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Keto and Potatoes: A Bad Combination?

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Potatoes are one of the most popular and versatile foods in the world. They can be boiled, baked, mashed, fried, or turned into chips, fries, or salads. They are also a good source of potassium, vitamin C, and fiber. However, if you follow a ketogenic or keto diet, you may wonder if potatoes are keto-friendly.

The keto diet is a low-carb, high-fat, and moderate-protein diet that aims to put the body into ketosis, which burns fat instead of glucose for energy. Potatoes, being high in carbs, may not fit into this diet plan. In this article, we will explain why potatoes are not keto-friendly and what you can eat instead to satisfy your potato cravings.

Why Potatoes Are Not Keto-Friendly

Potatoes are a common staple in many diets due to their versatility and delicious taste. However, they are also high in carbohydrates, which makes them food that should be avoided on the keto diet. The number of carbs in potatoes can vary depending on the type and size. For example, a medium-sized potato contains approximately 37 grams of carbs with about 4 grams of fiber, resulting in a net carb count of 33 grams. This is already a significant portion of the daily net carb limit on keto, which is usually around 20-50 grams.

Eating potatoes can also lead to a spike in blood sugar and insulin levels, interfering with ketosis. When we consume carbs, our body breaks them down into glucose, which is used as the primary source of energy. In a state of ketosis, however, the body relies on ketones instead of glucose for fuel. Consuming high-carb foods like potatoes can cause the body to shift back into using glucose as fuel, disrupting the ketosis process.

In addition to interfering with ketosis, eating potatoes on a keto diet can have other drawbacks. Due to their high carb content, they can contribute to weight gain and hinder weight loss efforts. They can also cause inflammation and may lead to nutrient deficiencies if they replace other nutrient-dense foods in the diet.

Keto Potato Substitutes

Fortunately, several low-carb alternatives to potatoes can mimic their texture and flavor while still being keto-friendly. Some popular keto potato substitutes include:

  1. Cauliflower: Cauliflower is incredibly versatile and can be used to make various potato-like dishes. It can be mashed, roasted, or even turned into rice or couscous. Cauliflower has a mild flavor and absorbs seasonings well, making it a great choice for keto dieters.
  2. Turnips or Rutabagas: These root vegetables have a slightly sweet and earthy flavor reminiscent of potatoes. They can be boiled, mashed, or roasted and make an excellent substitute in recipes like mashed potatoes or potato salads.
  3. Radishes or Daikon: Radishes and daikon are low in carbs and can be cooked or eaten raw. When roasted or sautéed, they develop a milder taste and can be used as a potato substitute in stews, soups, or roasted vegetable dishes.
  4. Jicama or Celery Root: Jicama and celery roots have a crisp and refreshing texture, making them ideal for salads or slaws. They can also be cooked and used as a substitute for french fries or hash browns.
  5. Zucchini or Yellow Squash: These summer squash varieties can be spiralized or sliced into thin rounds to create a pasta-like texture. They can be used instead of potatoes in dishes like zucchini fries or gratin.

Preparing these keto potato substitutes is relatively simple. They can be boiled, roasted, sautéed, or even blended into soups and sauces. Additionally, there are plenty of keto-friendly recipes available online that utilize these alternatives, allowing you to enjoy your favorite potato-based dishes without breaking your diet.


While potatoes are not keto-friendly due to their high-carb content, there are plenty of low-carb alternatives that can satisfy your cravings. By substituting potatoes with options like cauliflower, turnips, radishes, jicama, or zucchini, you can still enjoy delicious and satisfying meals while staying within your keto goals.

Avoiding potatoes on a keto diet can improve blood sugar control, weight loss, and overall health. So why not give these keto potato substitutes a try and share your feedback?

Frequently Asked Questions

Are potatoes keto-friendly?

No, potatoes are not keto-friendly. They are high in carbohydrates, which can kick you out of ketosis

How many carbs are in a small or medium potato?

A small potato has about 26 carbs, while a medium baked potato has about 29 carbs

Can you eat potatoes on a keto diet?

It is generally recommended to avoid potatoes on a keto diet due to their high carb content. However, there is a newer type of potato called Carisma that has a lower glycemic index and is lower in carbs, making it the most keto-friendly potato option

What are some low-carb substitutes for potatoes?

Cauliflower is a popular low-carb substitute for potatoes, but there are also other options like radishes, celery root, and carrots

What are some keto-friendly vegetables?

Keto-friendly vegetables include leafy greens, cruciferous vegetables like broccoli and cauliflower, and low-carb options like zucchini and spinach

Can I eat sweet potatoes on keto?

Sweet potatoes contain higher levels of carbohydrates compared to regular potatoes, making them less keto-friendly. However, if consumed in moderation and as part of your daily carb intake, they can still be enjoyed occasionally.

Can I eat potato starch on keto?

Potato starch is derived from potatoes and is high in carbohydrates. It is not recommended for the keto diet as it can hinder reaching and maintaining ketosis.

How many carbs are in french fries or chips?

French fries and chips are typically made from potatoes and are high in carbs due to the deep-frying process. On average, a medium-sized serving of french fries or chips can contain around 63 grams of carbs, making them unsuitable for a keto diet.

Are there any benefits of eating potatoes on keto?

While potatoes are not considered keto-friendly, they do offer some nutritional benefits. They are a good source of potassium and vitamin C, and they also provide dietary fiber. However, these nutrients can be obtained from other low-carb, keto-friendly sources without the drawbacks of consuming high-carb potatoes.


  1. Keto Diet: A Complete Guide for Beginners
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  6. Carbohydrate Choice Lists – Centers for Disease Control and Prevention.