Which potato has the lowest amount of carbs?

October 21, 2025 •

4 min read

Specific varieties of potatoes have been bred to contain a lower carbohydrate count than their traditional counterparts. This provides a viable option for those monitoring their intake, but many are still left wondering which potato has the lowest amount of carbs and how popular varieties stack up against each other. The answer is more nuanced than just one type.

Quick Summary

This article examines the carbohydrate content of various potato types, including common and specialty varieties. It also explores the impact of cooking methods, such as creating resistant starch, on a potato's carb profile. The analysis helps dieters make informed choices about potato consumption.

Key Points

Carisma is Lowest: A specialty, non-GMO variety called Carisma is bred to contain significantly fewer carbohydrates than standard potatoes.
Reds are Lower than Russets: Among common potato types, red potatoes have a slightly lower carb count than their starchy Russet counterparts.
Resistant Starch Matters: Cooking and then cooling potatoes can convert some of the starches into resistant starch, which behaves more like fiber and reduces the overall glycemic load.
Cooking Method Affects Carbs: The way a potato is prepared and served can influence its final carb profile and glycemic index, especially with the resistant starch method.
Sweet Potatoes Aren't Necessarily Low-Carb: Despite common misconceptions, sweet potatoes have a similar or sometimes higher carb content than white potatoes, though they offer other nutritional benefits like fiber and Vitamin A.
Low-Carb Alternatives Exist: For those on strict low-carb diets, vegetables like cauliflower, turnips, and celery root are excellent and versatile substitutes.

Carisma: The Specialty Low-Carb Potato

While a definitive answer to which potato has the lowest amount of carbs often points to a specialty type, the Carisma potato stands out. Specifically cultivated to contain fewer carbohydrates, this non-GMO variety boasts a significantly lower carb count than traditional potatoes. For those strictly tracking their carbohydrate intake, varieties like the Carisma offer a way to enjoy potatoes without a high carb load, though they may not be as widely available as more common types.

Popular Potato Varieties and Their Carb Content

For those relying on standard grocery store varieties, a direct comparison is necessary. Most potatoes are rich in carbohydrates, but there are noticeable differences between common types. The carb content can also be influenced by the preparation method, as we will discuss later. Based on general nutritional data per 100 grams, here is how some popular choices stack up:

Red Potatoes: Often cited as a lower-carb option among common varieties, red potatoes have a waxy texture and are ideal for salads and soups. Per 100 grams, they contain approximately 15.9 grams of total carbohydrates.
Russet Potatoes: Known for their high-starch content, Russets are typically used for baking and frying. A 100-gram serving contains around 18 grams of carbohydrates. Their fluffy texture comes from their high starch content.
Yellow Potatoes (e.g., Yukon Gold): These all-purpose potatoes fall in the middle, containing roughly 17.57 grams of carbs per 100 grams.
Sweet Potatoes: Often mistakenly assumed to be low-carb, sweet potatoes contain a similar, and sometimes higher, amount of carbs than many white potatoes. Per 100 grams, they typically contain between 16.8 and 20.1 grams of carbohydrates, depending on the data source and cooking method. They are higher in fiber and sugar, but not necessarily lower in overall carbs.

Potato Carbohydrate Comparison Table


Type of Potato	Total Carbs (per 100g)	Texture / Ideal Use	Key Nutritional Difference
Carisma	~15g	All-purpose, lower carb	Specially bred for lower carb content
Red	15.9g	Waxy, creamy / Salads, soups	Lower carb than Russet and Yellow
Yellow (Yukon Gold)	17.57g	All-purpose / Boiling, roasting	Balanced starch and moisture
Russet	18g	Starchy / Baking, frying	Higher starch content than Red
Sweet Potato	16.8g-20.1g	Soft / Roasting, baking	Higher in fiber and sugar than white potatoes

The Resistant Starch Method

For those looking to reduce the impact of carbohydrates from any potato variety, the concept of resistant starch is a game-changer. Resistant starch is a type of carb that resists digestion in the small intestine, acting more like a prebiotic fiber.

How to increase resistant starch:

Cook potatoes as you normally would (boil, bake, or steam).
Cool them completely. Refrigerating them overnight is ideal, as this process converts some of the digestible starch into resistant starch.
Reheat and serve. The reheating process does not reverse the retrogradation, or conversion, of the starch.

This method not only reduces the net carbs and calorie count but also helps improve gut health and blood sugar control.

Excellent Low-Carb Potato Alternatives

If your goal is to drastically cut carbohydrate intake, several other vegetables can serve as excellent substitutes for potatoes in many dishes. These alternatives provide a similar texture and can be prepared in similar ways, such as mashing, roasting, or frying.

Cauliflower: At just 2-3g net carbs per serving, mashed cauliflower is a staple substitute for mashed potatoes.
Turnips: These root vegetables contain only about 4g of carbs per serving and can be roasted or boiled.
Kohlrabi: With a mild, slightly sweet flavor, kohlrabi can be cut into sticks and roasted like fries.
Celery Root (Celeriac): A versatile root vegetable that can be baked or used as a base for mash.
Rutabaga: Similar to a turnip, rutabagas can be roasted or mashed.

Conclusion: Making an Informed Choice

When considering which potato has the lowest amount of carbs, the answer is complex. The specially-bred Carisma potato is the clear winner for those seeking the absolute lowest carb option in the potato family. However, among widely available varieties, red potatoes typically offer a slightly lower carb count than starchy Russets. Most importantly, preparation plays a significant role. Employing the 'cook and cool' method to create resistant starch can effectively lower the digestible carb content and glycemic impact of any potato, making them a more diet-friendly option. For those on very low-carb diets, excellent alternatives like cauliflower and turnips offer great versatility. Ultimately, the best choice depends on your specific dietary needs, preferences, and cooking habits. For additional information on nutrition, including sources on how cooking methods can affect nutrient profiles, consider referencing resources from the National Institutes of Health.

Frequently Asked Questions

Carisma potatoes are a specialty variety and may be harder to find than common potatoes. Their availability depends on location and store, and they may sometimes be more expensive due to their specific cultivation.

Not necessarily. While sweet potatoes offer more fiber and Vitamin A, their total carbohydrate content is often similar to or even slightly higher than many white potatoes, depending on the specific variety and preparation.

Resistant starch is a type of carbohydrate that is not digested in the small intestine. When you cook and then cool a starchy food like a potato, some of its digestible starch converts to resistant starch, effectively lowering its glycemic impact.

Peeling a potato removes some of the dietary fiber, but it has a minimal effect on the overall carbohydrate count. Many beneficial nutrients like fiber and potassium are concentrated in the skin.

To lower the effective carb impact, cook the potatoes and then let them cool completely, preferably refrigerated overnight. This increases the resistant starch content. Eating them cold (like in a potato salad) or reheating them won't reverse this process.

No, potatoes are not suitable for a ketogenic diet due to their high starch content. The amount of carbs in even a small potato would likely exceed the typical daily carb limit for a strict keto diet.

Some of the best low-carb alternatives include cauliflower (mashed or riced), turnips, kohlrabi, celery root, and butternut squash. These can be prepared in similar ways to mimic the texture of potatoes.