Are Potatoes Keto-Friendly?

Are Potatoes Keto-Friendly?

Did you know? In 2018, the per capita consumption of potato in America was 31.1 pounds. 

There’s no doubt that Americans really do love potatoes. In fact, this starchy crop is apparently one of the most consumed vegetables in the U.S. 

Potatoes incredibly pack a nutritional punch. And what we love most about them is their versatility. You’ll never get short of ways to enjoy them. From french fries, tater tots, hash browns, baked scallops, to mashed potatoes, there’s no way you’ll get bored of these delicious starch. 

But if you’re on a keto diet (or thinking about starting it), then you’re probably wondering if potatoes are keto-friendly. 

Allow us to give you an answer.

Are Potatoes Keto-Friendly?

A ketogenic (or Keto) diet means eating low-carb, high-fat foods.

Keto dieters are encouraged to consume 20 g of carbs daily to ensure the body performs ketosis.

Ketosis is a process in which stored fats are used as the primary energy source, not glucose. 

So, are potatoes keto-friendly?

Not one bit.

potato

Potatoes, like any other starchy food such as beets and yams, have high carb content. Consuming one serving of potatoes could eat up your entire carb limit for the day. 

What’s more, potatoes have a high glycemic index. Glycemic index is a value assigned to foods based on how fast or slow they can increase the blood glucose levels. As per potatoes, a serving of boiled potato has a glycemic level of 78, much higher than a slice of bread which comes at 75. 

That means when you eat potato, you’re more likely to escalate your blood sugar levels than when you eat bread.

Let’s not forget about the nutritional makeup of potatoes.

Potatoes have 17 g of carbs per 100 g. That means a large-sized potato would have about 30 to 35 g of carbs. It also contains about 4 g of protein and very little fat. 

Again, to be successful in keto, one must consume roughly 20 g of carbs to enter ketosis. Eating one large serving of potato could take up your entire carb allotment for the day. 

But if you must eat potato, you can eat a half-cup serving just to satisfy your cravings. Because we all know it’s hard to resist hot, crispy french fries, right?

Potato Alternatives

Baked Potato with chives, cheese, and sour cream

Health-wise, potatoes have a lot to offer. They strengthen bones, stabilize blood pressure, and fight inflammation. But if you’re on keto diet, you might want to avoid this starchy, high-carb food. 

Here are some potato alternatives that are essentially low in carbs:


Cauliflower makes for a perfect mashed potato substitute. It can help fight the growth of cancer cells, fight inflammation, and is a strong antioxidant. Enter your text here...

Cauliflower

Aerial view of cut daikon radish on wooden cutboard


Daikon radish can also be used as an alternative to scalloped potatoes. It is rich in vitamins A, C, E, and B6. It also contains a good dose of essential minerals, including calcium, iron, magnesium, and potassium

Rutabaga, on the other hand, can make a great alternative to hash browns. They contain 5 g of carbs per 100g.

Healthy Raw Organic Brown Rutabaga Root Vegetables

​The Bottom Line

Potatoes may not be keto-friendly, but hey, you’ve got plenty of alternatives. Potatoes are extremely high in carbs, and should be avoided if you want to be successful in your keto diet. 

If you need to eat potatoes, make sure to cut down your portion and consume no more than half a cup. Or better yet, opt for the low-carb alternatives. Not only are they healthy, but they’re also keto-friendly.

About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.