How many carbs are in a baked potato?
A baked potato (1 medium) has 36.5 g of total carbs and 3.7 g of fiber, which is 32.8 g of net carbs. Per 100 g: 20.5 g carbs, 18.4 g net carbs.
Carbs & keto check
Is baked potato keto? Carbs in a baked potato
Not keto
Not really. A baked potato has 32.8 g net carbs per serving (1 medium); 18.4 g per 100 g. That's 164% of a strict 20 g daily keto limit in a single serving.
Net carbs · 1 medium32.8 g
Net carbs · 100 g18.4 g
Total carbs36.5 g
Fiber3.7 g
Calories194
Protein4.3 g
109 g of baked potato = a whole 20 g net carb day
Nutrition
Carbs in a baked potato by serving
Net carbs = total carbs − fiber. Values from the Keto.app food database.
| Serving | Net carbs | Carbs | Fiber | kcal | Protein | Fat |
|---|---|---|---|---|---|---|
| 1 medium (178 g) | 32.8 g | 36.5 g | 3.7 g | 194 | 4.3 g | 3.9 g |
| 100 g | 18.4 g | 20.5 g | 2.1 g | 109 | 2.4 g | 2.2 g |
| 1 large (304 g) | 56 g | 62.4 g | 6.4 g | 331 | 7.4 g | 6.7 g |
| 1 small (143 g) | 26.4 g | 29.4 g | 3 g | 156 | 3.5 g | 3.1 g |
| 1 oz, raw, yields (24 g) | 4.4 g | 4.9 g | 0.5 g | 26 | 0.6 g | 0.5 g |
From Keto.app data
What keto dieters actually log
Baked Potato (Peel Eaten) has been added to Keto.app food diaries 4,849 times over about 10 years.
Most-logged results for “baked potato”
- Baked Potato (Peel Eaten)4,849
- Publix Baking Potatoes497
- Baked Potato (Peel Not Eaten)3,508
- Baked Potato Skins310
- Texas Roadhouse Baked Potato121
Times logged by Keto.app users, over about 10 years.
Keto swap
Cauliflower Rice
1.4 g net carbs per 100 g vs 18.4 g in baked potato. Keto.app users have logged cauliflower rice 138,774 times, 28.6× more often than baked potato.
FAQ
Baked potato on keto
Is baked potato keto friendly?
Not really. A baked potato has 32.8 g net carbs per serving (1 medium); 18.4 g per 100 g. That's 164% of a strict 20 g daily keto limit in a single serving.
How much baked potato can I eat on keto?
On a strict 20 g net carb day, 109 g of baked potato would use your entire carb budget. Most people on keto keep it to a few bites, or skip it.
What can I eat instead of baked potato on keto?
Cauliflower Rice is a popular low-carb swap with 1.4 g net carbs per 100 g.
Your plan, in your pocket
Track it all in Keto.app
Log meals in seconds, see how each food fits your net carbs, and follow your plan day by day.