How Many Carbs in a Potato?
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?
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:
Directions:
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.
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 |
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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