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The total carb count for a serving of pot roast with potatoes and carrots can range from around 45 grams to over 100 grams of net carbs, depending on serving sizes and specific ingredients used. On average, a 6 ounce serving of pot roast will have around 5 grams of carbs from the meat itself. Potatoes can add around 26 grams of carbs per 1 cup serving, while 1 cup of carrots adds about 12 grams of carbs. So for a typical plate with 6oz pot roast, 1 cup potatoes and 1/2 cup carrots, you would get around 45 grams total carbs.
Calculating Carbs in Pot Roast
To determine the total carb count, we need to look at the carb contents of each ingredient in a pot roast dish:
Pot Roast Meat
The meat itself (usually beef chuck roast or bottom round) contains minimal carbs, around 0-5 grams per 6 ounce serving. A 6 ounce serving of bottom round contains:
- Calories: 276
- Fat: 12g
- Carbs: 0g
- Protein: 40g
The small amount of carbs come from the glycogen stores in the meat. So the pot roast itself adds very little to the overall carb count.
Potatoes
Potatoes are one of the main sources of carbs in a pot roast dish. The amount can vary significantly depending on the type and quantity of potatoes used.
| Type of Potato | Grams of Carbs per 1 Cup |
|---|---|
| Russet | 36g |
| Red | 26g |
| Sweet | 23g |
| Fingerling | 19g |
As you can see, russet potatoes contain the most carbs, with 36 grams per 1 cup serving. Sweet potatoes and fingerlings are lower in carbs than white potatoes.
Carrots
Carrots also add a significant number of carbs to pot roasts. Each 1 cup serving of chopped carrots contains about:
- 12 grams carbs
- 45 calories
- 4 grams sugar
- 3 grams protein
- 3 grams fiber
So carrots are relatively high in carbs for a vegetable, with a 1/2 cup contributing around 6 grams total carbs to the dish.
Onions and Other Vegetables
In addition to potatoes and carrots, pot roasts often contain onions and other vegetables like celery, mushrooms, etc. These contribute small amounts of additional carbs:
- Onions: 9g carbs per 1 cup
- Celery: 3g carbs per 1 cup
- Mushrooms: 2g carbs per 1 cup
Gravy or Sauce
Many pot roast recipes call for making a gravy or sauce from the cooking juices. The carb content here depends on how it’s made:
- Beef broth – 0-1g carbs per cup
- If flour is used to thicken, about 7g carbs per 1/4 cup
- If cornstarch is used to thicken, about 11g carbs per 1/4 cup
Total Carb Count in a Typical Serving
Putting this all together, for a typical pot roast plate containing:
- 6oz beef
- 1 cup potatoes
- 1/2 cup carrots
- 1/4 cup onions
- 1/2 cup gravy
The total net carb count would be:
| Food | Carbs |
|---|---|
| 6oz pot roast | 5g |
| 1 cup potatoes | 26g |
| 1/2 cup carrots | 6g |
| 1/4 cup onions | 2g |
| 1/2 cup gravy | 4g |
| Total: | 45g |
So in total, a typical 6oz serving of pot roast with potatoes, carrots and gravy will contain around 45 grams of net carbohydrates.
How to Reduce Carbs in Pot Roast
If you are limiting carbs, there are some simple substitutions you can make to reduce the carb count in pot roast:
- Use lower carb vegetables like mushrooms, celery, cabbage instead of potatoes or carrots
- Try turnips, rutabaga or radishes instead of potatoes
- Use cauliflower mash instead of regular mashed potatoes
- Replace flour with cornstarch to thicken the gravy
- Serve smaller portions of potatoes/carrots and more pot roast
- Go easy on the gravy or skip it altogether
By doing some carb swaps with the vegetables and being mindful of portions and gravy, you can easily make a lower carb pot roast dish.
Low Carb Pot Roast Recipe
Here is a sample recipe for a low carb pot roast meal:
Ingredients:
- 3 pounds beef chuck roast
- 1 tablespoon olive oil
- 1 onion, chopped
- 4 cloves garlic, minced
- 1 cup mushroom, sliced
- 1 cup chicken broth
- 1 teaspoon thyme
- Salt and pepper to taste
Instructions:
- Preheat oven to 325°F.
- Heat olive oil in a skillet over medium high heat. Add roast and brown for 3-4 minutes on each side.
- Transfer roast to slow cooker and top with onions, garlic, broth, thyme and mushrooms.
- Cook on low heat for 8-10 hours or high heat for 5-6 hours.
- Remove roast and shred with two forks. Stir shredded beef back into slow cooker.
- Serve meat and juices topped with sliced avocado.
This low carb pot roast skips the potatoes and uses mushrooms instead for added volume and moisture. The end result is a delicious low carb roast with only around 7 grams of net carbs per serving.
Nutrition Information
Based on the recipe above, here is the carb count for a 6oz serving:
| Food | Amount | Carbs |
|---|---|---|
| Chuck roast | 6oz | 0g |
| Onion | 1/4 cup | 2g |
| Mushrooms | 1/4 cup | 1g |
| Chicken broth | 2 Tbsp | 1g |
| Total: | 7g |
Compare that to a regular pot roast with potatoes and carrots, which could have up to 45g carbs in a serving! By making some simple modifications, you can reduce the carb content dramatically while still enjoying delicious and comforting pot roast.
Conclusion
The total amount of carbs in a pot roast dish can vary greatly based on the specific ingredients and portions. While the meat itself is very low carb, ingredients like potatoes and carrots can add a significant amount of carbs. To keep carbs low, opt for lower carb veggies, smaller portions of starchy vegetables, and limit gravy. With some simple adjustments, it’s easy to enjoy pot roast while staying within your daily carb limit.
