Which Type of Potato Is Lowest in Carbs?

October 21, 2025 •

4 min read

While standard russet potatoes can contain up to 39 grams of carbs per medium potato, certain cultivated varieties like Carisma or Spud Lite are specifically bred to be lower in carbohydrates, sometimes by as much as 25%. Finding which type of potato is lowest in carbs often depends on both the variety and how it is prepared, which is a key factor for managing dietary intake.

Quick Summary

Several potato varieties, particularly specialty low-carb brands, have fewer carbohydrates than common types like russets. Cooking and cooling potatoes creates resistant starch, further reducing the digestible carb content. Serving size and preparation methods like boiling instead of frying are crucial for controlling carbohydrate intake.

Key Points

Specialty Varieties: The lowest carb potatoes are often specific, branded types like Carisma or Spud Lite, which are bred to contain less starch.
Red Potatoes: A widely available and naturally lower-carb option compared to russets, particularly when focusing on a smaller serving size.
Resistant Starch: Cooking and then cooling potatoes, such as in potato salad, creates resistant starch, which behaves like dietary fiber and lowers the overall digestible carb count.
Waxy vs. Starchy: Waxy potatoes (like red or new potatoes) have a lower starch content and hold their shape better than starchy varieties (like russets).
Cooking Method Matters: Boiling potatoes generally results in a better nutritional profile for carb watchers than baking, mashing, or especially deep-frying.
Portion Control: The single most effective strategy for managing potato carbs is controlling portion sizes, regardless of the variety.

Low-Carb Potato Varieties and How They Compare

For those watching their carbohydrate intake, potatoes can be a point of confusion. While all potatoes contain carbohydrates, certain varieties are naturally lower, and special cultivation has led to brands specifically marketed for their reduced carb count. Common varieties like russets and sweet potatoes often have higher carb levels than waxy potatoes or genetically selected, lower-carb options.

Specialty Low-Carb Potatoes

Several brands have made a name for themselves by offering potatoes with a lower carb content, often citing a 25% reduction compared to average potatoes.

Carisma Potatoes: Developed in the Netherlands, this variety is not genetically modified but bred to have fewer carbs and a lower glycemic response. They are similar to waxy potatoes and hold their shape well, making them ideal for salads and boiling. A 150-gram serving may contain around 15 grams of carbohydrates, significantly less than a standard russet.
Spud Lite/Zerella Potatoes: Marketed in places like Australia and New Zealand, these potatoes are also bred to be naturally lower in carbs, with some reporting as little as 8.9 grams per 100 grams. Their growing period is shorter and they often have a creamy texture.

Naturally Lower-Carb Potato Options

If specialty brands are unavailable, some naturally occurring potato types offer slightly lower carb counts or better nutritional profiles.

Red Potatoes: Known for their thin, red skin and waxy texture, these are a popular choice for salads and roasting. While not as low as the cultivated varieties, a medium red potato (approx. 150g) contains around 26 grams of carbohydrates, slightly less than a russet of the same size. They are also high in potassium and vitamin C.
Small Waxy Potatoes: Smaller potatoes generally mean a smaller serving size, which is a key factor in carb management. Waxy varieties like fingerlings or baby potatoes have a denser texture and can be prepared in ways that maximize resistant starch benefits.

The Impact of Preparation on Carbohydrate Content

Beyond selecting a specific potato type, the cooking and cooling process can significantly alter the potato's carb profile. This involves the creation of 'resistant starch,' a type of dietary fiber that resists digestion and does not raise blood sugar levels.

Boil and Cool: Cook potatoes as usual, then refrigerate them overnight. The cooling process promotes the formation of resistant starch. Even when reheated, a portion of this resistant starch remains, effectively lowering the overall digestible carb and calorie count.
Soaking: Some cooks recommend soaking peeled and cut potatoes in water for a period before cooking. This can help remove some surface starch, though the overall impact on the final carb count may be minor compared to the resistant starch method.
Portion Control: The easiest and most effective way to manage potato carbs is through portion control. A smaller serving of a standard potato can be more carb-friendly than a large one of a lower-carb variety. Pairing potatoes with high-protein and high-fiber foods also helps moderate their impact on blood sugar.

Comparison of Potato Carbohydrate Content

To illustrate the differences, here is a comparison based on approximate nutritional data for a 100g serving of different potato types:


Potato Variety	Approx. Carbs per 100g (raw)	Notes
Specialty (e.g., Carisma, Spud Lite)	8.9–15 grams	Bred specifically for lower carb count.
Red Potato	~16–17 grams	Waxy texture, good for boiling and salads.
Yellow Potato (e.g., Yukon Gold)	~17–18 grams	Buttery flavor, higher carb count than red but lower than russet.
Russet Potato	~18 grams	High starch content, best for frying and baking.
Sweet Potato	~16–20 grams	Can vary, with some types having higher carb content than white potatoes.

Choosing the Right Potato for Your Diet

While specialized varieties like Carisma and Spud Lite offer the lowest carbohydrate content per serving by design, general-use red or other small, waxy potatoes are a good fallback option if the specialty ones are unavailable. The most impactful strategy for minimizing the glycemic effect of potatoes is to use the cooking-and-cooling method to maximize resistant starch.

Ultimately, the choice of potato depends on your dietary goals and recipe. For the absolute lowest carb option, seek out branded varieties like Carisma. For a more accessible and still relatively lower-carb alternative, opt for red potatoes or focus on portion control and preparation methods to manage your intake effectively.

Conclusion

The definitive answer to which type of potato is lowest in carbs is a specific, cultivated variety like Carisma or Spud Lite. These are bred for a lower carb content and glycemic response. For more widely available options, red potatoes are generally lower in carbs than starchy russets. However, focusing on preparation techniques, like cooling and reheating to increase resistant starch, and mindful portion control can be more impactful than the initial variety choice alone. For those with strict dietary needs, consulting nutritional labels and experimenting with preparation is recommended.

You can explore how different cooking methods influence potato nutrition and glycemic index on the Glycemic Index Foundation website.

Frequently Asked Questions

Sweet potatoes are not consistently lower in carbs than white potatoes, and some varieties may have a similar or even slightly higher carb count, depending on preparation. The primary nutritional difference is in the type of nutrients they provide, such as sweet potatoes' high vitamin A content.

Resistant starch is a type of carbohydrate that resists digestion in the small intestine, acting more like a dietary fiber. It is formed when starchy foods like potatoes are cooked and then cooled, effectively reducing the number of digestible carbs and calories.

While soaking cut potatoes can remove some surface starch, the effect on the final carbohydrate count is generally considered minor. The more significant impact on carb reduction comes from the formation of resistant starch through cooking and cooling.

Boiling and then cooling is one of the best methods for a lower-carb approach, as it increases the level of resistant starch. Serving potatoes warm after cooling retains the resistant starch benefits.

You can reduce the carbs in mashed potatoes by replacing half of the potato with mashed cauliflower. This creates a similar texture and taste while significantly lowering the carbohydrate count per serving.

Small potatoes are not inherently lower in carbs per gram, but they are easier to control in terms of serving size. A smaller portion of any potato variety will result in a lower total carb intake.

Purple potatoes do not necessarily have fewer carbohydrates than other varieties, but they are exceptionally high in antioxidants. Their glycemic impact may also be slightly different compared to other potatoes.