Potatoes are hearty and versatile. And let’s face it – they’re downright delicious, too. But how many carbs are in potatoes? Are they keto-friendly at all? Read on to find out more about the nutritional values of potatoes and whether or not they should have a spot in your keto diet.
Are Potatoes Keto?
Unfortunately, potatoes are not ketogenic at all. They are high in starch and carbs. They are not suitable for a healthy keto diet. Your body will not be able to remain in ketosis with potatoes on the menu.
How Many Net Carbs In Potatoes?
|100 grams of Potatoes||Net Carbs|
Best Keto Substitutes for Potatoes
- Rutabaga: A hybrid of cabbage and turnip, rutabaga is a low-carb alternative to potatoes. They are tender like Yukon gold potatoes and savory.
- Turnip: Similar in texture, turnips are an ideal replacement for potatoes. They can be baked, boiled, or steamed.
- Cauliflower: You can make cauliflower mash or roasted cauliflower to replace your traditional starchy potato side dish. It’s lower in carbs and very tasty.
- Radish: With an intense taste, radish is a healthy low-carb substitute for potatoes. You can use it to make “fries” or roast them with garlic.
- Celeriac: With a slightly earthy taste, celeriac is great for baking, making soup, gratin, fritters, chips, or even mashed variations.
- Daikon: This Asian food is similar to potatoes with a slightly more peppery taste. It tastes great in soups and is a very versatile, low-carb ingredient.
Other Healthy Foods You Cannot Eat on Keto
- Sweet Potatoes are more nutritious in comparison to potatoes, but they have too many carbs for a keto diet. A 100g serving of sweet potatoes has a whopping 20 grams of carbohydrates.
- Quinoa is widely considered to be a healthier alternative to rice, but it’s just as unsuitable for keto. According to nutrition information from the USDA, ½ cup of cooked quinoa contains all of 17 grams of net carbs.
- Black Beans, like other legumes, are considered a wholesome source of plant-based protein and fiber. At the same time, black beans are loaded with 13g of net carbs in a ½ cup serving.
- Oranges (and their juice) are a healthy source of vitamin C and antioxidants, but their sugar content makes them
- Chickpeas are a healthy ingredient used in many vegan recipes. Though they provide a host of nutritional benefits, they’re also super high in net carbs, with as much as 32 grams per cup of cooked garbanzo beans. Instead of whole chickpeas, satisfy your craving with hummus, which is keto-friendly.
- Brown Rice may be more nutritious than white rice, but it’s quite similar in terms of carb content. A ½ cup serving contains 23 grams of net carbs, which may be enough to erase your keto progress.
Potatoes Nutrition (Macros)
How Many Carbs In Potatoes?
There are 17.5g of carbs per 100g serving of raw potatoes, and 21.2g of carbs per 100g serving of baked potatoes, as per the USDA.
Potatoes have very little fat. The little fat they have is a mix of saturated and polyunsaturated fat. They have trace amounts of omega-3 and omega-6 fatty acids. They have no cholesterol. They are fat-free unless cooked in or with fatty additives like butter or oil.
Potatoes have very little protein, but the protein they do have is high quality. It is easily digested and offers protein quality similar to eggs, soybeans, and other legumes.
In a 100g serving of raw potatoes, there are 77 calories. In a 100g serving of baked potatoes, there are 93 calories.
How Many Carbs in Sweet Potatoes?
There are 20.1g of carbs per 100g serving of sweet potatoes, according to the USDA.
How Many Carbs in A Baked Potato?
There are 21.2g of carbs per 100g serving of baked potatoes, per the USDA.
How Many Carbs in Red Potatoes?
According to the USDA, there are 15.9g of carbs per 100g serving of raw red potatoes.
Are French Fries Keto-Friendly?
If they’re made from potatoes, they are most certainly not keto-friendly. They are a carb-heavy food. There are 37.2g of carbs per 100g of French fries, as per the USDA.
How Many Potatoes Can You Eat On Keto?
Potatoes are too high in carbs to fit into your keto lifestyle. It is best to avoid this high-carb food. On a keto diet, you are only permitted 20g to 30g of carbs per day. Potatoes will surpass your daily carb allowance quickly, kicking your body out of ketosis.
How Many Carbs Are in One Potato?
The USDA says there are 37.3g of carbs in one medium potato (213g).
Is Rice Ok On A Keto Diet?
Rice is a very high-carb, gluten-free grain. It is also not keto-friendly since the carb count would surpass your daily allowance. Avoid rice while following a keto diet.
Are Sweet Potatoes Keto?
Though tasty, sweet potatoes are unfortunately not keto-friendly. It is best to avoid them while following a keto diet.
Can I Eat Potato Once A Week on Keto?
It is best to avoid potatoes on a keto diet. If you follow a cheat day plan where you have six consecutive keto days and one cheat day, you can consume potatoes then. If you have a small portion and exercise strict keto rules the rest of the week, you may be able to keep your body in ketosis even on cheat day.
Is Potato Starch Keto-Friendly?
Potato starch is processed food from potatoes. It is used for thickening sauces, soups, stews, or acting as a binder in different recipes. It is very high in carbs. It has no fat and no protein either. It is not suitable for a keto diet.
Best Keto Potatoes Recipes
Keto Potato Salad
Don’t let the name of this recipe fool you. It’s as tasty and satisfying as a good old-fashioned potato salad but there isn’t a starchy potato to be found. Keto-friendly and delicious, this gluten-free recipe calls for cauliflower and a few other tasty ingredients. Finally, enjoy your “potato” salad without messing up your keto lifestyle.
- Net Carbs: 1 g
- Total Carbs: 2 g
- Calories: 157
- Fat: 15 g
- Protein: 3 g
Keto Mashed Potatoes
Almost exactly the same as regular mashed potatoes, these keto-friendly mashed “potatoes” have only 3g of net carbs per serving. Creamy, buttery, and savory, no one will ever guess they’re really made with cauliflower – not even the kids!
- Net Carbs: 3.4 g
- Total Carbs: 6 g
- Calories: 91.7
- Fat: 6.5 g
- Protein: 3.1 g
Easy Baked Potatoes
Similar in shape and taste, these low-carb alternatives to baked potatoes are always a hit. Top with your favorite keto-friendly garnishes for a quick and simple weeknight side.
- Net Carbs: 5 g
- Total Carbs: 9 g
- Calories: 120
- Fat: 9 g
- Protein: 2 g
Keto Breakfast Potatoes
Filled with turnips, bacon, and green onions, these are a satisfying addition to your low-carb breakfast dish.
- Net Carbs: 5 g
- Total Carbs: 6 g
- Calories: 123
- Fat: 10 g
- Protein: 3 g
Keto Scalloped Potatoes
Made with turnips instead, this scalloped “potatoes” recipe is so yummy, no one will ever know the difference. Dress up your holiday table with this mouthwatering side. We bet the whole family will beg you for the recipe.
- Net Carbs: 10 g
- Total Carbs: 13 g
- Calories: 283
- Fat: 6 g
- Protein: 8 g
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Keto Mashed Potatoes Recipe
- 3 pounds rutabagas peeled
- 1/4 cup unsalted butter melted
- 1/3 cup heavy cream
- salt and pepper to taste
- Chop rutabaga into bite-sized bits.
- Add to a pot of salted water and bring to a boil. Cook until tender enough to stick a fork in them easily.
- Drain the water and mash the tender rutabaga with a fork or hand mixer until smooth.
- Add melted butter and mix. Add heavy cream gradually and blend until smooth, creamy, and thick. Serve warm!
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