one small russet potato, there are 30.8 total carbs (source). Most people try to stay under 20 carbs a day on keto. Therefore, this one potato will be too much.
There is no black and white rule on how many carbs you can or can't have on keto though. Everyone is different in how many carbs are too much for their bodies. The general rule is that keto is between 20 to 50 total carbs a day (source). You will need to adjust for what works best for you.
Carbs in Different Potatoes
| Potato Name | Amount | Carbs | Fiber |
|---|---|---|---|
| Russet (small) | 1-3/4" to 2-1/4 " (170g) | 30.8 | 2.21 |
| Red | 1-3/4" to 2-1/4 " (170g) | 27 | 2.89 |
| Sweet (cooked) | 100g | 20.7 | 3.3 |
| White | 1-3/4" to 2-1/4 " (92g) | 14.4 | 2.21 |
| Carisma (source) | 150 grams | 15 |
The Carisma potato is a newer potato on the market and will provide you with the least amount of carbs per gram of potato. These potatoes are given a 20% less glycemic index than regular potatoes (source). Therefore, the Carisma potato would be the most keto-friendly, as it's the lowest in carbs.
Common Questions
Some people will ask how many potatoes can you eat on keto. When you look at the table above, you will see that you could have about 1 potato a day on keto. However, most of your carbs for the day will be used from that one item.
You could eat mashed potatoes on keto, however, the amount will be minimal given the data from above.
Can I eat boiled potatoes on a keto diet? You can have a very tiny amount of boiled potatoes on keto. Again I would use the chart above to figure out just how many boiled potatoes you want to have.
Are baked potatoes low carb? As a general rule, baked potatoes can be considered low carb. According to Healthline, a low-carb diet is anything under 100-150 carbs a day. Therefore you could fit a baked potato in for a meal if you wanted to on a low carb diet.
Resistant Starch
Resistant starch does not raise blood glucose according to John Hopkins (source), which means you could potentially have this type of starch on keto.
According to John Hopkins, there is resistant starch in a cooled potato. (source) This is where you would heat the potato and then cool the potato in the fridge overnight. Even if you heat the potato up again from the cooled state, the resistant starch is still there.
I could not find how much resistant starch is in a cooled potato from a reliable source.
If you do consume cooled potatoes after they are cooked, keep an eye on your blood sugars. It's important to know that everybody is different and I don't want to give an exact answer on this topic.
Keto Potato Substitutes
Below is a list of vegetables that you can use as an alternative for potatoes on keto. Along with this list, I included a chart below to show you how many carbs are in each. I could not find the info on celery root from the USDA site.
These keto potato substitutes have been used in many recipes where potatoes are typically used.
- Red Radishes
- Daikon Radishes
- Jicama
- Cauliflower
- Celery Root
- Rutabaga
- Turnips
| Potato Substitute | Amount | Carbs | Fiber |
|---|---|---|---|
| Radish | 1 cup sliced (116g) | 3.94 | 1.86 |
| Daikon Radishes | 1 cup cooked (155g) | 5.12 | 2.32 |
| Jicama | 1 cup (130g) | 11.5 | 6.37 |
| Cauliflower | 1 cup (107g) | 5.32 | 2.14 |
| Rutabaga | 1 cup (140g) | 12.1 | 3.22 |
| Turnips | 1 cup (130g) | 8.36 | 2.34 |
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