Is Sweet potato keto?
Not keto-friendly 19.8 g net carbs per one medium baked sweet potato (114 g) — 99% of a 20 g keto day.
Short answer: Not in normal portions. One medium baked sweet potato (114 g): 19.8 g net carbs — 99% of a strict 20 g keto day — with 0.2 g fat and 2.3 g protein.
Sweet potato has a healthy reputation, but starch is starch: a single baked one is close to an entire strict day of carbs.
How sweet potato fits a keto carb budget
On a 20 g day, one serving uses 99% of your budget, leaving 0.2 g for everything else. Measure portions rather than eyeballing them.
Worked example. 114 g of sweet potato = 23.6 g total carbs − 3.8 g fibre = 19.8 g net carbs, 0.2 g fat, 2.3 g protein and 103 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 sweet potato (114 g) |
|---|---|---|
| Calories | 90 kcal | 103 kcal |
| Fat | 0.2 g | 0.2 g |
| Protein | 2 g | 2.3 g |
| Total carbohydrate | 20.7 g | 23.6 g |
| Fibre | 3.3 g | 3.8 g |
| Net carbs | 17.4 g | 19.8 g |
Where the energy comes from:
How to eat sweet potato on keto
- Roasted pumpkin in small amounts gives similar flavour with fewer carbs.
Lower-carb swaps
| Swap | Net carbs / serving | Saves |
|---|---|---|
| Cauliflower (one cup chopped) | 3.2 g | 16.6 g |
| Zucchini (one medium zucchini) | 4.1 g | 15.7 g |
Compared with other vegetables
Sweet potato ranks #24 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 sweet potato?
Sweet potato has about 17.4 g of net carbs per 100 g (20.7 g total carbohydrate minus 3.3 g fibre), and about 19.8 g per one medium baked sweet potato (114 g).
Can you eat sweet potato on keto?
Not in normal portions. One one medium baked sweet potato contains 19.8 g net carbs, 99% 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.