Not Keto
Potato (Russet)
33.00g net carbs per 1 medium
Skip this one entirely, because a single medium spud packs 33 g net carbs, which can blow past a full day's keto allowance in one sitting. Reach for mashed cauliflower or roasted radishes when you want that soft, starchy texture without the carb hit.
Built by Barron Hansen · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
Set your daily net carb limit to see how one serving fits.
One serving uses 100% of your 20g daily budget.
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Good to Know
The carbs here are almost entirely starch, so there's no clever cooking method that cuts them down. Baking, mashing, or frying all land in roughly the same range, and toppings like ketchup or honey-butter only add more. If you want that fluffy baked-potato feel, a roasted radish or steamed cauliflower stands in at a fraction of the carbs, and a mashed turnip gets close to the texture without the 33 g hit.
Is Potato (Russet) Keto? The Full Answer
Potato contains 33.00g net carbs per 1 medium (37.00g total carbs minus 4.00g fiber). Skip this one entirely, because a single medium spud packs 33 g net carbs, which can blow past a full day's keto allowance in one sitting. Reach for mashed cauliflower or roasted radishes when you want that soft, starchy texture without the carb hit.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 165% of a 20g daily carb limit. If you are following a strict ketogenic protocol, reach for a lower-carb option instead.
Better Keto Swaps
Cauliflower is your closest stand-in here. Steam it, mash it, or roast it in chunks, and you get that soft, starchy comfort for roughly 3 g net carbs per cup. It soaks up butter and salt the same way a baked potato does. Turnips work well when you want something with a bit more bite and a savory edge, landing around 4 g net carbs per cup, so they hold up nicely in stews or roasted as fries. Another option is radishes, which lose their peppery sharpness once cooked and turn almost potato-like at about 2 g net carbs per cup. Toss them in oil and roast until golden for a crispy side.
Track Your Ketone Levels
The Keto-Mojo meter is the gold standard for confirming you're actually in ketosis. Know your numbers - don't guess.