Which Potatoes Have Less Carbs? A Comparative Guide

December 30, 2025 •

4 min read

While potatoes have a reputation for being a high-carb food, some specialty varieties like Carisma are scientifically proven to have significantly fewer carbohydrates. This guide will explore which potatoes have less carbs, detailing how different types and cooking methods can impact their nutritional profile and overall health benefits.

Quick Summary

This article provides a comparative guide to potato varieties based on carbohydrate content and glycemic impact, highlighting special low-carb potatoes like Carisma and evaluating common types such as sweet, red, and Russet. It also explains how preparation methods can influence the final carb profile of potatoes.

Key Points

Carisma and Spud Lite are Best: Specialized varieties like Carisma are bred to contain 25% fewer carbs than average potatoes and have a lower glycemic index.
Choose Waxy Over Starchy: Waxy potatoes, including red and new potatoes, typically have less starch and a lower glycemic index than starchy Russet potatoes.
Sweet Potato vs. White Potato is Nuanced: Sweet potatoes and white potatoes have a similar carb count per 100g, but sweet potatoes typically have a lower glycemic index, especially when boiled.
Cooling Boosts Resistant Starch: For a lower glycemic impact, cook and then cool potatoes before eating them. This process increases resistant starch, which digests more slowly.
Keep the Skin On for Fiber: Eating potatoes with their skin increases fiber, which slows carbohydrate absorption and helps stabilize blood sugar levels.
Cooking Method is Critical: The way a potato is prepared matters more than the variety. Boiling yields a lower GI than baking or mashing, which break down starches faster.

Understanding Carbohydrates in Potatoes

Not all potatoes are nutritionally identical, especially when it comes to their carbohydrate composition. The carb content can vary significantly based on the variety and how it's prepared. Most of a potato's carbohydrates come from starch, which can be rapidly digested and cause a spike in blood sugar, measured by the glycemic index (GI). However, some potatoes contain higher levels of fiber or special starches that digest more slowly, creating a lower glycemic response. For those watching their carb intake, understanding these distinctions is key to making informed choices.

Resistant Starch and the Glycemic Index

A particularly important factor is resistant starch (RS), a type of carbohydrate that behaves more like soluble fiber. It resists digestion in the small intestine and ferments in the large intestine, benefiting gut bacteria. The GI of a potato measures how quickly it raises blood glucose levels. Foods with a GI below 55 are considered low, 56-69 is medium, and 70 or higher is high. The specific variety and cooking method greatly influence the GI of a potato.

The Lowest Carb Potato Varieties

For those specifically seeking lower-carb options, a few varieties stand out. Specialized, non-GMO options are available in certain markets, and certain common types also tend to be lower in carbs or GI.

Carisma Potatoes: This variety is explicitly marketed as having fewer carbohydrates. In Australia, for example, Carisma potatoes are verified to contain 25% less carbs than an average group of common potato varieties. A medium (150g) Carisma potato has only 15g of carbs, compared to the 25g in a Russet of similar size. Carisma potatoes also have a lower GI and are known for their creamy texture.
Spud Lite Potatoes: Another commercially available low-carb potato, Spud Lite, offers a carb content comparable to Carisma, positioning it as a flavorful, healthier alternative for low-carb diets.
Waxy Potatoes (Red and New): Generally, waxy potatoes have a smoother texture and hold their shape better after cooking. They also tend to have a lower GI than starchy varieties. Red potatoes, for example, have a medium GI (~60) compared to Russet's high GI (~85), and lower carbs than Russet.
Purple Potatoes: These vibrant potatoes are not only slightly lower in GI than yellow or white varieties, but they are also packed with antioxidants called anthocyanins. Anthocyanins offer significant anti-inflammatory and cell-protective benefits, making purple potatoes a nutritionally dense choice.

Sweet Potato vs. White Potato: A Closer Look

The debate over sweet potatoes versus white potatoes is common in dietary discussions. While sweet potatoes are often considered the healthier, lower-carb option, the nutritional differences are more nuanced than commonly believed.

Carbohydrate Content: The carb content per 100g is quite similar. According to some data, white potatoes contain around 21g of carbs per 100g, while sweet potatoes contain around 22g. However, some baked sweet potatoes show a slightly lower carb count than baked white potatoes. The difference is often less significant than people think.
Glycemic Index: A major advantage for sweet potatoes is their typically lower GI compared to white potatoes, especially when boiled. This leads to a more gradual increase in blood sugar. For example, a boiled sweet potato can have a GI of 63, while a boiled white potato is closer to 78.
Other Nutrients: Sweet potatoes are rich in Vitamin A (beta-carotene), while white potatoes are higher in potassium and Vitamin C. Therefore, the "healthier" option depends on which nutrients you prioritize.

How Cooking Methods Impact Carb Absorption

Even with the lowest-carb varieties, preparation is crucial for managing your carbohydrate intake and glycemic response. The way you cook potatoes can significantly alter their nutritional impact.

Boiling vs. Baking: Boiling potatoes typically results in a lower GI compared to baking. Baking potatoes causes them to lose moisture and can make the starches more digestible, increasing the GI.
The Cooling and Reheating Trick: Cooling cooked potatoes for 12-24 hours dramatically increases their resistant starch content through a process called retrogradation. This means a cooled potato salad or reheated potato dish will have a lower GI than a freshly cooked one.
Keep the Skin On: The potato skin contains a significant portion of the potato's fiber, which helps slow down the digestion of carbohydrates and moderates blood sugar spikes. Always wash and cook potatoes with the skin on for maximum benefit.
Pair with Fat and Protein: Consuming potatoes as part of a balanced meal with protein and fat can help lower their overall glycemic load. Adding grilled fish and a side salad, for instance, can moderate the meal's impact on blood sugar.

Comparison Table: Potato Varieties by Carbs & GI


Potato Variety	Carbs (per 100g)	Typical Glycemic Index	Texture	Best For...
Carisma	~15g (150g serving)	Low (~53)	Creamy, waxy	Mashing, salads, roasting
Red Potato	~16g	Medium (~60)	Waxy	Salads, boiling
Sweet Potato	~17-20g	Low (~44-70 depending on prep)	Moist, sweet	Baking, roasting
Yukon Gold	~26g (148g serving)	Medium (~54)	Creamy, dense	Mashing, baking
Russet	~37g (173g serving)	High (~85)	Starchy, floury	Baking, frying

Conclusion: Choosing the Right Potato

Choosing a potato with fewer carbs or a lower glycemic impact is more complex than simply picking a sweet potato. While specialty varieties like Carisma and Spud Lite are excellent low-carb options, even common types can be enjoyed responsibly with the right knowledge. Opt for waxy varieties like red or purple potatoes for a lower natural GI and a higher antioxidant content. The most impactful strategy, however, is controlling how you prepare and serve them. By boiling and cooling your potatoes, keeping the skin on, and practicing mindful portion control, you can enjoy these versatile vegetables while keeping your carbohydrate intake in check. For more detailed nutritional breakdowns, resources from the USDA are invaluable.

Frequently Asked Questions

Commercially available varieties like the Carisma potato are specifically cultivated to be low in carbohydrates, with claims of 25% fewer carbs than average potatoes.

The carb content per 100g is very similar between sweet potatoes and white potatoes, with the difference being marginal. The key distinction is that sweet potatoes often have a lower glycemic index, meaning they cause a slower rise in blood sugar.

While cooking doesn't remove carbs, boiling and then cooling potatoes can convert some digestible starches into resistant starch, which functions like fiber and lowers the glycemic impact.

Yes, eating potatoes with the skin on increases your fiber intake. The extra fiber helps slow down the digestion and absorption of carbohydrates, leading to a more moderate blood sugar response.

No. While starchy varieties like Russets have a high GI, waxy white potatoes like new potatoes can have a medium to lower GI. The cooking method is a major factor regardless of the variety.

Yes, purple potatoes are a good choice. They tend to have a slightly lower glycemic impact than standard white potatoes and are rich in antioxidants called anthocyanins, offering additional health benefits.

The best method is to boil the potatoes, as it retains a lower GI. For even better results, boil them, then cool completely before serving or reheating, which creates more resistant starch.