Is Potato keto?
Not keto-friendly 32.9 g net carbs per one medium baked potato (173 g) — 165% of a 20 g keto day.
Short answer: Not in normal portions. One medium baked potato (173 g): 32.9 g net carbs — 165% of a strict 20 g keto day — with 0.2 g fat and 4.3 g protein.
A medium baked potato contains well over a full strict-keto day of carbohydrate. It is the single most common food keto replaces.
How potato fits a keto carb budget
One serving is 32.9 g net carbs — 165% of a 20 g day. Even half a serving uses 82% of the budget.
Worked example. 173 g of potato = 36.7 g total carbs − 3.8 g fibre = 32.9 g net carbs, 0.2 g fat, 4.3 g protein and 161 kcal.
If you still want some, plan it: a strict day is 20 g, and how net carbs are counted explains why the fibre here does not rescue it.
Nutrition facts
| Nutrient | Per 100 g | Per one medium baked potato (173 g) |
|---|---|---|
| Calories | 93 kcal | 161 kcal |
| Fat | 0.1 g | 0.2 g |
| Protein | 2.5 g | 4.3 g |
| Total carbohydrate | 21.2 g | 36.7 g |
| Fibre | 2.2 g | 3.8 g |
| Net carbs | 19 g | 32.9 g |
Where the energy comes from:
How to eat potato on keto
- Celeriac and radishes roast into a passable "potato" side.
Lower-carb swaps
| Swap | Net carbs / serving | Saves |
|---|---|---|
| Cauliflower (one cup chopped) | 3.2 g | 29.7 g |
Compared with other vegetables
Potato ranks #25 of 26 vegetables in our database by net carbs per 100 g (lowest first). Most non-starchy vegetables fit easily; roots and tubers are where carbs climb.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Kale | 0.3 g | 0.1 g |
| Lettuce (romaine) | 1.2 g | 1.1 g |
| Spinach | 1.4 g | 0.8 g |
| Celery | 1.4 g | 1.1 g |
| Pickles (dill) | 1.4 g | 0.9 g |
| Asparagus | 1.8 g | 1.7 g |
See all vegetables ranked by net carbs →
Frequently asked questions
How many net carbs are in potato?
Potato has about 19 g of net carbs per 100 g (21.2 g total carbohydrate minus 2.2 g fibre), and about 32.9 g per one medium baked potato (173 g).
Can you eat potato on keto?
Not in normal portions. One one medium baked potato contains 32.9 g net carbs, 165% of a strict daily limit.
Values are per 100 g of the raw or stated food, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.