How Many Carbs in a Potato?

image001 Americans consume different types and preparations of potatoes, which are known to be rich in carbohydrates (carbs). Carbohydrates are an essential part of the daily diet because it is an important source of energy. However, the amount of carbohydrates one consumes daily can influence body weight. The American Dietetic Association (ADA) recommends limiting one’s carbohydrate intake to less than 35% of the daily calories consumed to help overweight individual lose excess weight and body fat. How many carbs are there in a potato?

How Many Carbs in a Potato?

1 Regular Potato

Carbohydrates

Calories

Sugar

100g

17 grams

77

0.8 grams

1 Small

(170 grams)

30 grams

130

1.3 grams

1 Medium

(210 grams)

37 grams

163

1.7 grams

1 Large

(370 grams)

64 grams

283

2.4 grams

1 Regular Potato, Baked

Carbohydrates

Calories

Sugar

100g

21 grams

93

1.2 grams

1 Small

(140 grams)

29 grams

129

1.6 grams

1 Medium

(170 grams)

37 grams

161

2 grams

1 Large

(300 grams)

63 grams

279

3.5 grams

1 Regular Potato, Boiled or Steamed

Carbohydrates

Calories

Sugar

100g

20 grams

87

0.9 grams

1 Regular Potato, Mashed With Margarine

Carbohydrates

Calories

Sugar

100g

16 grams

116

1.7 grams

1 Regular Potato, Microwaved

Carbohydrates

Calories

Sugar

100g

24 grams

105

2.4 grams

1 Red Potato

Carbohydrates

Calories

Sugar

100g

16 grams

71

1.3 grams

1 Small

(170 grams)

27 grams

120

2.2 grams

1 Medium

(215 grams)

34 grams

150

2.8 grams

1 Large

(370 grams)

59 grams

260

4.8 grams

1 White Potato

Carbohydrates

Calories

Sugar

100g

16 grams

69

1.2 grams

1 Small

(90 grams)

14 grams

63

1.1 grams

1 Medium

(210 grams)

33 grams

147

2.4 grams

1 Large

(370 grams)

58 grams

254

4.2 grams

1 White Potato, Baked

Carbohydrates

Calories

Sugar

100g

21 grams

94

1.5 grams

1 Russet Potato

Carbohydrates

Calories

Sugar

100g

18 grams

79

0.6 grams

1 Small

(170 grams)

31 grams

135

1 gram

1 Medium

(215 grams)

38 grams

169

1.3 grams

1 Large

(370 grams)

67 grams

293

2.3 grams

Low Carb Alternative to Mashed Potatoes

Mashed potatoes contain a lot of calories from carbohydrates. Here are some low carb alternatives to a favorite potato dish:

1. Mashed Cauliflower

Cauliflower is a good substitute for potatoes. It is low in carbohydrates but high in nutrient value and its taste is very mild. You can add flavors such as garlic and parmesan cheese. This makes 4 servings with about 3g carbohydrates plus 3g fiber. The number of calories varies with the other ingredients you add.

Ingredients:

  • Fresh cauliflower, medium (about 1 lb of florets)
  • Butter
  • Milk or cream
  • Salt
  • Pepper
  • ¼ c Low carb "instant mashed potatoes” (optional)
  • 1 clove minced garlic or ½ tsp garlic powder
  • Cheese

Directions:

  • Chop or break cauliflower into florets. Steam until tender.
  • Combine with the rest of the ingredients and blend using a blender or a food processor.

Here’s a video:

2. Turnips

Turnips are also good substitute for potatoes because they have low carbs and can give the texture of potato in soups and stews. Turnips also look like potatoes because they are white and can be crispy when cooked right. However, some people do not like the mustard-like taste of turnip that is not pleasing to some people’s taste buds.

3. Rutabagas

Rutabagas are another type of root vegetable with low carb that can substitute for potatoes. They are yellow but looks like larger turnips. They have the best texture of all low carb potato substitutes. Their taste is quite distinctive, because they taste like spicy potatoes to some and carrots or cabbage to others. Bake rutabagas about 2-3 times longer than potatoes or cook in crock-pot (roast).

4. Celeriac

Celeriac, or celery root, also cooks longer than potatoes but their flavor is subtler than rutabagas. Mash them using a good food processor. They taste like potatoes and celery.

 
 
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