How to Eat Potatoes On Keto

The ketogenic diet has gained immense popularity for its ability to help individuals shed unwanted pounds while enjoying delicious, satisfying meals. Potatoes are a versatile food that many people love, but are they keto-friendly?Lets tlk about How to Eat Potatoes On Keto.

The general answer is no. Potatoes are not keto-friendly usually. Yet, it is possible to incorporate them into a keto lifestyle with some smart choices and creative recipes.

In this article, you will learn about the net carbs in potatoes, how to eat potatoes on keto without jeopardizing your progress, and so on. Let’s get started!

Net Carbs in Different Types of Potatoes


Let me tell you why you should not have potatoes on your ketosis diet. Typically, people on keto diet consume carb within 20 g. If you want to have potatoes on your diet, 100 g of baked potatoes would carry too much. USDA shows a chart of baked potatoes with carbs and calories. Here is the chart:

Baked Potatoes (100g &baked) Carbs (g) Calories
Russet Potatoes 21.3 94
White Potatoes 21.2 92
Sweet Potatoes 20.5 89
Purple Potatoes 17.2 73
Red Potatoes 19.4 86
Yukon Golds 17.4 74


Here you can see that purple potatoes and Yukon golds have the least carb. So, if you really want to have potatoes on keto, you should choose between these two. Also, there is another type of potato, named “Carisma”, it has only 11.3 g of carbs at raw version. You can have it as well.

How to Eat Potatoes on Keto

How to Eat Potatoes on Keto

The best method of consuming potato while on keto by monitoring your carb intake. Monitoring your carb intake is crucial when incorporating potatoes into your diet, especially if you’re following a low-carb or ketogenic (keto) diet plan. Here is how you can do it.

Portion Control

 Begin by determining an appropriate portion size based on your daily carb allowance. A typical keto diet typically allows for 20-50 grams of net carbs per day. Keep in mind that different potato varieties have varying carb content, so adjust your portion accordingly.

Choose Low-Carb Varieties

Opt for low-carb potato with alternatives like cauliflower, turnips, or rutabagas. These options contain fewer carbs than traditional white or sweet potatoes, making it easier to stay within your carb limit.

Calculate Net Carbs

To accurately monitor carb intake, calculate net carbs. Net carbs are the total carbs minus the fiber content, which is not digested and does not impact blood sugar. This calculation provides a more accurate representation of the carbs that affect your keto diet.

Read Labels

When using processed potato products like frozen fries or instant potato flakes, read labels carefully to determine the carb content per serving. Look for products with lower net carb counts.

Track Your Intake

Consider using a food diary, a mobile app, or a nutrition tracker to keep tabs on your daily carb intake. These tools can help you stay organized and accountable, making it easier to manage your potato consumption.

Balance with Other Foods

Remember that potatoes should be just one component of your meal. Pair them with other keto-friendly foods rich in fats and proteins, such as grilled chicken, salmon, or a leafy green salad. This balance will help you meet your nutritional goals while staying within your carb limit.

Monitor Blood Sugar Levels

If you have diabetes or are particularly sensitive to carbs, consider monitoring your blood sugar levels to gauge how different potato choices affect your body. This can provide valuable insights into how potatoes fit into your diet.

Consult a Registered Dietitian

If you’re uncertain about managing your carb intake with potatoes on a keto diet, consider consulting a registered dietitian or nutritionist. They can provide personalized guidance and meal-planning strategies to meet your dietary needs.

Incorporating potatoes into a low-carb or keto diet can be done successfully with careful planning and carb monitoring. By making informed choices and staying mindful of your carb intake, you can enjoy the occasional potato-based dish while still adhering to your dietary goals.


Can I eat potatoes on keto?

Answer: Since potatoes are generally starchy and high in carbs, they are to be avoided on the keto diet. The only exception is the Carisma potato, which has a GI score of 55 compared with a white potato with a GI score of 82.

How can I calculate the net carbs in potatoes?

Answer: To calculate net carbs, subtract the fiber content from the total carbs. Net carbs represent the carbs that impact your blood sugar. Always check the nutrition label or use a reliable nutrition calculator for accurate calculations.

Can I make keto-friendly potato chips or fries?

Answer: While it’s possible to make keto-friendly potato chips or fries using alternatives like jicama or rutabaga, traditional potato chips or fries are high in carbs and should be avoided on a keto diet.

How Can I prepare potatoes to make them keto-friendly?

Answer: To make potatoes more keto-friendly, you can try roasting or baking them with a small amount of olive oil or butter. Avoid frying or preparing them with high-carb toppings like cheese, gravy, or ketchup.



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