What Type of Potatoes Have the Lowest Carbs?

November 16, 2025 •

4 min read

Certain potato varieties, like the specialized Carisma potato, can contain up to 25% fewer carbs than standard potatoes. If you are watching your carbohydrate intake, knowing what type of potatoes have the lowest carbs and how to prepare them can make a significant difference to your diet.

Quick Summary

Several potato varieties are lower in carbohydrates, including specially bred low-carb types and some waxy potatoes. Cooking methods like boiling and cooling can also boost resistant starch, further lowering the glycemic impact.

Key Points

Carisma and Spud Lite are Best: Specially bred low-carb varieties like Carisma and Zerella Spud Lite offer significantly lower carbohydrate content compared to traditional potatoes.
Red Potatoes are a Good Alternative: For an accessible option, waxy red potatoes contain fewer carbs per 100g than starchy types like russets, and hold their shape well.
Cooking and Cooling is Key: The most effective method for lowering the glycemic impact is to boil potatoes, cool them overnight, and reheat, which increases resistant starch.
Starchy Potatoes are Highest in Carbs: Avoid high-starch, fluffy russet potatoes if your goal is to minimize carbohydrate intake, as they have a higher glycemic index.
Sweet Potatoes Aren't Always Lower: While a good source of fiber and vitamins, sweet potatoes can have comparable or even slightly higher carbs than some white potatoes and higher sugar content, though they offer a low GI when boiled.
Purple Potatoes offer Added Benefits: With a lower GI response and high antioxidant levels, purple potatoes are an excellent healthy choice.

Understanding Potato Carbohydrates

Potatoes are a staple food for many, but their high carbohydrate content can be a concern for those on low-carb diets. Not all potatoes are created equal, and the amount of starch can vary significantly between varieties. Potatoes primarily contain carbs in the form of starch, which breaks down into glucose during digestion. However, some types of potatoes and certain cooking techniques can influence the speed of this breakdown and the overall carb content.

Specially Bred Low-Carb Varieties

For those specifically seeking out the lowest-carb options, several brands have developed potatoes through natural cross-pollination to reduce carbohydrate levels. These are not genetically modified organisms (GMOs), but are simply the result of careful breeding.

Carisma Potatoes: Often considered the gold standard for low-carb potatoes, the Carisma variety was originally developed in the Netherlands and is sold in various regions. It is known for its lower glycemic index (GI), which means it causes a smaller blood sugar spike compared to starchy alternatives like Russets. It is important to note that these potatoes can sometimes be more expensive and less widely available than common varieties.
Spud Lite (Zerella): Popular in Australia, the Spud Lite variety is marketed as having 25% fewer carbohydrates than the average potato. It boasts a creamy, golden flesh and is naturally cross-pollinated for lower carb levels. These are also a great option for those looking for a naturally lower-starch potato with good flavor.
Mitolo Family Farms Low Carb Potatoes: Another brand catering to the low-carb market, Mitolo Family Farms offers a specific variety of low-carb potato that is great for salads and mashing.

Comparing Traditional Potato Varieties

Beyond the specially bred types, there is a natural range of carbohydrate content among more common potatoes. Generally, waxy potatoes have less starch than floury, starchy varieties.

Red Potatoes: A great choice for those seeking lower-carb options, red potatoes are waxy and have a thinner skin than starchy varieties like Russets. For every 100 grams, red potatoes contain roughly 15.9 grams of total carbohydrates, making them a more moderate choice. Their firm texture holds up well for potato salads and soups.
Yellow Potatoes: Varieties like Yukon Gold fall into this category. They have a medium-starch content and a buttery flavor. Per 100 grams, yellow potatoes contain around 17.57 grams of total carbohydrates. While lower than russets, they aren't the lowest available. Purple potatoes, a sub-type of yellow-fleshed varieties, are even better, offering a lower GI response and higher antioxidant content.
Sweet Potatoes: Often perceived as a lower-carb alternative, sweet potatoes have a complex nutritional profile. While some data suggests they may have slightly fewer carbs than certain white potato varieties on a per-100g basis (around 20g vs 21g), they are also higher in sugar. However, boiled sweet potatoes have a significantly lower glycemic index than baked white potatoes, making them a good option for blood sugar management.
Russet Potatoes: These are on the higher end of the carbohydrate spectrum, with a starchy, floury texture that is perfect for baking and frying. With about 18 grams of carbs per 100 grams, they have a high glycemic index and are not the best choice for a low-carb diet.

The Role of Cooking and Cooling: Resistant Starch

One of the most effective ways to lower the glycemic impact of potatoes is through preparation. Cooking starchy foods like potatoes and then allowing them to cool completely, ideally overnight in the refrigerator, converts some of the digestible starch into resistant starch.

This process is called retrogradation. The resistant starch is not easily broken down by your digestive enzymes and acts more like dietary fiber, leading to a smaller blood sugar spike. The effect remains even if you reheat the potatoes, as long as the initial cooling period was sufficient. This simple hack can transform almost any potato into a lower-GI food. Adding acidic ingredients like vinegar or lemon juice can also help mitigate the impact of starch.

Comparison of Potato Carbohydrate Content (per 100g Raw)


Potato Variety	Approximate Total Carbs (g)	Key Characteristics	Best Use for Low-Carb	Availability
Zerella Spud Lite	8.9	Golden, creamy, natural cross-pollination	Boiling, roasting, mashing	Limited (e.g., Australia)
Carisma	15.0	Lower GI, smaller, buttery flavor	Salads, roasting, mashing	Limited (e.g., US at Sprouts)
Red Potato	15.9	Waxy, firm texture, thin skin	Salads, soups, boiling	High
Yellow Potato	17.57	Buttery flavor, medium starch	Mashing, roasting	High
Russet Potato	18.0	Starchy, floury, fluffy when baked	Avoid for lowest carb	High
Sweet Potato	20.0	High in sugar and fiber, orange flesh	Best when boiled, not baked	High

Conclusion: Choosing the Right Spud for Your Diet

When considering what type of potatoes have the lowest carbs, the answer depends on your priorities. For the absolute lowest possible carb count, seeking out specially bred varieties like Carisma or Zerella Spud Lite is the most direct approach, though availability can be a limiting factor. If you need a more accessible, everyday option, choosing waxy red or yellow potatoes over starchy russets is a simple change that can reduce your intake.

However, the single most powerful tool for reducing the glycemic impact of any potato is a simple culinary trick: the cooking and cooling process that produces resistant starch. By boiling potatoes, letting them chill overnight, and then enjoying them in a cold salad or reheating them, you can effectively lower their effect on your blood sugar. This means you don't have to give up your favorite comfort food—you just have to be smart about how you prepare it.

Ultimately, a healthy diet is about balance and preparation. By understanding the differences between potato varieties and harnessing the power of resistant starch, you can enjoy potatoes in a more health-conscious way.

Learn more about the science of resistant starch from the NIH.

Frequently Asked Questions

The lowest carb potato varieties are typically specially bred types like Carisma or Zerella's Spud Lite. For example, Spud Lite contains as little as 8.9 grams of carbs per 100 grams, a significant reduction compared to standard potatoes.

Not necessarily. Per 100 grams, sweet potatoes can have a similar or slightly higher carb count compared to some white potatoes but are higher in sugar. Their glycemic index depends heavily on the cooking method; boiled sweet potatoes are lower GI than baked.

You can significantly reduce the glycemic impact by boiling potatoes and then chilling them completely in the refrigerator overnight. This process increases resistant starch, which is a type of indigestible fiber that acts more like fiber.

Yes, russet potatoes are one of the higher-carb and high-glycemic varieties. Their starchy, floury texture makes them best for baking or frying, but it also means they have a greater impact on blood sugar compared to waxy potatoes.

Resistant starch is a type of carbohydrate that resists digestion in the small intestine. It acts like dietary fiber, promoting gut health and a lower blood sugar response. It is created when you cook and then cool starchy foods like potatoes.

The availability of Carisma potatoes varies by region. In the United States, they have been noted to be available at some specialty stores like Sprouts, but they are not as widely distributed as conventional potato varieties.

Some sources indicate that specially bred varieties like Carisma have a lower GI, as do waxy potatoes like red or purple potatoes compared to starchy varieties. However, cooking method plays a large role, with boiled potatoes generally having a lower GI than baked ones.