Carbs in a Small Potato: Exact Count & Dietary Impact

A small potato (approximately 150g raw with skin) contains about 26 grams of total carbohydrates, with 2.2 grams of dietary fiber, resulting in approximately 23.8 grams of net carbs. This information comes directly from USDA FoodData Central, the most reliable source for nutritional facts.

Understanding the carbohydrate content in potatoes matters more than ever as people increasingly track their nutrition for health management, weight goals, or specific dietary patterns like keto or diabetes care. Getting accurate numbers helps you make informed food choices without unnecessary guesswork.

Breaking Down Carbs in a Small Potato

When we talk about "carbs in a small potato," we need to distinguish between total carbohydrates and net carbohydrates—the number that actually impacts blood sugar levels. Here's the precise nutritional breakdown for a 150g raw potato with skin, according to USDA FoodData Central:

• Total carbohydrates: 26.03g
• Dietary fiber: 2.1g (helps slow glucose absorption)
• Sugars: 1.05g (naturally occurring)
• Net carbs: 23.93g (total carbs minus fiber)

These numbers represent a raw potato. Cooking methods affect carb content slightly—boiling can cause some leaching into water, while baking concentrates carbs as moisture evaporates. The skin contains valuable fiber, so removing it increases your net carb count.

What Qualifies as a "Small" Potato?

Size matters significantly when calculating carbs. The USDA defines potato sizes as follows:

Size Category	Weight (grams)	Approximate Dimensions	Total Carbs
Small	138-173g	1.75-2.25 inches diameter	26g
Medium	174-236g	2.25-3.25 inches diameter	35g
Large	237-307g	3.25-4.25 inches diameter	45g

Most grocery stores don't label potato sizes, so visual identification helps. A small potato fits comfortably in your palm—about the size of a computer mouse or a small apple. When tracking carbs precisely, using a kitchen scale provides the most accurate measurement.

How Potato Carbs Fit Into Different Eating Patterns

The carbohydrate content in a small potato represents about 8-10% of the average adult's daily recommended carb intake (225-325g based on a 2,000 calorie diet). However, individual needs vary significantly:

• Standard balanced diet: One small potato fits comfortably within daily carb recommendations
• Diabetes management: The American Diabetes Association recommends working with a dietitian to determine appropriate portions, as potatoes have a moderate glycemic index (54-73 depending on preparation)
• Keto diet: Most keto plans limit net carbs to 20-50g daily, making even a small potato challenging to fit without careful planning

Pairing potatoes with protein and healthy fats slows digestion and minimizes blood sugar spikes. For example, adding olive oil and grilled chicken transforms how your body processes those carbohydrates.

Practical Strategies for Managing Potato Carbs

Whether you're monitoring carb intake for health reasons or personal goals, these evidence-based approaches help you enjoy potatoes while staying within your targets:

• Cool before eating: Allowing cooked potatoes to cool increases resistant starch content by up to 30%, reducing net carb impact according to research published in the Journal of Nutrition and Metabolism
• Keep the skin on: The skin contains nearly half the fiber, lowering net carbs and providing additional nutrients
• Portion control: Split a small potato with someone or save half for later to effectively manage carb intake
• Smart substitutions: For lower-carb alternatives, try mashed cauliflower (3g net carbs per cup) or roasted turnips (6g net carbs per cup)

Common Questions About Potato Carbohydrates

Many people have specific concerns about potato carbs that go beyond basic nutritional information. Understanding these nuances helps make better dietary decisions.

How many carbs are in a small potato?

A small potato (approximately 150g raw with skin) contains about 26 grams of total carbohydrates, with 2.1 grams of dietary fiber, resulting in approximately 23.9 grams of net carbs. This data comes from USDA FoodData Central, the authoritative source for nutritional information.

Do potatoes count as bad carbs?

Potatoes contain complex carbohydrates with valuable nutrients and fiber, especially when eaten with the skin. While they have a moderate glycemic index, they don't qualify as 'bad carbs' when consumed in appropriate portions as part of a balanced diet. The American Heart Association recognizes potatoes as a nutritious vegetable option.

How does cooking method affect potato carb content?

Cooking method impacts carb availability but not total content. Boiling causes some starch to leach into water, slightly reducing net carbs. Baking concentrates carbs as moisture evaporates. Cooling cooked potatoes increases resistant starch by up to 30%, which functions more like fiber in your digestive system. The USDA reports minimal difference in total carb counts between preparation methods.

Can I eat potatoes on a low-carb diet?

On very low-carb diets like keto (20-50g net carbs daily), even a small potato may exceed your carb limit. However, moderate low-carb plans (50-100g net carbs) can often accommodate a small potato when balanced with other low-carb foods. Consider substituting with lower-carb vegetables like cauliflower or turnips if strictly limiting carbs.

Are sweet potatoes lower in carbs than regular potatoes?

No, sweet potatoes actually contain slightly more total carbohydrates than white potatoes. A small sweet potato (130g) has about 27g total carbs compared to 26g in a white potato. However, sweet potatoes have more fiber (3.2g vs 2.1g), resulting in similar net carb counts. Both provide valuable nutrients when consumed appropriately.