Can you eat sweet potato on the keto diet?

In this article, we will answer the question “Can you eat sweet potato on the keto diet?” and discuss its health benefits?

Can you eat sweet potato on the keto diet?

Yes, you can eat sweet potato on the keto diet. No matter where you are in your keto journey, you may expect to eat 20-50 grams of net carbs each day.

Do you know what this means for you personally? 

One medium sweet potato may easily consume all of your daily carbohydrate allowances, or perhaps push you over it. As a result, sweet potatoes will have to be classified as “not acceptable.” Sweet potatoes may prevent you from entering ketosis if you eat too many of them.

Sugary potato caloric intake

In an ideal world, the term “calorie” would have no practical significance to anyone’s daily existence. In reality, this isn’t the case. Calories matter a lot whether you want to lose, maintain, or gain weight. So, how many calories are in a sweet potato?

  • For every 100 grams of sweet potato, you’ll burn 90 calories.
  • A medium-sized sweet potato has 103 calories.
  • These results appear decent even when viewed from a non-low carb perspective.

Alternatives to Sweet Potato in the Ketogenic Diet

It’s okay if life is difficult, but food shouldn’t contribute to that difficulty. If sweet potatoes aren’t part of your keto diet, there are other foods you may eat that have comparable flavor, texture, or nutritional value.


Creating a sweet potato taste duplicate may not be possible, but there are some possibilities! Carrots, pumpkin, and butternut squash all have a comparable flavor profile while containing fewer carbohydrates. These veggies, like sweet potatoes, have a little sweetness to them. 

Always keep in mind that 100 grams of sweet potatoes contain 20 grams of carbohydrates. In 100 grams, pumpkin comprises just 7g of total carbs. Carrots have more total carbohydrates per 100 grams, with 10g per 100 grams. 100 grams of butternut squash have 12 grams of total carbohydrates. These options are clearly more keto-friendly, even if they don’t have zero carbs.

If none of these solutions satisfy your sweet potato cravings, consider using sweet potato extract. A little of the extract goes a long way with this product due to its high concentration.


When it comes to sweet potato-like texture, you may find it in cauliflower, rutabaga, and even jicama. The total carbs in each of these veggies are fewer than 10 grams per 100 grams. These substitutes may be lacking in sweetness, but a low-carb sweetener may help make up for it. 

You may further increase the similarity by mixing sweet potato extract with one of these alternatives. More than 20 grams of carbohydrates, less than 1 gram of fat, and barely 3 grams of fiber are all you get from sweet potatoes. Even though this is almost the polar opposite of a ketogenic ratio, it doesn’t negate the need of low-carb root vegetables.


When it comes to carbs on a ketogenic diet, the price needs to be justified. If you consume too many sweet potatoes, the carbohydrates in them may cause your blood sugar levels to rise to the point where you are no longer in ketosis. 

This implies that for some people, sweet potatoes aren’t worth the effort. However, sweet potatoes contain complex carbohydrates that enter your circulation much more slowly than dangerous refined sugars do.

However, sweet potatoes don’t have a lot of carbs, so you can enjoy them as a once-in-a-while treat on the keto diet by cooking them with healthy fats like avocado and coconut oil and eating them in moderation.


You may increase your intake of beneficial fats and nutrients by baking sweet potato fries with a little olive oil at home, particularly if you leave the skins on. 

For those who are sweet potato fiends, we have a recipe for a Low-Carb Sweet Potato Casserole with pumpkin, riced cauliflower, ghee, and eggs as well as cinnamon and nutmeg. The top is crumbling pecans and the dish is topped with crumbly pecans and a crumbly pecan topping.

Sweet potatoes may still be included in your keto meal plans if you use sugar-free natural sweeteners like stevia or Swerve (erythritol), as long as you monitor your ketones with ketone test strips or are an experienced keto dieter who knows when to stop eating them.

Sweet potatoes provide a number of health benefits.

  • Keep in mind that sweet potatoes have many additional health advantages in addition to their carb content.
  • The beta-carotene in sweet potatoes helps your brain function and, in the case of purple sweet potatoes, it may assist your memory. Sweet potatoes are good for your brain because of this.
  • Sweet potatoes assist diabetics to maintain stable blood sugar levels since they are complex carbs.
  • In addition to battling free radical damage and boosting your immune system, sweet potatoes are high in antioxidants including beta-carotene, vitamin A, and vitamin C, all of which assist in enhancing your health.

To learn more about eating sweet potato on the keto diet click here

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In this article, we answered the question “Can you eat sweet potato on the keto diet?” and we discussed its health benefits?