Home » Friendly » Plants » Roots and Tubers » Sweet Potatoes » Are Excel Sweet Potatoes Keto-Friendly?

Sweet Potatoes

Are Excel Sweet Potatoes Keto-Friendly?

Excel Sweet Potatoes on a kitchen counter

In our quest for understanding how different food items fit within the parameters of a ketogenic diet plan, today, we are addressing the question, "Are Excel Sweet Potatoes Keto-Friendly?".

From their intricate carbohydrate content profile to their overall nutritional contribution, and, of course, the challenges and implications they may pose on a ketogenic diet, we'll delve deeply into the nature of these lovely tubers.

We'll also navigate the possibilities of overcoming Excel Sweet Potatoes cravings on a keto diet and explore a few palate-friendly, low-carb subsitutes.

So, buckle up your taste buds and let's embark on this journey of nutritional knowledge exploration.


  • Excel Sweet Potatoes have too high a net carb content to be considered keto-friendly. But there's more...
  • These vibrant tubers are rich in nutrients but can disrupt a state of ketosis due to their high net carb content.
  • You'll have to wave goodbye to Excel Sweet Potatoes on a keto diet, but wait... there's a silver lining.

Are Excel Sweet Potatoes Keto-Friendly?

Diving right into it, the short answer is: no, Excel Sweet Potatoes are not considered keto-friendly. Why, you ask? It all boils down to macronutrients and the fundamental tenets of a ketogenic diet.

You see, the ketogenic diet is designed to push the body into a state of ketosis, which is when the body uses fat as its primary fuel source instead of carbohydrates. For this metabolic transition to occur, it is crucial to limit the intake of carbohydrates drastically. Most individuals on a ketogenic diet aim to consume around 20 to 50 grams of net carbs per day, depending on individual factors.

Now, let's glance at the carb data of our protagonist - the Excel Sweet Potato. Boasting a net carbohydrate content of 17.12 grams per 100 grams, a single, modest serving of this vibrant tuber can easily consume a considerable chunk of your daily carb allowance on a ketogenic diet. Hence the verdict - Excel Sweet Potatoes, although delightful to the palate and nutritionally rich, are not compatible with a strict ketogenic lifestyle.

Remember, nutritious foods can exist outside of the keto-approved list, as is the case with Excel Sweet Potatoes. However, in the strictest sense of ketogenic dieting guidelines, these starchy tubers, packed to the brim with carbs, don't quite fit the bill.

Can Excel Sweet Potatoes be Incorporated into a Strict Keto Diet?

Incorporating Excel Sweet Potatoes into a strict keto diet is not the most compatible choice due to the innate, albeit delicious, starchiness. As we've previously mentioned, Excel Sweet Potatoes pack a hefty 17.12g net carbs per 100g, leaving little room for additional carb intake within the restricted perimeters of a typical keto diet, which usually allows for only 20 to 50g of net carbs daily.

So, if you were to incorporate Excel Sweet Potatoes into your strict keto diet, not only would you be pushing the limit of your carb intake, but you may risk not being able to fit other essential and diverse foods into your meal plan. Diversity in meal plans is crucial to ensure that you receive a wide range of nutrients and keep your meals interesting!

There are efficient methods and tools to keep track of your carb intake, such as food and nutrition apps, which can be a great ally in your journey. Using these tools can keep you mindful and aware, hence helping you avoid pitfalls like over-consuming high-carb foods, such as Excel Sweet Potatoes, and staying dedicated to ketosis maintenance.

Delving into the Carbohydrate Content of Excel Sweet Potatoes

Unraveling the carbohydrate content of Excel Sweet Potatoes allows us to fully grasp why they aren't classified as keto-friendly. At face value, the carbohydrate content of a food item may seem straightforward, but when we're dealing with a keto diet – it isn’t quite that simple. Enter the concept of 'net carbs', the beacon for individuals on a ketogenic diet.

Net carbs are calculated by subtracting the grams of fiber (a non-digestible carbohydrate) from the total grams of carbohydrates. It’s these net carbs that fuel the body with glucose. Now, in the context of a keto diet where we want the body to be fuelled more by fats and less by glucose, keeping net carbs low on the list is a priority.

Let's apply this to our Excel Sweet Potatoes. Per 100 grams, Excel Sweet Potatoes contain a total of 20 grams of carbohydrates. However, considering that around 3 grams out of these 20 grams are fiber, this leaves us with a net carb content of around 17 grams. This corresponds to 17.12g net carbs per 100 grams.

To clarify, imagine a typical serving size of a cooked Excel Sweet Potato, which amounts to around 200 grams. In this serving size, you'd be consuming approximately 34.24g net carbs! Now when you measure this against the confining restrictions of a typical keto diet (20-50 grams of net carbs per day), you can see how quickly that budget can be spent on a single serving of Excel Sweet Potatoes.

Nutritional Snapshot of Excel Sweet Potatoes

The Excel Sweet Potato offers a diverse range of nutrients for a well-rounded diet. Packed in a 100g sample, it extends beyond just being a source of energy with 86.0kcal.

Primarily, it contains 20.12g of Carbohydrates, majorly comprised of Net Carbs at 17.12g. Fiber accounts for 3.0g, favouring good gut health. Although lean on Total fats, with only 0.05g, it does offer 1.57g of protein. These together create a balanced macronutrient profile.

The mineral content, Sodium (55.0mg) and Potassium (337.0mg), sustains electrolyte balance, while Magnesium (25.0mg), Calcium (30.0mg), Iron (0.61mg), and Zinc (0.3mg) further enrich the micronutrient profile. Copper, Manganese, and the seldom mentioned Selenium enhance the mineral diversity.

An impressive array of vitamins are also present. With Vitamin A at 709.0ug, it stands out for eye health, and the presence of Vitamins B6, C, E, and K1 cater to multiple bodily functions. Also noteworthy is Beta-carotene at 8509.0ug; the body converts these into additional Vitamin A.

Excel Sweet Potato comes with a full set of essential amino acids, with Tryptophan, Threonine, Isoleucine, Leucine, Lysine, Methionine, Cysteine, Phenylalanine, Tyrosine, Valine, Arginine, Histidine, Alanine, Aspartic acid, Glutamic acid, Glycine, Proline, and Serine.

The water content (77.28g) adds to its unique hydration value. While Folate and Choline fortify its status as a nourishing food item. However, it's essential to note that while healthful, the high carb content may not align with certain diet types, like keto.

Nutrient NameAmount and Unit per 100g
Net Carbs 17.12g
Carbohydrate, by difference 20.12g
Fiber, total dietary 3.0g
Total fats 0.05g
Protein 1.57g
Sodium, Na 55.0mg
Potassium, K 337.0mg
Magnesium, Mg 25.0mg
Calcium, Ca 30.0mg
Vitamin A 709.0ug
Vitamin B-6 0.21mg
Vitamin C, total ascorbic acid 2.4mg
Vitamin E (alpha-tocopherol) 0.26mg
Vitamin K1 1.8ug
Copper, Cu 0.15mg
Iron, Fe 0.61mg
Phosphorus, P 47.0mg
Selenium, Se 0.6ug
Zinc, Zn 0.3mg
Beta-carotene 8509.0ug
Manganese, Mn 0.26mg
Thiamin 0.08mg
Riboflavin 0.06mg
Niacin 0.56mg
Pantothenic acid 0.8mg
Folate, total 11.0ug
Choline, total 12.3mg
Calories 86.0kcal
Water 77.28g
Tryptophan 0.03g
Threonine 0.08g
Isoleucine 0.06g
Leucine 0.09g
Lysine 0.07g
Methionine 0.03g
Cystine 0.02g
Phenylalanine 0.09g
Tyrosine 0.03g
Valine 0.09g
Arginine 0.06g
Histidine 0.03g
Alanine 0.08g
Aspartic acid 0.38g
Glutamic acid 0.16g
Glycine 0.06g
Proline 0.05g
Serine 0.09g
Fatty acids, total saturated 0.02g
Fatty acids, total monounsaturated 0.0g
Fatty acids, total polyunsaturated 0.01g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Excel Sweet Potatoes' was not found in FoodData Central, so nutritional data for 'Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Excel Sweet Potatoes on a Keto Diet

When discussing the health implications of Excel Sweet Potatoes on a ketogenic diet, it's critical to balance our conversation by focusing not only on the high net carb content but also on its overall nutritional wealth.

On one hand, the primary obstacle of integrating Excel Sweet Potatoes into a ketogenic diet is the high net carb content. Consuming these sweet starchy delights could interfere with a state of ketosis, the metabolic state where your body burns fat as a primary energy source instead of carbs. Maintaining this balance is critical for those following a ketogenic diet, and the carb richness of Excel Sweet Potatoes can potentially tip that balance in the wrong direction.

On the other hand, the story of Excel Sweet Potatoes isn't just about carbs. It's about a food rich in nutrients that contribute to overall wellness. They are a wonderful source of vitamins A and C, essential for their antioxidant properties and immune health. They offer a good dose of fibers aiding in digestion, alongside minerals such as manganese, which plays a role in bone health and metabolism.

Speaking uniquely to ketogenic diets, Excel Sweet Potatoes are rich in potassium, an essential mineral. When following a keto diet, our bodies tend to flush out more electrolytes (including potassium), so a diet rich in potassium might seem beneficial. However, given their high carb content, it's not ideal to rely on Excel Sweet Potatoes for this mineral intake when adhering to a keto diet.

Avoiding Excel Sweet Potatoes in Your Keto Meal Plan

Moving on to practical applications, how can we maintain a strict keto diet and steer clear of Excel Sweet Potatoes?

First and foremost, awareness is key. Deciphering food labels or asking about ingredients in a prepared meal can be your first line of defense. Excel Sweet Potatoes could be hiding in a myriad of dishes like potato salads, baked dishes, roasts, and even some soups. Being well-informed is your best weapon when avoiding higher-carb foods.

A second approach, especially for those who often cook at home, is to transform former Excel Sweet Potato-based dishes into keto-friendly versions. Using alternatives (which we'll discuss later) can provide the satisfying feeling of enjoying a similar meal but without the carb load.

Another aspect worth mentioning is managing cravings. Cravings for specific dishes, such as a baked Excel Sweet Potato or sweet potato fries, can sometimes feel overwhelming. Fortunately, there are creative ways to manage these cravings, such as using low-carb veggies, that, when seasoned and prepared similarly, can mimic the experience of consuming those carb-rich foods.

One strategy can be employing the use of seasonings and flavors you associate with Excel Sweet Potatoes. For example, if you love cinnamon-roasted Excel Sweet Potatoes, trying the same seasoning on a roasted keto-friendly vegetable could trick your mind and satisfy the craving to an extent.

Keto-Compatible Alternatives for Excel Sweet Potatoes

While the carb content of Excel Sweet Potatoes put them out of bounds on a strict keto diet, rest assured there are plenty of keto-compatible alternatives that can fill the vacancy in your meal plan. Let's explore some of these low-carb substitutes and how they can be used to replicate Excel Sweet Potato dishes.

Starting off, we have cauliflowers, considered a superfood in the keto world, thanks to their low carb content and subtle flavor, making them versatile in many dishes. They contain only about 3g of net carbs per 100g, a stark contrast to Excel Sweet Potatoes. Mashed, steamed, or roasted, cauliflower’s texture can be manipulated to closely resemble that of sweet potatoes. For instance, 'cauliflower mash' can provide a close simulation to the much-loved 'sweet potato mash'.

Next up, we have butternut squash. While slightly higher in carbs than cauliflower, with approximately 12g of net carbs per 100g, butternut squash can still fit comfortably into a well-managed keto diet and work as a milder alternative to Excel Sweet Potatoes. For dishes like stews or casseroles, where Excel Sweet Potatoes might feature prominently, substituting them with butternut squash could provide a similar consistency without causing a significant increase in carb intake.

Another great alternative is Zucchini. With around 3g of net carbs per 100g, zucchini takes on the flavor of what it's cooked with, making it another highly versatile option. Sliced into thin strips and roasted, zucchini can mimic the texture of sweet potato fries for those occasional cravings.

Comparatively, these alternatives boast a fraction of the net carb content of Excel Sweet Potatoes and can be made to emulate many of the dishes that these starchy tubers are traditionally used for. The world of low-carb, keto-compatible foods is vast and varied. It's all about finding what works for you and experimenting with these substitutes until you find your perfect balance.

Concluding Thoughts on Excel Sweet Potatoes and Keto

Navigating through the exploration of Excel Sweet Potatoes and their place within the strict boundaries of a ketogenic diet, we've discovered some key insights. Yes, these wonderfully flavorful tubers boast a range of nutritional benefits, from high content of Vitamins A and C, fiber and essential minerals like potassium and manganese. However, their significant carbohydrate content, specifically their net carb content of around 17g per 100g, presents a formidable challenge for those adhering to the typical keto diet guidelines of 20-50g net carbs per day.

In light of this, Excel Sweet Potatoes, as nourishing as they may be, must be avoided on a strict keto diet to maintain desired levels of ketosis. Instead, we've highlighted several alternatives that carry fraction of the net carb load - cauliflower, butternut squash, and zucchini, which can often be manipulated into dishes to mirror the textural experience of Excel Sweet Potatoes, thereby helping deal with cravings.

Experimentation and versatility are two salient features of having a successful dietary regimen. Creating a varied, nutrient-rich meal plan using low-carb foods allows the person on a keto diet to enjoy a satisfying culinary experience while sticking to their dietary limits.

In conclusion, while Excel Sweet Potatoes may bid a twilight farewell to your evening dinner table, they also make way for a whole host of keto-friendly vegetables ready to take center stage. Take this opportunity to expand your culinary horizons, discovering new flavors and textures that not only satisfy your palate, but also fit within the boundaries of your diet.

Explore our Is It Keto Knowledge Hub.

Are Waimanalo Red Sweet Potatoes Keto-Friendly
Are Upr Number Sweet Potatoes Keto-Friendly
Are Murasaki Sweet Potatoes Keto-Friendly
Are Hopi Or Hm Sweet Potatoes Keto-Friendly
Are Sweet Potatoes Keto Friendly

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.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Yes, Excel Sweet Potatoes are high in carbs, specifically net carbs, making them generally unsuitable for a ketogenic diet.

Given the inherent carb content of Excel Sweet Potatoes, it's challenging to make them keto-friendly. Instead, resorting to alternatives like cauliflower, butternut squash, or zucchini can be beneficial.

In the context of a keto diet, both Excel and regular Sweet Potatoes share a high carb content and hence, would not be considered keto-friendly.