Are potatoes keto?
Potatoes
Very starchy. One medium baked potato has more than 30 g net carbs — more than a full day on strict keto.
Nutrition per serving
1 medium baked potato · 173 g- Net carbs
- 33g
- Calories
- 164kcal
- Protein
- 4.5g
- Fat
- 0.2g
- Total carbs
- 37 g
- Fiber
- 4 g
About 26.2 g of potatoes adds up to 5 g net carbs — about 15% of a typical serving.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 164 kcal | 95 kcal |
| Total carbohydrate | 37 g | 21 g |
| Dietary fiber | 4 g | 2.3 g |
| Net carbs | 33 g | 19 g |
| Sugars | 1.9 g | 1.1 g |
| Protein | 4.5 g | 2.6 g |
| Fat | 0.2 g | 0.1 g |
Portion calculator
Open carb counter →- Net carbs
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0% of your 20 g daily net-carb limit. Personalize
If you do eat potatoes
-
Mashed cauliflower with butter and cream cheese is the classic swap. - Roasted radishes stand in for roasted baby potatoes.
- Turnip or jicama fries replace French fries.
Better keto swaps for potatoes
Keto substitutes for potatoes 7 alternatives with carb comparisons and recipes Read guide Low-carb recipes that replace potatoes
Frequently asked questions
Are potatoes keto?
No — potatoes are not keto-friendly. Very starchy. One medium baked potato has more than 30 g net carbs — more than a full day on strict keto.
How many net carbs are in potatoes?
1 medium baked potato (173 g) of potatoes has about 33 g net carbs (37 g total carbs minus 4 g fiber). Per 100 g, that's 19 g net carbs.
How much potatoes can I eat on keto?
About 26.2 g of potatoes adds up to 5 g net carbs — about 15% of a typical serving. On a typical 20 g daily limit, one serving uses about 166% of your carbs.
What is a good keto substitute for potatoes?
Try cauliflower, radishes, turnips, celery root, jicama. See our full guide: keto substitutes for potatoes.
