Are Potatoes Keto? Potatoes On A Keto Diet: Tips, Recipes And Substitutes

If you’re new to the keto diet, you probably have questions about what you can and can’t eat. But what about potatoes? Are potatoes keto? 


It’s true that potatoes are high in carbs – there’s no way of getting away from that. But is there a way you can fit them on your keto shopping list

Your beloved comfort food – mashed on Thanksgiving, baked with cheddar cheese, or turned into French fries for a quick snack… Do you have to give them up forever?

Unfortunately, you might have to. The truth is that potatoes are not keto-friendly. At all.

Read on as we give you the truth behind this starchy vegetable’s compatibility with low-carb diets.

Essential Nutritional Information on Potatoes

KetoConnect verdict: We give potatoes a keto-friendly rating of (out of 5)

Potatoes are starchy vegetables that can spike blood glucose levels. Why does this happen? The answer lies in their high carb content.

A medium potato contains plenty of starch which gets converted into sugars during digestion, affecting our blood sugar levels dramatically.

In fact, did you know a single spud has a glycemic index nearly three times that of white bread? That’s enough to make any health-conscious person reconsider reaching for those french fries.

This isn’t to say potatoes don’t offer nutritional benefits – they do. They’re packed with vitamins and minerals like vitamin C and potassium. They also contain resistant starch when potatoes are cooked and then cooled, which is good for gut health. 

How? Well, resistant starch acts as a prebiotic, nourishing gut bacteria. This leads to the production of butyrate, a short-chain fatty acid that serves as fuel for gut cells and helps maintain the integrity of the gut wall. 

This resistant starch process also reduces the pH level in the colon, potentially lowering the risk of developing cancer cells and other digestive disorders. Resistant starch can also improve insulin sensitivity and lower blood sugar levels.

But when following a keto diet or watching your blood sugar, these positives might be overshadowed by their total carbs and net carbs, and the spike in insulin they cause. So unfortunately, the answer to the question “are potatoes keto” is still no!

How Many Carbs in One Medium-Sized Potato?

carbs in potato

A medium-sized potato, typically around 150 grams, contains approximately 25 grams net carbs. While potatoes are delicious and versatile, they are relatively high in carbs. 

If you’re following a low-carb or keto diet and you want to increase the level of ketone bodies it’s a good idea to enjoy them with extreme caution. That means savoring the flavors without exceeding your daily carb limit.

How Much Fat Is in One Medium-Sized Potato?

In that same medium-sized potato, you’ll find a minuscule amount of fatty acids, about 0.2 grams. Potatoes are predominantly a carbohydrate-rich food, and their fat content is quite low. 

How Much Protein in One Medium Sized Potato?

A medium-sized potato provides about 2 grams of protein. While potatoes aren’t a primary source of protein, they do contribute a small amount to your daily intake. 

How Much Potato Can You Eat on a Keto Diet?

On a ketogenic diet, potatoes are best avoided. They are relatively high in carbs, so even a smallish portion can mean you go over your daily carb limit. 

Chooser lower-carb alternatives like cauliflower or green beans if you’re looking for potato substitutes. Staying away from potatoes will help you maintain ketosis and reach your dietary goals more effectively.

The Perfect Substitutes for Potatoes and How to Cook Them

Keto diets often lead us to seek potato substitutes. We crave the comfort of mashed potatoes, but they’re too high in carbs.

Fear not. There are low-carb alternatives that mimic potato starchy food.


cauliflower substitute for potato

Cauliflower is keto friendly and a fantastic low-carb alternative. It’s so versatile you can use it to replace regular potatoes in many dishes.

Discover a keto twist on a classic favorite with our Cauliflower Mashed Potatoes! Creamy, comforting, and low-carb, it’s a must-try for any keto enthusiast.

Mash up some cauliflower as a substitute of keto mashed potatoes – just add in cream and cheddar cheese to give it an extra delicious kick.

Celery root

celery root substitute for potato

Another excellent choice is celery root. It has fewer carbs than sweet potatoes yet offers a similar taste profile when cooked correctly.

Green beans

green bean casserole keto being served
Green Bean Casserole

If you fancy green beans, they also make great French fries or scalloped “potatoes” in your keto diet food list.

Here is a keto-friendly take on the traditional green bean casserole in this mouthwatering low-carb recipe.


keto zuppa toscana
Keto Zuppa Toscana

Turnips offer an earthy flavor that works amazingly well in this keto zuppa toscana recipe.


chicken florentine overhead
Chicken Florentine

Finally, elevate your keto dinner game with our Chicken Florentine recipe! Creamy, tender chicken meets spinach and a delectable sauce for a restaurant-quality meal at home.

Remember though: while these veggies have lower carb counts than regular potatoes, always monitor your daily intake as part of your overall eating plan. You don’t want to eat too many higher-carb foods on this diet if weight loss is your goal.

So explore these options next time you feel the need for something potato-like in texture and taste during dinner.

Other Hints and Tips

Consider these simple buddies: Embrace spaghetti squash as a pasta substitute by scraping out its noodle-like strands. 

Radishes, when roasted or sautéed, mimic the texture of boiled potatoes. Experiment with butternut squash, eggplant or avocados for various dishes. 

And cabbage leaves can be a keto-friendly wrap, keeping your meals exciting and carb-conscious. Enjoy the variety!

FAQs in Relation to Are Potatoes Keto

Can you eat potatoes in a keto diet?

Potatoes, packed with carbs, don’t mesh well with the low-carb principles of a ketogenic diet. So, they’re usually off-limits.

Which potato is keto friendly?

No variety of potato is truly keto-friendly due to their high carb content. But if you must indulge, pick smaller portions or opt for lower-carb alternatives like turnips or cauliflower.

What type of potato has the lowest carbs?

The Carisma variety holds fewer carbs than most other types. However, its total carbs are too high to be considered keto-friendly.

Is rice OK on a ketogenic diet?

Rice isn’t great for a strict ketogenic meal plan because it’s loaded with carbs which can disrupt the ketosis process. Instead use cauliflower rice as an alternative.

Are Potatoes Keto? Conclusion

potatoes conclusion

Potatoes pack a high carb punch that doesn’t fit well with the ketogenic diet.

But don’t despair! You’ve learned there’s an array of alternatives to keto potatoes waiting to be discovered. From mashed cauliflower to crispy turnip fries, your plate will never feel empty.

You now know how eating plan changes can affect blood sugar levels and the role carbohydrates play in this shift. Your understanding has deepened on why some foods help burn fat while others might stall weight loss efforts.

Though the path may seem difficult, remember that you have support. The path towards better health is paved with delicious alternatives ready for exploration!

Written by


Matt Gaedke

Matt is a former college basketball player turned computer engineer who discovered his passion for health and nutrition after cutting sugar from his diet in 2016. That year he founded KetoConnect with Megha in order to share their ketogenic lifestyle through recipes, videos, and educational content. Matt is always seeking to grow and try new things, a passion he shares with his wife and two amazing sons.

Expert Fact Checker

Marina Reluskoska

Marina Reluskoska

Marina is a licensed nutritionist with a keen specialization in food laws and dedication to shaping healthier lives. Beyond her professional journey, she finds joy in crafting culinary creations, embracing an active lifestyle, and cherishing quality moments with friends. In both food and life, she believes that balance is the key to nurturing well-being.

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