Carbohydrates in Potatoes: Can You Eat Potatoes on a Ketogenic Diet?
Potatoes happen not to be keto friendly due to their high carb content. One medium size white potato contains 32.3 net carbs, which use to be in excess of your daily net carbohydrate allowance.
However, there are several excellent keto alternatives, but first, let’s examine why potatoes are so horrible for a ketogenic diet. But the question remains, are potato keto friendly or not! Read below.
How Many Carbohydrates Are in Potatoes?
Keeping in mind that there are many distinct types of potatoes, let’s focus on the two primary potato categories: white potatoes and sweet potatoes.
Sweet potatoes have a net carbohydrate content of 34.74 grams per serving.
Surprisingly, sweet potatoes and white potatoes have equal carbohydrate contents.
Is There a Keto-Friendly Low Carb Potato?
You’ll be surprised to learn that there is a low-carb potato variety, but it’s difficult to find.
There is a potato variety called “Carisma” that is mostly farmed in Canada, and while it is fewer in carbs than other potatoes, it is still not very keto friendly.
That indicates that a 213-gram serving of Carisma Potatoes contains 21.3 grams of carbs and 4.26 grams of dietary fibre. By doing the arithmetic, you can discover that one medium Carisma Potato has 17.04 net carbohydrates.
Carisma Potatoes Are Keto Friendly?
No, Carisma Potatoes are not suitable for a keto diet. With 17 grams net carbs in a 213 gramme serving, a single serving of Carisma Potatoes would account for almost 70% of your daily carbohydrate allowance.
Low-Carb Potato Substitutes
But everything is not lost! There are several good keto replacements for potatoes, though I won’t claim that any of them “taste exactly like actual potatoes.” However, because to the Ketogenic Diet’s magic, you can add a lot of butter to any of these and they’ll be really darn wonderful.
Cauliflower has a net carbohydrate content of 1.81 grams per 100 grams.
Cauliflower can be cooked in the same way as potatoes are, by boiling, steaming, or baking it until tender. They can be mashed (creamed), left in chunks, or turned into ‘keto tater-tots’ by mashing them first, then adding eggs and salt, moulding them into the shapes you choose, and baking them like regular tater-tots.
Radish has a net carbohydrate content of 2.51 grams per 100 grams.
There are many different types of radishes, but virtually all of them are keto friendly. Red Radishes and Daikon (the long white radishes) are the two most frequent types of radish found in the United States, and their carbohydrate profiles are fairly similar.
Other Ketogenic Potato Substitutes
Other vegetables that are commonly marketed as keto friendly are listed below, however as you’ll see in the notes, they’re just as low carb. However, if the better solutions above do not match your demands, you should consider them as second-tier options.
- Rutabaga has a net carbohydrate content of 5 grams per 100 grams.
- Kohlrabi has a net carbohydrate content of 5 grams per 100 grams.
The Bottom Line on Keto-Friendly Potatoes
The truth is that there are no ideal low carb potato substitutes. You can replace one of the low carb options listed above, and they’ll taste delicious with a lot of butter and/or bacon, but they won’t be exactly like actual potatoes.