What Potato Has the Lowest Amount of Carbohydrates?

November 5, 2025 •

3 min read

Specific potato varieties, such as the Carisma, are cultivated to have fewer carbohydrates than others. These specialized options provide a solution to the question, "what potato has the lowest amount of carbohydrates?"

Quick Summary

This article explains which potatoes have the lowest carb counts, including specially bred and common types. It also covers the impact of cooking and preparation methods, like cooling, on a potato's carb content and glycemic index.

Key Points

Specialized Varieties Are Lowest: Potatoes specifically bred for low carb content, like the Carisma or Zerella, have significantly fewer carbohydrates than standard varieties.
Red and New Potatoes are Lower Carb: Among common varieties, waxy red and new potatoes contain less starch and slightly fewer carbs than starchy russet or yellow potatoes.
Cooling Reduces Glycemic Index: Boiling and then cooling a potato increases its resistant starch content, which significantly lowers its glycemic index and reduces its impact on blood sugar.
Cooking Method Matters: Boiling potatoes is preferable to baking for a lower glycemic response, and portion control is always important.
Pairing is Key: Eating potatoes with protein and healthy fats can help stabilize blood sugar levels and manage the overall glycemic load of a meal.

Understanding Carbohydrates in Potatoes

Potatoes are a dietary staple, but their carbohydrate content is a concern for those on low-carb diets or watching blood sugar. The amount of carbohydrates varies among potato types and preparation methods. While the carb difference between russet, red, and yellow potatoes is small per gram, specific breeding results in potatoes with substantially lower carbs.

The Lowest-Carb Potatoes: Carisma and Other Options

For the lowest carb options, specially bred potatoes are best. The Carisma potato is a prominent example, designed for lower carbs and a reduced glycemic response. A 150-gram serving of Carisma has about 15 grams of carbs, compared to 25 grams in a serving of yellow or russet potatoes.

Another option is the Zerella potato, mentioned by an Australian source as having particularly low carb content, with just 8.9g per 100g. These are excellent for managing carbohydrate intake, though availability and cost may be factors.

Comparing Common Potato Varieties

When low-carb specific potatoes are unavailable, comparing common varieties helps manage carb intake. Here’s a look at popular potatoes:

Russet Potatoes: These starchy potatoes are often considered higher in carbs. They have about 18 grams of carbohydrates per 100 grams.
Red Potatoes: Red potatoes have a slightly lower carbohydrate count, about 15.9 grams per 100 grams.
Yellow Potatoes: Yukon Gold potatoes have a creamy texture. Their carb content is between russet and red potatoes, at about 17.57 grams per 100 grams.
New Potatoes: These are immature potatoes of any variety, with a higher moisture content and less starch than mature potatoes, making them a lower-carb option.

The Impact of Cooking Methods on Carb Content

How a potato is prepared significantly affects its glycemic index (GI), a measure of how a food affects blood sugar. A lower GI is beneficial for managing carbohydrate impact.

Boiling vs. Baking: Boiled potatoes generally have a lower GI than baked ones. Baking causes starches to break down differently, potentially leading to a faster blood sugar spike.
The Power of Cooling: Cooling potatoes after cooking dramatically increases their resistant starch, which behaves like dietary fiber and is not digested, thus lowering the glycemic index. A study showed that red potatoes served hot had a GI of 89, while the same potatoes cooled for 12-24 hours had a GI of 56.

Comparison Table: Carbs in Potato Varieties (per 100g)


Potato Variety	Carbohydrates (grams)	Notes
Carisma	~15 g (per 150g serving)	Specialized, low-carb variety.
Zerella	8.9 g	Australian low-carb variety.
Red Potato	15.9 g	Waxy texture, slightly lower carbs.
Yellow Potato	17.57 g	Versatile, medium carb content.
Russet Potato	18 g	Starchy, typically higher carb.
Sweet Potato	20 g	Higher in sugar, but also higher in fiber and vitamin A.
White Potato (USDA)	21.4 g	General white potato average.

Making Healthier Potato Choices

For carb-conscious diets, choosing the right potato varieties and preparation methods is key. Selecting low-carb varieties like Carisma or red potatoes and using techniques like boiling and cooling can make a big difference. Pairing potatoes with protein and healthy fats also slows digestion and minimizes blood sugar impact.

For a similar experience without the carbohydrates, consider mashed cauliflower instead of mashed potatoes. It's a great way to enjoy a creamy side dish while keeping the carb count low.

Conclusion

While all potatoes contain carbohydrates, low-carb dieters have options. The Carisma potato is purpose-bred with significantly fewer carbs than standard potatoes. When specialized varieties are unavailable, choosing waxy, red, or new potatoes over starchy russets offers a modest reduction. Preparation methods are crucial. Boiling and then cooling a potato increases resistant starch, which lowers the glycemic index and makes it a healthier choice. Combining variety selection with smart cooking allows you to enjoy potatoes as part of a balanced diet. Find more information on the Glycemic Index to guide your dietary choices further.

Frequently Asked Questions

The Carisma potato is a brand known to have a lower carbohydrate count than standard potatoes. It is a non-GMO variety developed in the Netherlands and grown by various producers.

No, sweet potatoes are higher in carbohydrates and sugar than white potatoes per 100 grams, although they offer more fiber and vitamin A. Carb counts vary by cooking method.

Preparation method doesn't change the total carb count, but it affects the glycemic index (GI), measuring the impact on blood sugar. Boiling and cooling creates more resistant starch, which lowers the GI.

Yes, new potatoes are generally lower in carbohydrates than mature potatoes. They are harvested earlier and contain more moisture and less starch, resulting in a lower carb count.

To reduce the glycemic impact, select waxy varieties like red or new potatoes, boil instead of baking, and consider cooling them before eating. Pairing potatoes with protein or healthy fats can also help stabilize blood sugar.

Yes, eating potato skin is beneficial because it contains fiber, vitamins, and minerals. Keeping the skin on contributes to better digestion and provides extra nutrients.

Resistant starch is a carbohydrate that acts like fiber and resists digestion. It forms when potatoes are cooked and cooled, lowering the glycemic index and potentially benefiting digestive health.