Are Potatoes Keto? What About Sweet Potatoes?

When you first start the ketogenic diet, it’s advised that you cut out all high-carb foods, including starchy vegetables. Vegetables like Brussels sprouts, broccoli, and cauliflower are all allowed on the keto diet. But, what about high-starch vegetables like potatoes? Are potatoes keto? 

Potato Macronutrients

In short, no potatoes are not considered keto or keto-friendly. 100g of a cooked potato is approximately 78 calories, 0.1g of fat, 17g of carbohydrates, 3.3g of fiber, 2.9g of protein. ^[1]

To put that in perspective, the average potato is about twice this size, meaning 1/2 a potato is almost enough carbohydrates to kick you out of ketosis.

Are Sweet Potatoes Keto?

Sweet potatoes are often seen as a healthy alternative to traditional potatoes. Despite the fact they are sweeter in taste, they contain slower digesting carbohydrates, which gives them the reputation of being healthier. However, 100g of cooked sweet potatoes contain 76 calories, 0.1g of fat, 18g of carbohydrates, 2.5g of fiber, and 1.4g of protein. ^[2] This is on-par with traditional potatoes and is still enough to kick you out of ketosis with just one potato.

Can You Never Eat Potatoes Again?

If you find that you just can’t live without potatoes in your life, you can always try to consume them in moderation and see how it affects you personally. Every individual is metabolically different and you may be able to get away with eating a small amount without getting kicked out of ketosis. However, we typically recommend avoiding starchy veggies like potatoes altogether.

What Are Your Thoughts on Eating Potatoes on Keto?

Do you avoid potatoes all together or consume a moderate amount every once in while? Comment below and share your thoughts!