How many carbs are in a baked potato?
One medium baked potato has about 37g of carbohydrate and 33g of net carbs. The potato itself is the same carb load whether baked or boiled. Toppings are a separate count.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 medium baked potato (173g) | 36.6g | 3.8g | 32.8g |
| 1 potato small (138g) | 29.2g | 3.0g | 26.2g |
| 1 potato large (299g) | 63.2g | 6.6g | 56.7g |
| 1 cup (61g) | 12.9g | 1.3g | 11.6g |
| 100 grams | 21.1g | 2.2g | 18.9g |
Net carbs
One medium baked potato has about 33g of net carbs, which is total carbs (37g) minus fiber (4g). Eating the skin provides most of the fiber. Removing the skin and eating only the flesh reduces fiber and raises the effective glycemic response. See the net carbs guide.
Glycemic index of a baked potato
The glycemic index of a baked potato is about 85. A baked potato has a very high glycemic index, higher than a boiled potato. The dry heat of baking gelatinizes the starch more fully than boiling, making it more digestible. A large restaurant baked potato can hit a GI approaching 100 when consumed hot and plain.
For diabetes
A medium baked potato is 37g of carbs with a GI of 85, which is very high. The glucose rise is fast and substantial. Adding butter, sour cream, or cheese slows gastric emptying and blunts the spike significantly. Eating the skin adds fiber that also helps. Still, for most people with diabetes, a medium baked potato is a significant bolus event that should be planned around. A half-potato with protein and vegetables is a more manageable portion. See the diabetes carb-counting guide.
Keto and low carb
One medium baked potato has about 33g of net carbs, well over a full strict keto day's budget. Baked potatoes do not fit keto. Baked cauliflower with the same toppings (butter, cheese, sour cream) has about 5g of net carbs per cup.
Good to know
Restaurant baked potatoes are often larger than a medium (213g+). A large baked potato (299g with skin) has about 63g of carbs. Common toppings add substantially: 2 tablespoons of sour cream adds about 2g, but 1/2 cup of shredded cheese adds about 1g. Chili and cheese toppings (common at fast food chains) can add 30 to 50g of carbs from the chili alone. Bacon and butter add fat but not significant carbs.
Full nutrition (per 100g)
- Calories: 93.0 kcal
- Carbohydrate: 21.15g
- Fiber: 2.2g
- Sugars: 1.18g
- Protein: 2.5g
- Fat: 0.13g
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Get the appFrequently asked questions
How many carbs are in a baked potato?
One medium baked potato with skin (173g) has about 37g of carbohydrate. A large baked potato (299g) has about 63g of carbs.
Does eating the skin of a baked potato lower its carbs?
It doesn't change the total carbs, but the skin contains most of the potato's fiber (about 2g), which slows digestion and lowers the effective glycemic impact slightly.
Is a baked potato keto?
No. One medium baked potato has about 33g of net carbs. Baked cauliflower is the standard keto substitute.
What is the glycemic index of a baked potato?
About 85 for a standard baked potato. This is very high, higher than boiled potatoes (78) because baking fully gelatinizes the starch.
Do toppings lower a baked potato's glycemic index?
Yes, meaningfully. Adding butter, cheese, or sour cream slows gastric emptying and flattens the glucose rise. Even a small amount of fat makes a real difference.