Keto Friendly Wiki

Are potatoes keto friendly?

Potatoes
potatoes
Keto ratingFull star Empty star Empty star Empty star Empty star
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Serving size
5.3 oz (148g)
Calories
164
% Daily Value*
Total Carbohydrate
37g
29%
Dietary Fiber
5g
15%
Total sugars
2g
2%
Cholesterol
0mg
0%
Total Fat
0g
0%
Sodium
13mg
1%
Protein
4g
8%
Calcium
26mg
2%
Iron
2mg
9%
Potassium
897mg
19%
Vitamin C
42mg
47%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

No, potatoes aren't keto-friendly.

Potatoes have 37 grams of total carbohydrates, with approximately 5 grams coming from fiber and 2 grams from sugar. This results in potatoes having 33 grams of net carbs. This makes potatoes a terrible choice if you're following a keto diet.

potatoes marcronutrient breakdown
Marcronutrient breakdown of potatoes

Alternatives

Consider the following keto-friendly options:

Avocados

Avocados are a much more keto option. They have 17 grams of total carbohydrates. Approximately 13 grams comes from fiber and 1 gram is sugar. The resulting net carbs is 4 grams, 29 grams lower than potatoes.

Spinach

Spinach is a keto-friendly alternative. It contains 3 grams of carbs, with about 0 grams from sugar and 2 grams coming from fiber. This results in spinach having 1 gram of net carbs, 31 grams fewer than potatoes.

See also