How Many Carbs in One Potato? Exact Counts by Type & Size

A medium-sized potato (5.3 ounces or 148g) with skin contains approximately 37 grams of carbohydrates. This includes 2.7 grams of fiber and 1.7 grams of sugar, resulting in about 34.3 grams of net carbs. Exact values vary based on potato type, size, and preparation method.

Understanding potato carbohydrate content is essential for meal planning, especially if you're managing diabetes, following a low-carb diet, or tracking your nutritional intake. Let's break down the specifics so you can make informed dietary choices without sacrificing flavor or nutrition.

Carb Content by Potato Type and Size

Not all potatoes are created equal when it comes to carbohydrate content. The variety, size, and whether you eat the skin significantly impact the nutritional profile. Here's a detailed comparison based on USDA FoodData Central data:

Potato Type	Size/Weight	Total Carbs	Fiber	Net Carbs	Glycemic Index
Russet (Baking)	Medium (173g)	37g	3.7g	33.3g	85-111
Sweet Potato	Medium (130g)	27g	3.8g	23.2g	44-94
Red Potato	Medium (150g)	26g	2.5g	23.5g	78-96
Yukon Gold	Medium (150g)	26g	2.2g	23.8g	73-84
Fingerling	5 pieces (150g)	25g	2.3g	22.7g	64-80

Source: USDA FoodData Central (2023 update) - https://fdc.nal.usda.gov/

How Preparation Method Changes Carb Content

What you do with your potato dramatically affects its carbohydrate impact. Many people don't realize that cooking method can alter both the quantity and quality of carbs:

• Baking or Roasting: Concentrates natural sugars, slightly increasing carb density per ounce but preserving most nutrients. A baked russet has about 37g carbs per medium potato.
• Boiling: Causes some starch to leach into water, potentially reducing net carbs by 5-10% compared to baking. However, boiling with skin on preserves more nutrients.
• Cooling After Cooking: Creates resistant starch, which functions more like fiber in your digestive system. A cooled potato may have up to 20-25% fewer net carbs than when served hot.
• Frying: Adds significant fat but doesn't substantially change carb content. However, the fat slows digestion, which can moderate blood sugar response.

Practical Guidance for Different Dietary Needs

Whether you're following a specific eating plan or managing health conditions, understanding how to incorporate potatoes can help you enjoy this versatile vegetable while meeting your goals:

For Low-Carb Dieters

If you're following a ketogenic or very low-carb diet (under 50g carbs daily), potatoes require careful portion control. Consider these strategies:

• Choose smaller portions (½ cup diced = ~15g carbs)
• Opt for lower-carb varieties like fingerling potatoes
• Cool cooked potatoes to increase resistant starch content
• Pair with healthy fats and proteins to slow glucose absorption

For Diabetes Management

The American Diabetes Association recommends focusing on portion size and preparation method rather than complete avoidance:

• Stick to ½ cup cooked potato (about 15g carbs) as a single serving
• Always eat potatoes with skin for additional fiber
• Cool potatoes before eating to lower glycemic impact
• Combine with non-starchy vegetables and lean protein

For Active Individuals and Athletes

Potatoes provide excellent carbohydrate fuel for physical activity. Time your intake strategically:

• Consume within 2 hours after intense exercise for optimal glycogen replenishment
• Pair with protein for muscle recovery (try potato with grilled chicken)
• Choose larger portions (1 medium potato) on high-activity days
• Consider sweet potatoes for additional vitamin A benefits

Common Misconceptions About Potato Carbs

Several myths persist about potatoes and carbohydrates that deserve clarification:

• "Potatoes are just empty carbs": Potatoes contain significant potassium, vitamin C, and B vitamins. One medium potato provides more potassium than a banana.
• "All potatoes spike blood sugar": While higher on the glycemic index than some foods, cooling potatoes reduces their glycemic impact substantially.
• "Sweet potatoes are always lower in carbs": While generally lower in net carbs, some sweet potato varieties can have similar carb counts to white potatoes when comparing equal weights.
• "Potato skins contain most of the carbs": The skin contains valuable fiber but only about 10-15% of the total carbohydrates.

How Potatoes Compare to Other Common Carbohydrate Sources

Putting potato carbs in context with other staple foods helps with meal planning decisions:

Food	Equivalent Serving	Total Carbs	Fiber	Net Carbs
White Potato	1 medium (148g)	37g	2.7g	34.3g
Brown Rice	1 cup cooked (195g)	45g	3.5g	41.5g
Whole Wheat Pasta	1 cup cooked (140g)	42g	6.3g	35.7g
Quinoa	1 cup cooked (185g)	39g	5.2g	33.8g
Whole Grain Bread	2 slices (56g)	24g	4g	20g

This comparison shows that potatoes actually have comparable net carb content to other common carbohydrate sources when measured by typical serving sizes. The key difference lies in the nutrient density and glycemic response.

Practical Tips for Managing Potato Carbohydrates

Implement these evidence-based strategies to enjoy potatoes while managing your carbohydrate intake:

1. Measure portions - Use a food scale initially to understand what a ½ cup or 100g serving looks like
2. Cool before eating - Refrigerate cooked potatoes for 24 hours to maximize resistant starch formation
3. Keep the skin on - Adds fiber and nutrients while minimally affecting total carb count
4. Pair strategically - Combine with healthy fats (olive oil, avocado) and protein to moderate blood sugar response
5. Vary your sources - Rotate between different potato varieties and other complex carbohydrates for nutritional diversity

Remember that individual responses to carbohydrates vary significantly. The best approach is to monitor your personal response using continuous glucose monitoring or fingerstick testing if you have diabetes, or simply pay attention to your energy levels and satiety if you're generally healthy.

How many carbs are in a small potato?

A small potato (approximately 2 inches in diameter or 130g) contains about 26 grams of total carbohydrates, with 2.3 grams of fiber, resulting in approximately 23.7 grams of net carbs.

Are potatoes high in carbohydrates compared to other vegetables?

Yes, potatoes are higher in carbohydrates than most non-starchy vegetables like broccoli, spinach, or zucchini. However, they're comparable to other starchy vegetables like corn and peas. One medium potato has about the same net carbs as 1 cup of cooked corn.

Does boiling potatoes reduce their carbohydrate content?

Boiling causes some starch to leach into the water, potentially reducing net carbs by 5-10% compared to baking. However, the difference is relatively small. More significantly, boiling with the skin on preserves more nutrients and fiber than boiling peeled potatoes.

How do sweet potatoes compare to white potatoes in carb content?

Sweet potatoes generally have slightly fewer net carbs than white potatoes of the same weight. A medium sweet potato (130g) contains about 27g total carbs with 3.8g fiber (23.2g net carbs), while a medium white potato has about 37g total carbs with 2.7g fiber (34.3g net carbs).

Can I eat potatoes on a low-carb diet?

Yes, with careful portion control. On a moderate low-carb diet (50-100g carbs daily), you can include ½ cup of diced potatoes (about 15g carbs). For stricter low-carb diets, limit to ¼ cup portions. Cooling potatoes after cooking increases resistant starch, which functions more like fiber in your digestive system.