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Are Maris Piper Potatoes Keto-Friendly?

Maris Piper Potatoes on a kitchen counter

Embarking on a ketogenic diet journey presents several questions regarding the compatibility of various foods with this low-carb diet.

Among these foods, we find Maris Piper potatoes – a well-known variety loved for its flavor and versatility.

But, Are Maris Piper Potatoes Keto-Friendly? Unfortunately, they aren't, due to their significantly high net carb content.

However, the beauty of a dietary journey, like keto, lies in exploring alternatives and redefining our palate according to our health goals.

In this article, we delve deeply into the carbohydrate content of Maris Piper potatoes, reconsider their place in the keto diet, and explore exciting, compatible alternatives to keep our keto commitments delicious and interesting.

Buckle up for an enlightening journey ahead!


  • Maris Piper potatoes are not keto-friendly due to their high carbohydrate content.
  • While rich in nutrients like Vitamin C, Vitamin B6, potassium, and dietary fiber, Maris Piper Potatoes can disrupt ketosis due to their high net carbs.
  • However, alternatives like cauliflower, radishes, turnips, zucchini, and celeriac keep your meals interesting and keto-compliant.

Are Maris Piper Potatoes Keto-Friendly?

Diving straight into the heart of the matter, we must acknowledge that Maris Piper Potatoes are not considered keto-friendly. This verdict primarily stems from the potato's carbohydrate content, standing at approximately 15.39 grams of net carbs per 100 grams, making it incompatible with the basic principles of a ketogenic diet.

In any typical ketogenic dietary plan, the daily intake of carbs is extremely limited. Stricter versions of the diet call for no more than 20 grams of net carbs per day, while more lenient versions might allow up to 50 grams. Importantly though, these values are far from the carbohydrate content that one would ingest by consuming Maris Piper potatoes, especially considering that it’s uncommon to consume just 100 grams of potatoes in a single serving.

With net carbs being the total carbs minus the dietary fiber, the tally of 15.39 grams puts you close to, or even exceeding, your daily limit with just a modest portion of potatoes, thereby disrupting or preventing the fat-burning state of ketosis that is at the heart of the ketogenic diet's function.

Let's break down these numbers. The majority of the weight in a potato comes from water, about 75% of it. The remaining constituents are primarily carbohydrates, with a small amount of protein and negligible fat content. A medium-sized Maris Piper potato weighs around 175 grams, meaning it contains nearly 27g of net carbs, exceeding the recommended carb intake on a standard keto diet.

Can Maris Piper Potatoes be Incorporated into a Strict Keto Diet?

When it comes to a strict ketogenic diet, our cherished Maris Piper potatoes find themselves in trouble. The common recommendation for such a diet is to restrict net carb intake to 20 grams per day. Given that a mere 100 grams of these potatoes contain 15.39 grams of net carbs, fitting them into a strict keto diet might be akin to a culinary magic trick.

In other words, it’s very difficult, bordering on impossible to include Maris Piper potatoes in a strict ketogenic dietary regimen without exceeding your carb limit. Remember, the primary goal of a strict ketogenic diet is to diminish carb intake sufficiently to trigger a metabolic state known as ketosis, wherein your body burns fat for energy primarily, instead of carbohydrates. Consuming even a small portion of Maris Piper potatoes has the potential to disrupt this carefully calibrated balance.

Now, this doesn’t mean you are left blind. Monitoring your carbohydrate intake can make a world of difference in maintaining a ketogenic lifestyle. There are several user-friendly tools available for tracking nutritional intake, which help you to stay informed about what you're putting into your body. These tools can come in especially handy when you are tempted to indulge in a plate of Maris Piper potatoes, allowing you to make an educated decision about how it may affect your nutrient balance for the day.

Additionally, being mindful of portion sizes is an effective strategy to regulate net carb intake. However, given the particularly high carbs content in Maris Piper potatoes, this method may still not render these potatoes compatible with a strict keto diet.

Delving into the Carbohydrate Content of Maris Piper Potatoes

To understand why Maris Piper potatoes are not deemed keto-friendly, we need to delve into their carbohydrate content and analyze it from the perspective of a ketogenic diet.

Maris Piper potatoes contain about 15.39 grams of net carbs per 100 grams. How this figure is arrived at and why it matters requires a bit of dietary understanding.

When counting carbs on a ketogenic diet, the focus is on 'net carbs', which are the total carbs minus the dietary fiber. Dietary fibers are a unique type of carbohydrate that the body can't fully digest. As it moves through the digestive tract, it doesn't impact blood sugar in the way other carbohydrates do. Therefore, from a dietary perspective, we often neglect the carbs that come from fiber when calculating net carb intake, as they don’t interrupt ketosis.

The carbohydrate content in Maris Piper potatoes doesn't only lie in sugars (0.8g per 100g); it primarily comes from starch (12.44g per 100g), a type of carbohydrate that the body can easily convert into glucose.

Practically speaking, let’s consider a typical serving. A medium-sized Maris Piper potato weighs approximately 175 grams. If the net carb content in 100 grams of these potatoes is 15.39 grams, then a single medium-sized serving brings the net carb content to nearly 27 grams. That's a considerable chunk, or for many on strict keto diets, over their daily limit for carbohydrate intake, all consumed in one, albeit delicious, bite.

Nutritional Snapshot of Maris Piper Potatoes

The nutritional snapshot of Maris Piper Potatoes reveals a diverse array of valuable macro and micro nutrients in every 100g serving. Principally, these potatoes have a net carbohydrate content of 15.39g, making them a significant source of immediate energy.

On the macro level, they contain minimal fats (0.09g) and a considerable amount of dietary fiber (2.1g), which assists in digestion. Additionally, they have a decent amount of protein (2.05g) for a vegetable, contributing to the repair and growth of body tissues.

They boast an impressive supply of essential micronutrients, too. For instance, they provide a rich source of potassium (425.0mg), that supports heart health, and Vitamin C (19.7mg), known for its immune-boosting and antioxidant properties. They also contain a respectable dosage of Vitamin B6 (0.3mg) vital for brain development and function.

Maris Piper Potatoes also include a small amount of total fats, predominantly polyunsaturated fats (0.04g), which can have positive effects on your heart health when consumed in moderation.

Unique to this variety of potato is the presence of lutein + zeaxanthin (9.0ug), potent antioxidants that play a role in maintaining eye health. Other notable micronutrients include magnesium, calcium, and various B vitamins, which fulfill a slew of vital roles in the body. For instance, magnesium is involved in over 300 enzymatic reactions in the body, while calcium is necessary for robust bone health.

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.
'Maris Piper 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 Maris Piper Potatoes on a Keto Diet

A ketogenic diet aims to shift our metabolic state towards ketosis, a process in which the body burns fats instead of carbohydrates for energy. It’s a delicate balance to maintain, and including high-carb foods like Maris Piper Potatoes may tilt the scales unfavorably.

While on a keto diet, people consume high quantities of fats, moderate proteins, and keep their carb intake as low as possible to preserve the metabolic state of ketosis. Consuming Maris Piper potatoes, given their high net carbs content, could disrupt this state, causing the body to revert to using glucose for energy, rather than fats. This switch would essentially mean stepping out of ketosis, compromising the efficacy of the keto diet.

However, the influence of Maris Piper potatoes on the human body isn't entirely negative. It's crucial to identify that they provide numerous beneficial nutrients like Vitamin C, Vitamin B6, potassium, and dietary fiber. They are particularly rich in Vitamin C, which can support immune function and skin health and possess antioxidant properties. Potassium is essential for nerve and muscle cell functioning, as well as maintaining our body's fluid balance. Plus, the dietary fiber in these potatoes aids in digestion and helps in managing hunger by promoting feelings of fullness.

In the context of a balanced diet, Maris Piper potatoes offer several nutritional benefits and can contribute positively to overall health. But when it comes to a ketogenic diet, their high carbohydrate content is the stumbling block, making it hard to stay in ketosis while consuming them.

Avoiding Maris Piper Potatoes in Your Keto Meal Plan

Navigating a ketogenic diet means veering away from high-carb foods like Maris Piper potatoes while embracing high-fat, low-carb alternatives. Here are some practical tips and methods to help you stick to your keto commitments effectively.

The first step in avoiding Maris Piper potatoes lies in understanding the dishes where they might be present. This variety of potatoes is lauded for its versatility - from heavenly mash to crunchy roast potatoes or golden chips. Such dishes could potentially disrupt your state of ketosis due to the high net carbs content in potatoes. Being mindful of this can steer you away from unknowingly compromising your diet.

When it comes to cravings for Maris Piper potatoes, know that it's completely normal. Our palate often yearns for the familiar, and dishes made with Maris Piper potatoes may tickle that comfort food itch. To overcome this, try adopting the mindset that each nutritional decision you make is bringing you one step closer to your health goals.

Encourage yourself to explore culinary creativity within the realm of keto-friendly foods. There is a plethora of vegetables that can provide you with the satisfaction of a hearty meal without sacrificing your keto commitments. In time, your palate may even adjust and start to find delight in the array of flavors offered by the keto-friendly array of ingredients.

Planning is key. By preparing keto-friendly meals in advance, you’re less likely to turn to high-carb foods when hunger strikes. A stocked fridge of carefully selected ingredients will offer you a variety of meals to look forward to, and keep you on track with your diet.

Keto-Compatible Alternatives for Maris Piper Potatoes

Pursuing a ketogenic diet and missing out on Maris Piper Potatoes doesn’t have to feel like you’re depriving yourself. There are myriad keto-compatible alternatives that can satiate your appetite and not compromise your dietary choices. Here are a few you might want to explore:

  1. Cauliflower: An extremely versatile vegetable, cauliflower can be a wonderful substitute for Maris Piper potatoes. It contains only 2.8 grams of net carbs per 100 grams, making it more compatible with a ketogenic diet. Whether riced, mashed, or roasted, cauliflower can readily slip into recipes where you'd typically use potatoes.
  2. Radishes: Although quite different in taste to potatoes when raw, radishes take on a surprisingly potato-like texture and mild flavor when cooked. They contain just 1.8 grams of net carbs per 100 grams, making them a low-carb alternative to Maris Piper potatoes. Use them roasted or in a hearty keto-friendly stew.
  3. Turnips: Turnips can effectively mimic the texture of potatoes in many dishes. At approximately 4.6 grams of net carbs per 100 grams, they can act as a satisfying stand-in for potatoes without providing an overabundance of carbs. They are delicious when roasted, sautéed, or used in soups.
  4. Zucchini: With only 2.11 grams of net carbs per 100 grams, zucchini is a low-carb alternative that is versatile and delicious. While it may not replicate the texture of potatoes in all recipes, it stands tall in its variety of uses in dishes such as zoodles (zucchini noodles), baked zucchini fries, or stuffed zucchini boats.
  5. Celeriac: Known as celery root, celeriac brings a unique taste and just 5.9 grams of net carbs per 100 grams. It can provide a pleasant change to your keto meal roster. It can be pureed, roasted, or used in a rich keto-friendly casserole.

Concluding Thoughts on Maris Piper Potatoes and Keto

The voyage of navigating the complex terrains of the ketogenic diet has led us to a notable roadblock – Maris Piper potatoes. With their inherently high net carb content, these potatoes pose a challenge for those endeavoring to maintain a state of ketosis. The ultimate goal of a ketogenic diet is to burn fat instead of carbs for energy, and even a modest portion of Maris Piper potatoes can disrupt this delicate balance due to their significant carb content.

While it's crucial to remember that Maris Piper potatoes offer a treasure trove of essential nutritional benefits (like Vitamin C, Vitamin B6, potassium, and dietary fiber), their high-carb presence largely excludes them from the green-list of a strict keto diet.

However, the culinary world is vast and creative. The doors closed by the exclusion of Maris Piper potatoes opens the gates to a host of alternative, keto-compatible vegetables like cauliflower, radishes, turnips, zucchini, and celeriac. Embracing these substitutes means finding not only new flavors but also innovative ways to satiate your appetite.

Here’s something to ponder on as we conclude: the journey of dieting is personal. Each one of us has different tastes, preferences, and health goals. The exclusion of Maris Piper potatoes from your keto diet should not serve as a limitation, but rather an opportunity. It might open doors to new culinary experiences and combinations you might not have considered before! Hence, you're encouraged to experiment within the ambit of keto-friendly ingredients and create your distinct, enjoyable meals.

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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

A: Maris Piper potatoes contain a high amount of carbohydrates, approximately 17.58 grams per 100 grams. As a ketogenic diet primarily emphasizes low-carb intake, consuming these potatoes can disrupt the metabolic state of ketosis.

A: Outside of a keto context, Maris Piper potatoes are incredibly nutritious, providing essential nutrients like Vitamin C, Vitamin B6, potassium, and dietary fiber. It's their high carb content that makes them less suitable for a keto diet.

A: There are several vegetables you can turn to instead of Maris Piper potatoes, including cauliflower, radishes, turnips, zucchini, and celeriac. These alternatives offer significantly lower net carbs with varying tantalizing flavors and textures.