The ketogenic (keto) diet is a very low-carb, high-fat diet that has become incredibly popular for weight loss and improving health. It involves severely restricting carbohydrate intake to induce a metabolic state called ketosis. In ketosis, your body becomes incredibly efficient at burning fat for energy instead of carbs. While carbohydrates like bread, pasta, rice and potatoes are restricted on keto, you can still enjoy moderate amounts of low-carb vegetables like leafy greens, cauliflower, broccoli, asparagus and others.
Can You Eat Sweet Potatoes on Keto?
Traditional sweet potatoes are higher in carbs and need to be limited on a keto diet. A medium sweet potato contains around 23 grams of net carbs (1). Although sweet potatoes are nutritious and low in calories, eating too many could easily knock you out of ketosis.
However, you can choose sweet potato varieties that are lower in carbs, such as Japanese sweet potatoes or Hannah sweet potatoes. A medium Japanese sweet potato has about 13 grams of net carbs, while a Hannah has about 16 grams (2, 3).
Additionally, consuming smaller portions of sweet potatoes or preparing them in dishes with non-starchy vegetables can help you reap their nutritional benefits while keeping carb counts low.
Health Benefits of Sweet Potatoes
Sweet potatoes are incredibly healthy and nutrient-dense. Some of their top benefits include:
- Rich in antioxidants like beta-carotene and vitamin C (4).
- Contain disease-fighting antioxidants like anthocyanins (5).
- Packed with vitamin A. A medium sweet potato provides over 400% of your daily needs (6).
- Excellent source of vitamin C, manganese, copper, pantothenic acid and vitamin B6 (6).
- High in fiber to support digestive health. One medium sweet potato has around 4 grams of fiber (6).
- May help control blood sugar due to their fiber content and complex carbs (7).
- Purple sweet potatoes contain anthocyanins that may reduce inflammation and stabilize blood sugar (8).
Sweet potatoes can be a healthy addition to a well-formulated keto diet when consumed in moderation.
Keto-Friendly Ways to Include Sweet Potatoes
Here are some ways you can add some sweet potatoes into your keto diet:
Try a Small Portion
One of the simplest ways to include sweet potatoes on a keto diet is to stick to a portion of around 1/3–1/2 medium sweet potato per serving.
This provides around 8–12 grams of net carbs, allowing enough room in your daily carb limit to remain in ketosis.
Mix Them with Low-Carb Veggies
Making meals that combine sweet potatoes with non-starchy vegetables is a great way to add nutrients while limiting carb counts.
Some examples of keto-friendly sweet potato recipes include:
- Roasted sweet potato and Brussels sprouts
- Mashed sweet potatoes with cauliflower
- Sweet potato fries made with almond flour
- Sweet potato hash with kale and mushrooms
- Thai curry with sweet potatoes and green beans
Choose Lower-Carb Varieties
Opting for sweet potato types that are lower in carbs can allow you to fit in a few more grams of sweet potatoes into your daily carb limit.
Some examples of lower-carb varieties to look for include:
- Japanese sweet potatoes: 13 grams of net carbs per medium potato (2)
- Hannah sweet potatoes: 16 grams of net carbs per medium potato (3)
Sweet Potato Flour or Puree
Using sweet potato flour or puree can allow you to cut way back on the carbs and calories while still providing sweet potato flavor to recipes.
Try adding a small amount of sweet potato puree to keto pancakes, cookies, bread or smoothies.
Average Carb Counts in Sweet Potatoes
The carb content can vary greatly among different types of sweet potatoes.
Here are some estimates for the average amount of carbs found in one medium sweet potato:
| Type | Total Carbs | Fiber | Net Carbs |
|---|---|---|---|
| Orange sweet potato | 27 grams | 4 grams | 23 grams |
| Japanese sweet potato | 17 grams | 4 grams | 13 grams |
| Hannah sweet potato | 21 grams | 5 grams | 16 grams |
As you can see, orange sweet potatoes have nearly double the amount of net carbs as the Japanese and Hannah varieties.
Sweet Potato Serving Sizes on Keto
Determining appropriate sweet potato serving sizes comes down to your specific carb intake goals.
Here are some serving sizes to consider on keto based on your total daily net carb allowance:
| Daily Net Carbs | Sweet Potato Serving Size |
|---|---|
| 20 grams/day | 1/4 medium or about 1/2 cup |
| 30 grams/day | 1/3 medium or about 2/3 cup |
| 50 grams/day | 1/2 medium or about 1 cup |
Most people can stick to 20–50 grams of net carbs and maintain ketosis. The more active you are, the more carbs you can eat while staying in ketosis.
Tips for Adding Sweet Potato to Keto
Here are some tips to incorporate sweet potatoes into your keto diet:
- Opt for lower-carb sweet potato varieties like Japanese or Hannah.
- Portion out 1/4–1/2 medium sweet potato per serving.
- Combine with non-starchy vegetables to make complete meals.
- Add puree or flour to keto baking recipes.
- Plan the rest of your meals to be low carb.
- Check your portions using a food scale.
- Test ketones to find your carb tolerance.
Potential Downsides of Eating Sweet Potatoes on Keto
Although sweet potatoes can be included in a keto diet in moderation, there are some potential downsides to consider:
- Could quickly take you out of ketosis: Eating too many sweet potatoes may surpass your carb limit and knock you out of ketosis, especially if you are just starting keto.
- Higher-carb option: There are lower-carb veggie options that may be a better choice for keto like zucchini, eggplant and leafy greens.
- Not as nutrient-dense as on a regular diet: You may only be eating a small portion of sweet potato, so not getting as concentrated of a nutrient boost.
- Need to limit other carbs: Adding sweet potatoes takes up a big chunk of your daily carb budget, requiring you to really restrict other carbs.
- Can cause cravings: Eating sweet potatoes may lead to cravings for other high-carb foods and sweets.
While sweet potatoes can fit into keto diets in small amounts, they should be portioned carefully to keep carb creep at bay.
Frequently Asked Questions
Can I eat sweet potato fries on keto?
Sweet potato fries are higher in carbs than other sweet potato preparations. A serving of sweet potato fries likely has at least 15–30 grams of net carbs depending on portion size, batter ingredients, etc. It’s best to avoid sweet potato fries if following a keto diet strictly.
Are sweet potatoes keto-friendly?
Traditional orange sweet potatoes are too high in carbs to be keto-friendly for most people. However, you can make room for small portions of lower-carb sweet potato varieties in moderation as part of a well-formulated keto diet.
Can I have sweet potatoes on keto if I stay under 50g carbs?
It may be possible to incorporate small servings of sweet potato into a keto diet with 50 grams of carbs or more, depending on your metabolic health and activity levels. However, most people will opt for other lower-carb veggies instead.
What can I replace sweet potatoes with on keto?
Some good replacements for sweet potatoes on keto include turnips, rutabagas, daikon radishes, jicama, cauliflower, pumpkin and butternut squash. These all have a lower amount of net carbs per serving.
The Bottom Line
Sweet potatoes can be enjoyed in moderation on a keto diet. The best approach is to stick to a portion of 1/4–1/2 medium sweet potato at a time and combine them with lower-carb vegetables or in recipes. Opting for lower-carb varieties like Japanese or Hannah sweet potatoes can provide a little more flexibility as well.
However, sweet potatoes should be limited and counted in your daily carb intake to keep your body in ketosis if following a strict keto diet.
