Carbs in Potatoes- Why Is It Not A Good Choice On Keto?

Carbs in Potatoes- Why Is It Not A Good Choice On Keto?

Potatoes are the staple edible in many parts of the world and an integral part of much of the world’s supply. Potatoes come under the world\’s -largest food crops after rice, wheat, and maize. In this article you\’ll find about potatoes, their nutritional information, carbs in potatoes, can we have potatoes on a keto diet or not, alternatives of potatoes on low carb keto diets.

About Potatoes

Carbs in Potatoes

A potato is a vegetable; Solanum tuberosum is the scientific name for the potato. A small plant with large leaves, it contains a lot of carbohydrates and starch. The part of the potato grows underground which people eat. This plant is from the nightshade family and related to tobacco and tomatoes.

Potatoes are native to South America and were brought to Europe in the 16th century and are now grown in countless varieties worldwide.

They’re generally eaten fried, boiled, or baked and frequently served as a side dish or snack.

Common potato-based foods and food products include potato chips, and potato flour, french fries. Aloo gobhi,  Aloo Matar,dum aloo, aloo Shimla mirch are some of the potato dishes popular in Every Indian household cooking.

Nutritional Information-

Raw potato is 17% carbohydrates (88% is starch), 79% water, 2% protein, and contains negligible fat.

100g of boiled potatoes cooked with the skin but without salt contains –

  • Calories: 87
  • Water: 77%
  • Protein: 1.9 grams
  • Carbs: 20.1 grams
  • Sugar: 0.9 grams
  • Fiber: 1.8 grams
  • Fat: 0.1 grams

Potatoes are also a good source of several vitamins and minerals, including and vitamins C and B6potassium, folate.



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Carbs In Potatoes

Carbs in Potatoes

Potatoes are high in carbohydrates. Potatoes are considered to be a starchy and healthy carb vegetable. They’re high in fiber (when including the skin) and low in calories. So, Potatoes mainly consist of carbs, primarily in the form of starch. The carb content ranges from 60-90% of dry weight.

Potatoes are high GI foods, making them unsuitable for people with diabetes. The Glycemic index measures how foods affect your rise in blood sugar after a meal. So if a person is having diabetes should count the carb intake. Potatoes may cause an increase in blood sugar levels or insulin spike. A potato’s glycemic index changes depending on how you prepare it. Some examples include:

  • Baked potato: 111
  • Boiled potato: 82
  • Instant mashed potatoes: 87
  • French fries: 73

All of these numbers are in or above the high category. The GI is high in these foods. The high GI food spikes your blood sugar levels and won’t be beneficial for you. You should eat the right portions and don’t overconsume.

Can You Have Potatoes On A Keto Diet?

In a nutshell, you should not consume potatoes on a keto diet. Potatoes are high carb foods.

Keto is a low-carb high-fat diet in which carb intake is typically limited to 20-50g per day, so one medium potato will get you dangerously close to this daily carb allotment.

The problem with eating potatoes on keto is that one medium potato will not provide enough fiber, vitamins, and minerals while putting you over your carb limit. That’s why it is recommended to eat low-carb vegetables like cauliflower, cabbage. broccoli, asparagus instead – these won’t put you over your carb limit even at larger serving sizes while providing plenty of micronutrients.

Potato Substitutes on Keto

Potatoes are a staple edible across the globe, so many options were developed to include potatoes as a side and main dish. If you’re missing your favorite potato chips since starting a keto diet, there are low-carb substitutes you can add to your keto meal plan


Carbs In Cauliflower

Cauliflower is a low-carb keto vegetable providing the only 3 of net carbs in a cup of raw produce It’s neutral taste and versatility of cooking make it an ideal substitute for many ingredients, potatoes included. 

2. Kohlrabi
kohlrabi, vegetables, brassica oleracea var

A100g serving contains only 2g net carbs, you can definitely use kohlrabi in place of potatoes on keto. Also called German turnip, kohlrabi is actually a variety of wild cabbage. You can eat kohlrabi stem as roasted, raw, pan-fried, or boiled. The taste is same as that of broccoli.

3. Daikon Radish

radishes, radish, vegetables

The texture of boiled daikon radish is similar to that of potatoes; however, the taste will be a bit peppery. daikon radish is a great potato alternative to make soup. This popular Asian staple will copy the shape of potatoes in the soup while offering a taste that’s far from bland.


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Alternatives Dishes Suggestions For Keto and low carb dieters-

You cannot have potatoes on a keto diet. but, Thankfully, there are tons of substitutes that are nutritious and decadent.

Craving mashed potatoes? Have puréed cauliflower instead! The creamy consistency is similar, and cauliflower is only 15 on the GI scale. You can also swap the tots for roasted brussels sprouts with olive oil and fresh garlic.

Still in the mood for finger food? Make baked asparagus wrapped in prosciutto.

If you’re still craving for it, there are ways to lower its GI. Scoop out the filling and make a lighter version of potato skins, stuffed with roasted peppers and low-fat ground turkey. Or, swap your regular russet for a baked yam, sprinkled with cinnamon and nutmeg.


One of the easily available staple edibles across the earth are potatoes. Carbs are the main dietary component of potatoes. They contain other plant compounds, vitamins, and minerals as well. Also, Potatoes are not allowed on a keto diet. You can have potato alternatives like cauliflower and radish to make keto meals.

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