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Are Alturas Potatoes Keto-Friendly?

Alturas Potatoes on a kitchen counter

The question "Are Alturas Potatoes Keto-Friendly?" sets the tone for our detailed exploration into the labyrinths of the ketogenic diet rules.

Unfortunately, the quick answer is no.

Alturas potatoes, with their high carbohydrate content, do not align with a diet, such as keto, that demands low carbohydrate intake.

As we navigate through the nuances of carbohydrate content, keto-compatible alternatives, and practical tips to balance a keto diet without Alturas potatoes, this focused analysis will provide a comprehensive answer to why Alturas potatoes and the keto diet find themselves at opposite ends of the nutrition spectrum.

So, buckle up for an insightful journey into understanding Alturas potatoes' significant role—or rather, non-role—in a strict ketogenic lifestyle.


  • Alturas Potatoes, although nutritionally beneficial, are not Keto-friendly due to their high carbohydrate content.
  • Regular consumption of Alturas Potatoes on a Keto diet could potentially knock your body out of ketosis.
  • Alturas Potatoes, far from being 'unhealthy,' pack nutritional benefits that contribute to overall health, but are not suitable on a strict ketogenic lifestyle.

Are Alturas Potatoes Keto-Friendly?

Living the keto lifestyle often involves weighty dietary decisions, one of which is determining the suitability of our beloved Alturas potatoes. Unfortunately, the short answer is no, they are not keto-friendly. Let's understand why.

The Ketogenic diet, as you know, is built on the foundation of low-carb, high-fat foods to aid in inducing the fascinating metabolic state known as ketosis. This process happens when our bodies are deprived of sufficient carbohydrates and are forced to break down fats for energy instead. It's a delicate balance and maintaining it involves careful monitoring of our macro-nutrient intake.

Alturas potatoes, although undeniably nutritious and versatile, sum up to 15.39g of net carbs per 100g. Now, you might think, "15 grams— that's not much, right?" Permit me to shed some light here. Most ketogenic diets recommend a daily carbohydrate intake of approximately 20-50g. Just a modest serving of Alturas potatoes – let's say around 200g – would take you over the half of your total daily carb allotment.

The numbers speak for themselves; these potatoes carry a macro-nutrient composition that makes them too carb-heavy to fit within the ketogenic dietary framework. Even the most flexible keto plans often exclude such high-carb foods to successfully maintain ketosis.

Can Alturas Potatoes be Incorporated into a Strict Keto Diet?

The short and lemon-sour answer is, not really. Incorporating Alturas potatoes into a strict ketogenic diet may seem like a tantalizing idea due to their unique flavour and texture, but their high net carb content makes them an unlikely ally in your pursuit of ketosis.

When following the Ketogenic diet, every gram of carb counts as you try to restrict your daily intake to an scantly 20-50g. Considering that a standard serving size of Alturas potatoes— around 200g— clocks up over 30g of net carbs, it is clear that these potatoes can easily make you overshoot your daily carb limit.

One might think, at first, that reducing the portion size of Alturas potatoes to abide by the carb restrictions would work. However, the harsh reality is that it's not just about fitting a food into your daily carb limit, but also about the nourishment that it provides. A smaller portion of Alturas potatoes might have fewer carbs, but it would also offer less nutrition, which isn't a beneficial trade-off. In this case, the high carb cost simply doesn't justify the nutritional payoff in a ketogenic context.

Key to successfully adherring to a keto diet is being vigilant about your carb intake. It's critical to engage in frequent and consistent tracking of the carb content of everything you consume. An effective way to do this is by using a food diary or a mobile app – many of which can help calculate your daily carb totals, making it easier to spot and avoid high-carb foods like Alturas potatoes.

Finding keto-friendly substitutes for Alturas potatoes, such as other less starchy vegetables, is another proactive step in maintaining ketosis. The goal is to keep your nutrient intake balanced while strictly watching your carb limit. Remember, the idea isn't to eliminate carbs entirely but to minimize them to a level that helps maintain the metabolic state of ketosis.

Delving into the Carbohydrate Content of Alturas Potatoes

When it comes to understanding the carbohydrate content of a food item like Alturas potatoes, it can be a bit of a scientific affair. As we delve into the specifics, we find that Alturas potatoes contain 15.39g of net carbs per 100g. Net carbs, as you may know, refer to the total amount of carbohydrates in a food minus the fiber content, and this is the figure most relevant for those of us following a ketogenic diet.

Why is this so? Well, fiber is a type of carbohydrate that our bodies can't digest, so it doesn't raise blood glucose levels and thus doesn't count towards the daily carbohydrate limit of a keto diet. Hence, we only consider the net carbs—the digestible carbohydrate that influences blood glucose levels.

With this in mind, the seemingly small figure of 15.39g of net carbs in 100g of Alturas potatoes suddenly becomes quite significant. Let's consider this in practical terms. If you were having a meal with a serving of 200g of these potatoes, which is pretty realistic, that's an intake of approximately 30.78g of net carbs!

Remember, on a strict keto diet, the aim is to consume a maximum of around 20-50g of net carbs daily. Just in that one serving of Alturas potatoes, you've used up most, if not all, of your carb allowance for the day and possibly knocked your body out of the state of ketosis.

Nutritional Snapshot of Alturas Potatoes

The Alturas Potatoes provide an intriguing nutritional profile. Here's a breakdown for a 100g serving:

Carbohydrates are the prime energy source and, in a 100g sample, we find nearly 15.39g net carbs and 17.49g of total carbs. These carbohydrates include a small, but beneficial 2.1g worth of dietary fiber.

On the proteins front, the Alturas Potatoes offer a modest 2.05g. Though light on the quantity, they contain essential amino acids like Valine, Leucine, Isoleucine and Lysine, crucial for body functions, including muscle repair and immunity strengthening.

In terms of fats, Alturas Potatoes comprise a negligible amount of about 0.09g, including various fatty acids, implying they are near-to-fat-free.

Mineral-wise, the Alturas Potatoes are outstandingly rich in Potassium, with a robust 425.0mg. This nutrient is known to support proper heart and muscle function. In addition, they also contain substantial amounts of Phosphorus, Magnesium, Calcium, and trace elements like Copper, Iron, and Manganese, vital to numerous body functions.

Regarding vitamins, these potatoes exhibit a healthy array of Vitamin C (19.7mg), Vitamin B6, and small amounts of other essential vitamins such as Vitamin E, Vitamin K1, Riboflavin, Niacin, and Pantothenic acid, all contributing to bolstering the body's defenses.

Lastly, Alturas Potatoes hold 77.0kcal of energy and contain a considerable 79.25g of water, which aids in hydration.

Nutrient NameAmount and Unit per 100g
Net Carbs 15.39g
Carbohydrate, by difference 17.49g
Fiber, total dietary 2.1g
Total fats 0.09g
Protein 2.05g
Sodium, Na 6.0mg
Potassium, K 425.0mg
Magnesium, Mg 23.0mg
Calcium, Ca 12.0mg
Vitamin B-6 0.3mg
Vitamin C, total ascorbic acid 19.7mg
Vitamin E (alpha-tocopherol) 0.01mg
Vitamin K1 2.0ug
Copper, Cu 0.11mg
Iron, Fe 0.81mg
Phosphorus, P 57.0mg
Selenium, Se 0.4ug
Zinc, Zn 0.3mg
Beta-carotene 1.0ug
Lutein + zeaxanthin 9.0ug
Betaine 0.2mg
Manganese, Mn 0.15mg
Thiamin 0.08mg
Riboflavin 0.03mg
Niacin 1.06mg
Pantothenic acid 0.3mg
Folate, total 15.0ug
Choline, total 12.1mg
Calories 77.0kcal
Water 79.25g
Tryptophan 0.02g
Threonine 0.07g
Isoleucine 0.07g
Leucine 0.1g
Lysine 0.11g
Methionine 0.03g
Cystine 0.02g
Phenylalanine 0.08g
Tyrosine 0.05g
Valine 0.1g
Arginine 0.1g
Histidine 0.04g
Alanine 0.06g
Aspartic acid 0.48g
Glutamic acid 0.35g
Glycine 0.06g
Proline 0.06g
Serine 0.07g
Fatty acids, total saturated 0.02g
Fatty acids, total monounsaturated 0.0g
Fatty acids, total polyunsaturated 0.04g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Alturas Potatoes' was not found in FoodData Central, so nutritional data for 'Potatoes, flesh and skin, raw' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Alturas Potatoes on a Keto Diet

Staying true to the Ketogenic diet and maintaining ketosis is a balance act that becomes incredibly challenging when high-carb foods like Alturas potatoes come into play. As we have explored, these potatoes hold a sizable amount of net carbs that could easily upset the keto balance. Regularly consuming Alturas potatoes on a keto diet could potentially knock your body out of ketosis, halting the fat-burning benefits of the diet.

But let's not dismiss Alturas potatoes in their entirety. Far from being 'unhealthy,' they actually pack several nutritional benefits that contribute to our overall health and wellness. They're a fantastic source of essential vitamins and minerals, including Vitamin C, B vitamins, and potassium, amongst others. They're rich in dietary fiber, which is beneficial for our digestive systems.

However, the context is important here. When we consider Alturas potatoes through the lens of a ketogenic diet, their high-carb profile overpowers these beneficial properties. If we are strictly adhering to keto, the principal aim is to maintain ketosis, which demands a minimal intake of net carbs. The healthful qualities of Alturas potatoes, while notable, do not negate the fact that these starchy vegetables could potentially disrupt our finely-tuned ketogenic balance.

Avoiding Alturas Potatoes in Your Keto Meal Plan

Steering clear of high-carb foods like Alturas potatoes can be a little tricky, particularly if they have been a staple in your diet earlier. Here are a few practical methods that can help you navigate around Alturas potatoes and maintain your keto-friendly diet successfully.

First and foremost, identify when and where you might encounter Alturas potatoes. These nutritious spuds often sneak into our meals hidden in gratins, mashed, or as a side dish. Squaring away any high-carb culprits from your shopping list is a critical first step. Avoid buying such foods, so they never even reach your pantry and subsequently, your plate.

In cooking, consider keto-friendly alternatives to potatoes, such as cauliflower and radishes, which can mimic similar textures and fill the potato-shaped hole on your plate. A side of cauliflower gratin or a serving of roasted radishes can help fulfill cravings while sticking within your carb limit.

Planning is beneficial, if not essential, in maintaining a strict keto diet. Plan your meals ahead of time, accounting each food's carb content. There are various meal tracking and planning apps available today that can help with this task.

Lingering cravings for Alturas potatoes can be quite a challenge. When faced with a 'potato urge,' take a moment to remind yourself of your health goals and the reasons you've chosen a ketogenic lifestyle. Are the short-spanned joy and the taste worth knocking your body out of ketosis?

Finally, create a bank of go-to keto recipes that you love. This way, you always have a reliable list of approved meals to turn to when hunger strikes, making it less likely that you’d reach for high-carb foods like Alturas potatoes.

Keto-Compatible Alternatives for Alturas Potatoes

When following a ketogenic diet, it's essential to find low-carb alternatives for high-carb foods that you love. With Alturas potatoes ruled out from your keto-friendly menu due to their high net carb content, we can explore a few substitutes that are much more in line with the dietary guidelines of the ketogenic lifestyle.

One of the most popular substitutes for potatoes in a keto diet is cauliflower. A versatile vegetable, cauliflower is high in fiber but low in carbs, making it a great alternative. For instance, 100g of cauliflower contains approximately 5g of carbs, almost one-third of the 15.39g found in the same amount of Alturas potatoes. It can be riced, mashed, or roasted, and its mild taste makes it an excellent canvas for a variety of flavours.

Another hearty alternative is the radish. Radishes contain only 3.4g of carbs per 100g, significantly lower than Alturas potatoes. Their crisp texture and zingy flavor work fantastically in salads, soups, or even when roasted, as they take on a mellow, potato-like taste and texture.

Zucchini, too, is a low-carb, keto-friendly option, providing only about 3.11g of carbs per 100g. A staple in zoodles (zucchini noodles), it's also delicious when grilled, stuffed, or made into a casserole.

Turnips, bearing 6g of carbs per 100g, can also help emulate the role of potatoes on your plate. With a slightly sweet, earthy flavor, turnips work well in several dishes— from a colourful addition in your keto salads to a comforting bowl of mashed turnips.

Concluding Thoughts on Alturas Potatoes and Keto

As we traverse the aisles of the Ketogenic diet, it's clear that Alturas potatoes, while wonderfully flavorful and nutritionally robust, don't quite fit into the carefully curated low-carb, high-fat segmentation of keto foods. Their high net-carb content, reaching over 15g in just a 100g serving, poses a significant hurdle in keeping within the daily carb limits.

Nutritionally, these potatoes are packed with important vitamins and minerals, along with essential fibers. However, when viewed through the strict keto lens, these benefits are overshadowed by their high carbohydrate content.

Finding new ways to satiate your palate while adhering to the keto guidelines is an interesting culinary adventure. Using low-carb, keto-friendly alternatives to Alturas potatoes, like cauliflower, radish, zucchini, and turnips, will not only help you navigate around the high carb pitfalls but also add a delightful variety to your keto meals.

The key takeaway here is the profound importance of understanding the nutritional profile of every food you eat when on a keto diet. By doing so, you become more aware of the unseen carbs that might throw you off your ketosis path.

As our last unique nugget of wisdom, it's important to remember that while ketogenic diets are a popular trend in today's health landscape, it's always good to balance this diet with routine exercise and a proactive lifestyle. The goal of a keto diet isn't to drastically expel all carbs from your life forevers, but rather to train our bodies to use other sources of energy, like fats, as efficiently as possible.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


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Frequently Asked Questions

Yes, most potato variants, including Alturas, contain a high carb content that is not compatible with a ketogenic diet's low-carb focus.