• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Home
  • About Me
    • Weight Struggle
    • Creation of Keto Keuhn Nutrition
  • Recipes
    • Dessert
    • Meals
    • Fat Bombs
    • Snack/Sides/Sauces
    • Breakfast
    • Drinks
    • Zero Carb Pancakes
  • Search
  • Blog Posts
    • Blog Posts
    • Green Bay Wisconsin Keto Friendly Restaurants
    • My Journey on Deeper State Keto

Keto Keuhn Nutrition

menu icon
go to homepage
  • Recipes
  • Shop
  • Blog Posts
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Recipes
    • Shop
    • Blog Posts
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Blog Posts

    can you eat potatoes on keto?

    Published: May 22, 2022 by Abby · About 3 minutes to read this article. · This post may contain affiliate links

    0 shares

    As an Amazon Associate I earn from qualifying purchases.

    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.

    Jump to:
    • Carbs in Different Potatoes
    • Common Questions
    • Resistant Starch
    • Keto Potato Substitutes

    Carbs in Different Potatoes

    Potato NameAmountCarbsFiber
    Russet (small)1-3/4″ to 2-1/4 ” (170g)30.82.21
    Red1-3/4″ to 2-1/4 ” (170g)272.89
    Sweet (cooked)100g20.73.3
    White1-3/4″ to 2-1/4 ” (92g)14.42.21
    Carisma (source)150 grams15
    The information taken in this chart is from https://fdc.nal.usda.gov unless noted. The information is for raw potatoes unless noted.

    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.

    pile of potatoes - can you eat potatoes on keto?

    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.

    4 types of keto potato substitute - can you eat potatoes on keto?

    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.

    1. Red Radishes
    2. Daikon Radishes
    3. Jicama
    4. Cauliflower
    5. Celery Root
    6. Rutabaga
    7. Turnips
    Potato SubstituteAmountCarbsFiber
    Radish1 cup sliced (116g)3.941.86
    Daikon Radishes1 cup cooked (155g)5.122.32
    Jicama1 cup (130g)11.56.37
    Cauliflower1 cup (107g)5.322.14
    Rutabaga1 cup (140g)12.13.22
    Turnips1 cup (130g)8.362.34
    The information taken in this chart is from https://fdc.nal.usda.gov unless noted.
    « Sugar-Free & Keto Vanilla Sweet Cream Cold Brew: Ultimate Guide
    Does Keto Bread Taste Good? »

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Fan Favorites

    cold foam on top of coffee 150x150 - Keto Cold Foam: Everything You Need to Know

    Keto Cold Foam: Everything You Need to Know

    feature for low carb chips 150x150 - The Best 30 Chips with the Lowest Carbs to Buy and Make in 2022

    The Best 30 Chips with the Lowest Carbs to Buy and Make in 2022

    square carnivore 150x150 - 40 of the Best Carnivore Diet Recipes

    40 of the Best Carnivore Diet Recipes

    Fanned out french toast

    Keto Egg Loaf Recipe Variations: with video

    Wholesome Yum - Clean Keto Foods

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • About

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact

    As an Amazon Associate, I earn from qualifying purchases.

    Copyright © 2022 Keto Keuhn Nutrition

    Exclusive Member of Mediavine Food

    COPYRIGHT © 2019 KETO KEUHN NUTRITION | PRIVACY POLICY