Understanding Carbs: What Type of Potato Has the Least Carbs?

November 6, 2025 •

3 min read

Specific potato varieties have been cultivated to contain fewer carbohydrates compared to traditional types. If you're managing your carb intake, knowing what type of potato has the least carbs can make a significant difference to your nutrition plan. This guide explores which potatoes are naturally lower in carbs and how cooking and cooling methods can further reduce their impact on your blood sugar.

Quick Summary

Several potato varieties contain fewer carbohydrates than others, with specialty types like Carisma being among the lowest. The carb impact also depends on cooking and preparation. Factors like boiling instead of baking and eating potatoes cold can influence their effect on blood sugar levels.

Key Points

Carisma Potatoes have the least carbs: Specialty varieties like Carisma are specifically bred for lower carbohydrate content compared to traditional potatoes.
Waxy potatoes are lower in carbs: General varieties like red potatoes and fingerlings are waxy and contain fewer carbs than starchy types like russets.
Cooking method affects carb impact: Boiling generally results in a lower glycemic index than baking, and cooling the potatoes after cooking increases resistant starch.
Cooling increases resistant starch: Eating potatoes cold, such as in a potato salad, significantly lowers their glycemic effect on blood sugar levels.
Portion control is crucial: Even with lower-carb options, managing serving size is vital for keeping carbohydrate intake in check.
Cauliflower and squash are great alternatives: For a substantial reduction in carbs, consider substitutes like mashed cauliflower or butternut squash.

Not All Potatoes Are Equal: Understanding Carb Content

While all potatoes are primarily a source of carbohydrates, their nutritional profiles can vary significantly between varieties. This difference in starch content directly affects the overall carb count and glycemic index (GI), which measures how quickly a food raises blood sugar. For those monitoring carb intake, such as individuals with diabetes or those on a low-carb diet, understanding these distinctions is key.

Specialty Low-Carb Varieties

For those specifically seeking lower-carb options, several potatoes have been selectively bred to contain fewer carbs than common supermarket spuds. The most well-known example is the Carisma potato, originally from the Netherlands and now grown in other regions. A 150-gram serving of Carisma can contain approximately 15 grams of carbs, significantly less than a standard russet. Other brands like Zerella and Lotatoes also market specific low-carb varieties. These potatoes are often waxy and lower in starchy dry matter, contributing to their reduced carbohydrate load.

Common Potato Carbs Compared

Comparing traditional varieties can also highlight differences. Here is a general overview of the carbohydrate content per 100g for some common types:

Russet potatoes: Known for their high starch content, russets have about 18g of carbohydrates per 100g, making them one of the higher-carb options.
Red potatoes: These waxy potatoes are slightly lower in carbs than russets, averaging around 15.9g per 100g.
Yellow potatoes (Yukon Gold): With a creamy texture and moderate starch, yellow potatoes typically contain about 17.5g of carbs per 100g.
Sweet potatoes: Often perceived as a lower-carb option, sweet potatoes actually contain more carbs than some white potatoes, with approximately 20.1g per 100g. However, they have a lower GI and are richer in certain nutrients like Vitamin A.

The Role of Cooking Method and Cooling

How you prepare your potatoes has a major impact on their carb-related effects. The GI can vary widely based on preparation, from medium to very high. Frying adds unhealthy fats and calories, while other methods are healthier options for managing blood sugar.

One of the most effective methods for reducing a potato's glycemic impact is to cool it after cooking. This process, known as retrogradation, increases the amount of resistant starch. Resistant starch is a type of fiber that isn't fully digested in the small intestine, leading to a smaller blood sugar spike and feeding beneficial gut bacteria. For example, cooling boiled red potatoes for 12-24 hours can significantly lower their GI.

Boiling vs. Baking: Boiling potatoes generally results in a lower GI compared to baking them for long periods.
Steaming and Air Frying: These methods are excellent for retaining nutrients and avoiding added fats.
Skin On: Eating the skin boosts the fiber content, which helps to slow down carbohydrate absorption.

Comparison of Common Potato Varieties


Potato Variety	Carb (per 100g)	Glycemic Index (GI)	Best for Low-Carb Diet	Notes
Carisma	~15g	Lower GI	Yes, specialty low-carb	Specifically bred for lower carbs.
Red Potato	~15.9g	Medium GI	Yes, if prepared correctly	Waxy, better than starchy types.
Sweet Potato	~20.1g	Low GI	Maybe, check portion size	Lower GI but higher total carbs than some white potatoes.
Russet	~18g	High GI	No, high starch content	Best to avoid for carb management.

Lower-Carb Potato Alternatives

If you're seeking to replace potatoes entirely, many vegetables offer a similar texture and versatility with a much lower carb count. These can be excellent additions to a low-carb diet:

Cauliflower: Can be mashed or roasted to substitute potatoes in many dishes. A cup of cauliflower has just 5g of carbs.
Butternut Squash: Grated or baked, it can serve as a substitute for hash browns or baked potatoes. A cup contains about 16g of carbs.
Celery Root (Celeriac): Baked or roasted, celeriac offers a low-carb alternative to baked potatoes.
Jicama: With only 11g of carbs per cup, jicama can be baked as a replacement for baked potatoes.

Conclusion

While no potato is entirely carb-free, specialty varieties like Carisma are specifically bred to offer a significantly lower carbohydrate option. For those who can't find these, waxy potatoes like red varieties, when boiled and cooled, can have a lower glycemic impact than their starchy counterparts. Ultimately, a mindful approach to potato consumption involves controlling portion sizes, choosing healthier cooking methods, and potentially incorporating low-carb alternatives. Potatoes can remain a nutritious part of a balanced diet, even for those watching their carb intake, with a little knowledge and preparation. Consult reliable sources like the World Health Organization for more information on healthy dietary practices.

Frequently Asked Questions

Sweet potatoes typically contain more carbohydrates than many white potatoes, with about 20.1g per 100g, compared to around 15.9g for red potatoes. However, sweet potatoes have a lower glycemic index, meaning they cause a slower rise in blood sugar.

While cooking doesn't reduce the total carbohydrate content, certain methods can lower a potato's glycemic index, which impacts blood sugar levels. Boiling is generally better than baking, and cooling the potatoes after cooking can increase resistant starch, further lowering the GI.

New potatoes are generally waxy varieties, which have a lower glycemic index than larger, starchy potatoes like russets. This makes them a better choice for managing blood sugar levels, although their total carb count is still comparable to many other waxy potatoes.

No, you don't necessarily need to avoid all potatoes. With mindful portion control, choosing waxy varieties like red or Carisma potatoes, and using cooking methods that lower the GI (like boiling and cooling), potatoes can be enjoyed in moderation.

Eating the potato skin is beneficial for a lower carb impact because it significantly increases the fiber content of the meal. This fiber helps to slow down the absorption of carbohydrates, leading to a more stable blood sugar response.

Popular low-carb alternatives include mashed cauliflower, roasted butternut squash, baked jicama, and steamed turnips. These vegetables can mimic the texture of potatoes in many recipes while providing a much lower carb count.

Purple potatoes contain anthocyanin pigments, which are powerful antioxidants, and they cause a lesser insulin and blood sugar spike than white or even yellow potatoes. This can make them a healthier option from an antioxidant and glycemic response standpoint.