How many carbs are in potato?
Potato has 37 g of total carbs per 1 medium (173 g) — about 33 g net carbs after 4 g of fiber. That's 21.4 g of carbs per 100 g, roughly 13% of the 275 g Daily Value.
USDA FoodData Central · Russet, baked, flesh and skin · FDC 170030
Carbs by portion
| Portion | Total carbs | Net carbs | Fiber | Sugar | Calories |
|---|---|---|---|---|---|
| 1 medium (173 g) | 37 g | 33 g | 4 g | 1.9 g | 164 |
| 100 g | 21.4 g | 19.1 g | 2.3 g | 1.1 g | 95 |
| 1 oz (28 g) | 6.1 g | 5.4 g | 0.7 g | 0.3 g | 27 |
Net carbs = total carbs − fiber (the carbs that raise blood sugar, used in keto/low-carb tracking). Values computed from USDA per-100 g data (FDC 170030, SR Legacy). Russet, baked, flesh and skin.
One medium baked russet potato is a starchy carbohydrate at its core: about 37.0 g of total carbs, skin on (173 g), which is 21.4 g per 100 g. There’s almost no fat and only about 4.5 g of protein, so when people ask “how many carbs in a potato,” most of the answer is starch. But unlike refined white rice, a potato comes with a few honest advantages — its skin carries fiber, and the flesh is dense in potassium — which change how that starch lands.
Why net carbs come down a few grams
The number that matters for keto, low-carb, and diabetes tracking is net carbs — total carbs minus fiber. A medium potato eaten with the skin carries about 4 g of fiber, so the net carbs settle at roughly 33.0 g, a few grams under the total. That’s a real, if modest, edge over white rice, where fiber barely registers and net carbs sit essentially on top of the total. Most of a potato’s fiber lives in and just beneath the skin, so peeling it throws away part of that buffer — leaving the skin on keeps both the fiber and the extra minerals that come with it.
How a medium potato fits a daily budget
In practical terms, a medium potato is a substantial chunk of carbohydrate — enough that on a strict keto plan (20–50 g net carbs a day), one potato can use most or all of the budget. On a moderate or diabetic-friendly plan, it’s better treated as a portion-controlled carb that earns its place: it’s higher in fiber and far higher in potassium than the same serving of white rice, and the skin’s fiber plus a side of protein blunts the glycemic hit. Potatoes aren’t “bad” — they’re a nutritious, satisfying starch — they’re just dense in the one macro you’re usually counting, so size the portion to your goal.
If you want the protein side of the picture, see protein in a potato — and for any packaged potato product you’re tracking, always read the label’s own carb and fiber lines.
Frequently Asked Questions
How many carbs are in a baked potato?
About 37.0 g of total carbohydrate in one medium baked russet with the skin (173 g), which is 21.4 g per 100 g (USDA FDC 170030). The skin brings about 4 g of fiber, so net carbs come down to roughly 33.0 g — lower than a same-size serving of white rice, where fiber barely registers.
What are the net carbs in a potato?
Roughly 33.0 g net carbs in a medium baked potato — total carbs (37.0 g) minus about 4 g of fiber. That fiber, most of it in and just under the skin, is the potato's edge over refined starches: it pulls the net down by a few grams and slows digestion a little. Peel the potato and you give some of that back.
Is a potato keto or low-carb?
No. A medium potato at about 33 g net carbs would use most or all of a typical 20–50 g daily keto budget. Potatoes are a starchy, higher-glycemic vegetable — nutritious, but not low-carb. On keto, cauliflower or turnip is the usual stand-in; on a moderate plan, a smaller potato eaten skin-on with protein fits more easily.
Do potatoes spike blood sugar?
They can. Potato starch is digested fairly quickly, so potatoes carry a relatively high glycemic load, especially without the skin. Eating the skin for its fiber, cooling cooked potatoes (which forms some resistant starch), and pairing them with protein or fat all soften the rise. Portion size still matters most for blood sugar.
Does a potato have more carbs than rice?
A medium potato (about 37 g) is a touch below a cup of cooked white rice (about 45 g) on total carbs, and it wins on net carbs: the potato's skin supplies about 4 g of fiber versus under 1 g for white rice, so net runs roughly 33 g vs 44 g. The potato also brings far more potassium and some vitamin C.
When was this data last verified?
2026-06-04, against USDA FoodData Central FDC 170030 (Potatoes, Russet, flesh and skin, baked; SR Legacy). We re-verify reference pages periodically and update when USDA revises the entry.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). See our methodology and the macro calculator to turn this into a daily target.