How many carbs are in a potato?
A potato (1 medium) has 32.3 g of total carbs and 2.8 g of fiber, which is 29.5 g of net carbs. Per 100 g: 19.4 g carbs, 17.7 g net carbs.
Carbs & keto check
Is potatoes keto? Carbs in a potato
Not keto
Not really. A potato has 29.5 g net carbs per serving (1 medium); 17.7 g per 100 g. That's 148% of a strict 20 g daily keto limit in a single serving.
Net carbs · 1 medium29.5 g
Net carbs · 100 g17.7 g
Total carbs32.3 g
Fiber2.8 g
Calories174
Protein2.8 g
113 g of potatoes = a whole 20 g net carb day
Nutrition
Carbs in a potato by serving
Net carbs = total carbs − fiber. Values from the Keto.app food database.
| Serving | Net carbs | Carbs | Fiber | kcal | Protein | Fat |
|---|---|---|---|---|---|---|
| 100 g | 17.7 g | 19.4 g | 1.7 g | 104 | 1.7 g | 2.4 g |
| 1 medium (167 g) | 29.5 g | 32.3 g | 2.8 g | 174 | 2.8 g | 4 g |
| 1 oz (28.4 g) | 5 g | 5.5 g | 0.5 g | 29 | 0.5 g | 0.7 g |
| 1 small (125 g) | 22.1 g | 24.2 g | 2.1 g | 130 | 2.1 g | 3 g |
| 1 cup (161 g) | 28.4 g | 31.2 g | 2.7 g | 167 | 2.7 g | 3.9 g |
| 1 large (300 g) | 53 g | 58.1 g | 5.1 g | 312 | 5 g | 7.2 g |
| 1 serving (167g) | 29.5 g | 32.3 g | 2.8 g | 174 | 2.8 g | 4 g |
From Keto.app data
What keto dieters actually log
Potato has been added to Keto.app food diaries 3,690 times over about 10 years.
Most-logged results for “potatoes”
- Sweet Potato18,422
- Potato3,690
- Roasted Potato8,699
- Mashed Potato6,871
- Potato French Fries17,154
Times logged by Keto.app users, over about 10 years.
Keto swap
Cauliflower Rice
1.4 g net carbs per 100 g vs 17.7 g in potatoes. Keto.app users have logged cauliflower rice 138,774 times, 37.6× more often than potatoes.
FAQ
Potatoes on keto
Is potatoes keto friendly?
Not really. A potato has 29.5 g net carbs per serving (1 medium); 17.7 g per 100 g. That's 148% of a strict 20 g daily keto limit in a single serving.
How much potatoes can I eat on keto?
On a strict 20 g net carb day, 113 g of potatoes 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 potatoes on keto?
Cauliflower Rice is a popular low-carb swap with 1.4 g net carbs per 100 g.
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