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

Sweet Potatoes

Are Murasaki Sweet Potatoes Keto-Friendly?

Murasaki Sweet Potatoes on a kitchen counter

If you're following a ketogenic diet, you often find yourself questioning if certain foods fit within your dietary restrictions.

In this context, one question may have crossed your mind: "Are Murasaki Sweet Potatoes Keto-Friendly?" Through this article, we will explore the nutritional profile, carb content, health implications, and alternatives of Murasaki Sweet Potatoes within a ketogenic diet.

As we delve deeper, you will find that while these vibrant potatoes offer a variety of health benefits, their high carb content can pose challenges for those trying to maintain ketosis.

This exploration will guide you towards making more informed dietary choices and help you discover new, keto-friendly alternatives.


  • Murasaki Sweet Potatoes are not keto-friendly due to their high net carb content.
  • Despite their high carb content, these vibrant potatoes are rich in vitamins, minerals, and dietary fiber, offering numerous health benefits.
  • Maintaining ketosis while consuming Murasaki Sweet Potatoes can be a tricky balancing act.

Are Murasaki Sweet Potatoes Keto-Friendly?

Let's cut to the chase and address the question that brought you here: Are Murasaki Sweet Potatoes Keto-Friendly? The straightforward answer is no. Murasaki Sweet Potatoes are not in sync with a ketogenic diet because of their high carbohydrate content.

To understand why, we need to delve into the nutritional profile of these purple-skinned tubers. Murasaki Sweet Potatoes have a whopping 17.12 grams of net carbs per 100 grams. Now, if you're familiar with the basics of a ketogenic diet, you know it's a low-carb, moderate protein, and high-fat diet. For most people on a ketogenic diet, their daily carb intake hovers around 20-50 grams.

Why all this fuss about carbs? Well, the keto diet works by pushing your body into a state of ketosis. In ketosis, your body switches gears and starts to use fat as its primary source of energy instead of carbohydrates. But if you consume too many carbs, your body will revert to burning those for energy, pushing you out of ketosis.

So, when we consider the net carb content of Murasaki Sweet Potatoes, it becomes clear that a serving of these tubers could potentially engulf most, if not all, of your daily carbohydrate allowance.

That said, it's important to remember that every body is unique, and nutritional needs can differ from person to person. While Murasaki Sweet Potatoes may not fit neatly into the traditional ketogenic model, there might be individual circumstances or variations of the diet where they could be included in moderation.

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

When it comes to a strict ketogenic diet, the incorporation of Murasaki Sweet Potatoes becomes a bit more complex. The ketogenic diet prides itself on being carb-restrictive, focusing on fat as the primary source of energy. The high net carb content of Murasaki Sweet Potatoes, clocking in at about 17.12 grams per 100 grams, presents a significant barrier in this respect.

For those adhering to a strict ketogenic diet, the daily allowance of carbohydrates typically falls between 20 and 50 grams. Given these numbers, you can see how a serving of Murasaki Sweet Potatoes might quickly consume your entire carb quota for the day, pushing you out of the desired state of ketosis.

Maintaining ketosis is a delicate balance. It requires diligence and precise tracking of your carb intake. There are many tracking tools and apps available that can assist in monitoring your daily intake of carbs. These tools can be invaluable in helping you maintain this balance, and they often have extensive food databases, which makes it easier to check the nutritional content of the foods you are considering.

In the case of Murasaki Sweet Potatoes, these tools can help you understand just how quickly they could exhaust your carb limit for the day. They can also help you explore alternative, lower-carb options that could satisfy your need for a side dish or a hearty ingredient without jeopardizing your ketogenic state.

In terms of fitting Murasaki Sweet Potatoes into a strict keto diet, it would be a challenging endeavor, though not utterly impossible. Some individuals who follow a more flexible version of the keto diet, often referred to as "lazy keto," might potentially fit tiny portions of these potatoes into their daily allowance, but it would require careful planning and moderation.

Delving into the Carbohydrate Content of Murasaki Sweet Potatoes

Let’s take a detailed look at the carbohydrate content of Murasaki Sweet Potatoes. As we've mentioned before, these potatoes pack quite a carb punch, with 17.12 grams of net carbs per 100 grams. But what does that really mean, especially if you're new to the world of ketogenic diets?

The term "net carbs" is a way to express the actual amount of carbs that your body can absorb from a food item. It’s calculated by subtracting the total dietary fiber content from the total carbs. This is essential for those on a keto diet, as fiber is a type of carbohydrate that the body can't break down into glucose. Hence, it doesn't affect your blood sugar levels or your state of ketosis.

The importance of understanding net carbs becomes evident when you consider serving sizes of foods like Murasaki Sweet Potatoes. Let's consider a typical serving size, which might be about 130 grams. If you do the math, that's a whopping 22.26 grams of net carbs in one serving. Depending on your daily carb allowance, which could range between 20 to 50 grams for most people following a strict ketogenic diet, having just one serving could max out or even go beyond your limit for the day.

This is particularly important to understand when considering high-carb foods like Murasaki Sweet Potatoes. Their delicious taste and creamy texture might make it tempting to have a larger helping, but doing so may risk knocking you out of ketosis.

Nutritional Snapshot of Murasaki Sweet Potatoes

The Murasaki Sweet Potato, a unique variety of sweet potato, packs an impressive nutritional profile. When we observe a 100g sample of this tuber, it's clear that it's a rich source of various nutrients, both macro and micronutrients.

Let's start with the macronutrients. Murasaki Sweet Potatoes are predominantly composed of net carbohydrates, around 17.12g per 100g. They also have a carbohydrate content of 20.12g, which includes 3.0g of dietary fiber. This fiber content aids in digestion and contributes to a feeling of fullness, which can help control overeating.

Although low in fats, 0.05g per 100g, and moderate in protein, 1.57g per 100g, Murasaki Sweet Potatoes are rich in essential vitamins and minerals that contribute to the overall maintenance and function of the body. For instance, they contain a considerable amount of Vitamin A, 709.0ug per 100g, an essential vitamin for supporting eye health and boosting immunity.

Unique to this variety of sweet potato is its beta-carotene content, a whopping 8509.0ug per 100g. Beta-carotene is a type of antioxidant that the body converts into Vitamin A, contributing further to eye health and immunity.

The mineral profile of Murasaki Sweet Potatoes is quite diverse, containing sodium, potassium, magnesium, calcium, iron, and more. Each of these minerals plays an essential role in the body. For example, the potassium content, 337.0mg per 100g, helps regulate fluid balance and control the electrical activity of the heart and other muscles.

The sweet potato also contains essential amino acids like leucine, lysine, and others. These amino acids play various roles in protein synthesis, tissue repair, nutrient absorption, and more.

Lastly, the energy content of Murasaki Sweet Potatoes is noteworthy, providing 86.0kcal per 100g, primarily from its carbohydrate content.

Overall, the Murasaki Sweet Potato is nutritionally dense, providing a wide array of nutrients essential to the body. But remember, it's always essential to enjoy it as part of a varied and balanced diet. And as always, consult with a healthcare professional or a registered dietitian for personalized dietary advice.

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.
'Murasaki 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 Murasaki Sweet Potatoes on a Keto Diet

When it comes to the ketogenic diet, maintaining the state of ketosis is the ultimate goal. The inclusion of Murasaki Sweet Potatoes in your diet can present a significant challenge to this goal due to their high net carb content, as we've discussed in the previous sections.

While these vibrant potatoes may pose a challenge for those on a strict keto diet, it's important to acknowledge that they are not without their health benefits. Murasaki Sweet Potatoes are a rich source of vitamins, minerals, and dietary fiber, all of which contribute to overall health and well-being. They're particularly high in Vitamin A and C, which help support immune function, and are good sources of dietary fiber, which aids in digestive health.

Additionally, these purple-skinned potatoes contain anthocyanins, a type of flavonoid with antioxidant properties that have been linked to numerous health benefits, including heart health, anti-inflammatory, and anti-cancer effects.

However, despite these numerous health benefits, the high carbohydrate content potentially offsets their inclusion in a standard ketogenic diet. It's a delicate juggling act – trying to incorporate nutritious foods into your diet while also maintaining ketosis.

In the context of a ketogenic diet, the high net carb content of Murasaki Sweet Potatoes could disrupt ketosis, causing your body to switch back to burning glucose for energy instead of fats. As a result, this could undermine the potential metabolic benefits of the ketogenic diet, which include improved brain function and increased energy levels, among others.

Avoiding Murasaki Sweet Potatoes in Your Keto Meal Plan

Avoiding Murasaki Sweet Potatoes while adhering to a keto-friendly diet might seem challenging, especially if you are fond of their unique flavor and texture. However, there are several practical strategies you can implement to ensure these tubers don't sneak into your meal plan and disrupt your state of ketosis.

  1. Awareness is Key: The first step in avoiding Murasaki Sweet Potatoes or any high-carb food is being aware of their presence in various dishes or meals. These potatoes can be a part of many dishes, from salads and soups to main courses. By educating yourself about the dishes where these sweet potatoes might be present, you can make more informed choices.
  2. Find Substitutes: If you're craving Murasaki Sweet Potatoes, try to find low-carb alternatives that provide a similar texture or flavor. For instance, cauliflower is a versatile and keto-friendly substitute that can mimic the creaminess of mashed sweet potatoes. A well-prepared cauliflower puree could do the trick when cravings kick in.
  3. Meal Planning and Preparation: Meal prepping is an excellent method for staying on track with your diet. By planning and preparing your meals in advance, you can easily avoid the inclusion of high-carb foods like Murasaki Sweet Potatoes. This also allows you to have more control over your daily carb intake.
  4. Mindful Eating: Often, we eat high-carb foods out of habit, even when we're not particularly hungry. Practicing mindful eating, paying attention to your body's hunger and satiety signals, can help you avoid unnecessary carb intake.
  5. Explore New Recipes: Branch out and try new keto-friendly recipes. There are numerous delicious and satisfying low-carb recipes that can keep your diet varied and enjoyable, reducing the chances of reaching out for high-carb foods.

Keto-Compatible Alternatives for Murasaki Sweet Potatoes

While navigating a ketogenic diet, you might miss the taste and texture of Murasaki Sweet Potatoes. However, there are several low-carb alternatives that can be just as satisfying and offer a similar texture, without disrupting your state of ketosis. Here are a few keto-compatible alternatives:

  1. Cauliflower: This versatile vegetable is a keto favorite. With only about 3g of net carbs per 100g, cauliflower is significantly lower in carbs than Murasaki Sweet Potatoes. It can be mashed, roasted, or riced to mimic the texture of potatoes in various dishes. For instance, you can create a creamy cauliflower mash with some heavy cream, butter, and seasonings, which provides a satisfying alternative to mashed sweet potatoes.
  2. Celeriac (Celery Root): While not as common, celeriac is a fantastic low-carb alternative to potatoes. It has about 5.9g of net carbs per 100g. Its slightly nutty flavor works well in dishes that usually use potatoes, like gratins or roasts.
  3. Turnips: With approximately 4.6g of net carbs per 100g, turnips can be a great substitute for sweet potatoes. They can be roasted, mashed, or used in stews, providing a hearty and satisfying texture.
  4. Zucchini: Although it doesn't have the same starchy texture as sweet potatoes, zucchini, with about 2.11g of net carbs per 100g, can be an excellent addition to various dishes. You can make zucchini noodles or 'zoodles' as a great low-carb pasta alternative, or bake them into chips for a crunchy, keto-friendly snack.

These alternatives provide a way to enjoy dishes traditionally made with sweet potatoes without breaking your carb budget. However, note that the flavors and nutritional profiles of these substitutes will be different from Murasaki Sweet Potatoes. Each of these alternatives has its unique health benefits, so incorporating a variety of them in your diet can help ensure you're getting a broad spectrum of nutrients.

Concluding Thoughts on Murasaki Sweet Potatoes and Keto

Throughout our exploration of Murasaki Sweet Potatoes and their place within the ketogenic diet, we've uncovered a number of key insights. High in net carbs, these potatoes pose a challenge for those trying to maintain the state of ketosis. They can quickly consume a sizeable portion of your daily carb limit, potentially knocking your body out of ketosis and disrupting the metabolic benefits a ketogenic diet offers.

However, it's important to remember that while Murasaki Sweet Potatoes may not fit neatly within the carb restrictions of a ketogenic diet, they are not devoid of nutritional value. They're a rich source of vitamins, minerals, and dietary fiber, and they contain anthocyanins, antioxidants that have been linked to numerous health benefits.

Finding keto-friendly alternatives to Murasaki Sweet Potatoes is not just about maintaining your carb limit, but also about diversifying your diet and ensuring you're getting a wide range of nutrients. From cauliflower and celeriac to turnips and zucchini, there are many low-carb vegetables out there that can offer similar textures and flavors without disrupting your state of ketosis.

It's also worth noting the role that regional and seasonal variation can play in your diet. While Murasaki Sweet Potatoes might be a popular choice in certain regions or during certain times of the year, there are likely other local and seasonal produce options that are more keto-friendly. Exploring local farmer's markets and experimenting with what's in season can present opportunities for variety in your ketogenic diet and potentially uncover new favorite substitutes.

Explore our Is It Keto Knowledge Hub.

Are Rapoza Sweet Potatoes Keto-Friendly
Are Chipper Sweet Potatoes Keto-Friendly
Are Hoolehua Red Sweet Potatoes Keto-Friendly
Are Oklamar Or Okla 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, Murasaki Sweet Potatoes are high in carbs, with around 20g of net carbs per 100g, which makes them less suitable for a ketogenic diet that typically limits daily carb intake.

The ketogenic diet promotes low-carb and high-fat foods to promote a metabolic state called ketosis. Given the high carb content of Murasaki Sweet Potatoes, their consumption could potentially disrupt this state, making them not keto-friendly.

Absolutely! There are several low-carb vegetables out there, like cauliflower, celeriac, turnips, and zucchini, that can offer similar textures and flavors to Murasaki Sweet Potatoes without disrupting your state of ketosis.