Are Sweet Potatoes Keto and Carbs in Sweet Potatoes
on Feb 03, 2023, Updated Nov 21, 2023
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Are Sweet Potatoes Keto? We all know that sweet potatoes are nutritious food as they’re high in fiber and antioxidants, but can you eat them when you are on a keto diet? In this post, you’ll learn everything about the carb content of sweet potatoes, and how to substitute them for a keto-friendly recipe.
Sweet potatoes have even higher carbs than regular potatoes. 100 grams of raw sweet potatoes have 27 grams of net carbs.
Although some types of sweet potatoes have fewer carbs than others, they’re all too much for a keto diet, which is high-fat, moderate protein, and low-carb diet.
Are Sweet Potatoes Keto?
According to USDA, there are over 30 grams of total carbs or 27 grams of net carbs in 100 grams of raw sweet potatoes, making them difficult to fit into a keto diet. A single serving might be enough to kick you out of ketosis.
How Many Net Carbs In Sweet Potatoes?
| Total Carbs | Fiber | Net Carbs | |
| Sweet potato, raw (100g) | 30g | 3g | 27g |
Sweet Potatoes Nutrition
How Many Carbs In A Sweet Potato?
Wondering how many carbs are in one sweet potato? For a large sweet potato, there are 36 grams of carbohydrates, with 7.6 grams of sugar and 5.4 grams of fiber.
Fats
Sweet potatoes are almost fat-free, with about 0.2 grams. So it’s almost negligible.
Protein
One large sweet potato has about 2.9 grams of protein.
Calories
The caloric content of sweet potatoes depends on their size. One large sweet potato (about 180 grams) has 155 calories and 90% of which come from carbs.
Are Sweet Potato Fries Keto-Friendly?
No, sweet potato fries are not keto-friendly either. There are about 20-25 in 85 grams of sweet potato fries.
Can I Eat Sweet Potato Chips On A Keto Diet?
No, you cannot eat sweet potato chips on a keto diet. There are about 16 grams of carbs in one ounce of sweet potato chips.
How Many Carbs In A Baked Sweet Potato?
Without added fat, a medium-sized baked sweet potato has 142 calories, 32.7 grams of which are carbs.
Keto Sweet Potato Substitutes
There are a few substitutes you can use when following a keto diet. The carbs below are based on a serving size of 100 grams.
- Pumpkin: 4.2 g net carb
- Turnips: 4.6 g net carb
- Jicama: 4 g net carb
- Acorn Squash: 6.2 g net carb
- Rutabaga: 6.3 g net carb
- Kabocha Squash: 7 g net carb
- Butternut Squash: 7.3 g net carb
- Carrots: 7 g net carb
Other Healthy Foods You Cannot Eat on the Keto Diet
- Apples: though apples are healthy and natural food, they have a lot of carbs due to the high sugar content. A medium apple has 20 grams of net 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.
- Yogurt is surprisingly high in carbs, especially when sweetened or combined with fruits. For a keto-friendly way to enjoy this dairy product, stick to Greek yogurt, which has less than 5 grams of carbs per 3.5oz
- 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.
How to Substitute Sweet Potatoes for A Keto Diet
Ingredients
- 1 cup pumpkin
- other keto replacement for sweet potatoes
Instructions
- Use pumpkin or other keto-friendly vegetables to replace sweet potatoes according to the recipe.
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
What a wonderful idea for a sweet potato substitute! Kudos to pumpkin!