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A sweet potato is a starchy root vegetable known mainly for one standout nutrient: a medium baked sweet potato supplies more than the full Daily Value for vitamin A, from the orange pigment in its flesh, plus about 3.8 grams of fiber and a quarter of the Daily Value for vitamin C, for roughly 103 calories, according to USDA data. Compared with a white potato it has more fiber, vitamin A and vitamin C and more sugar, while the two are close on calories and carbohydrate. Below are the USDA sweet potato nutrition facts, sweet potato vs potato and yam, and how cooking changes the numbers.
Peptide Labs does not sell sweet potatoes or sweet potato products. This article is general nutrition information, not medical advice.
Key Takeaways
- A medium baked sweet potato has about 103 calories, 2.3 grams of protein and 3.8 grams of fiber in USDA data.
- The same sweet potato covers about 122% of the Daily Value for vitamin A and 25% for vitamin C.
- Per 100 grams, baked sweet potato has more fiber and vitamin A than baked white potato but less potassium and iron.
- Most US yams are sweet potatoes; true yams are an unrelated plant, according to the Library of Congress.
- Candied sweet potatoes and fries carry far more sugar, fat or sodium than plain baked ones.
Sweet potato nutrition per medium sweet potato
The table uses the USDA FoodData Central SR Legacy entry for sweet potato baked in its skin, flesh only, without salt (FDC 168483), converted to a medium sweet potato of 114 grams. The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (baked sweet potato) | Per medium (114 g) | % Daily Value |
|---|---|---|
| Calories | 103 | Not applicable |
| Protein | 2.3 g | 5% |
| Total fat | 0.2 g | 0% |
| Carbohydrate | 23.6 g | 9% |
| Fiber | 3.8 g | 13% |
| Total sugars | 7.4 g | Not set |
| Vitamin A (RAE) | 1.1 milligrams | 122% |
| Vitamin C | 22.3 milligrams | 25% |
| Manganese | 0.57 milligrams | 25% |
| Copper | 0.18 milligrams | 20% |
| Vitamin B6 | 0.33 milligrams | 19% |
| Potassium | 542 milligrams | 12% |
| Magnesium | 31 milligrams | 7% |
| Sodium | 41 milligrams | 2% |
Sweet potato calories are moderate for a starchy food: about 90 per 100 grams baked, almost the same as a baked white potato. Nearly all of those calories come from carbohydrate, with very little fat or protein, so toppings such as butter, marshmallows or brown sugar change the totals more than the potato itself.
Sweet potato benefits: vitamin A and other nutrients
The main sweet potato benefit in nutrition terms is provitamin A. The orange flesh is rich in a carotenoid pigment that the body converts to vitamin A as needed; USDA lists about 13 milligrams of it in a medium baked sweet potato. The NIH Office of Dietary Supplements (ODS) ranks a whole baked sweet potato second only to beef liver in its table of vitamin A food sources. Because the body converts this plant form at roughly 12 parts to 1, the vitamin A is reported in retinol activity equivalents (RAE). Our guide to the orange carotenoid explains the conversion and the supplement research.
Two practical points from ODS: the body absorbs only part of the carotenoid in plant foods, and cooking can make more of it available. Flesh color matters too. A 2019 review in Food Science and Nutrition (Neela and Fanta) notes that orange- and purple-fleshed varieties contain far more carotenes and purple pigments called anthocyanins than white-fleshed ones, so a pale sweet potato will not match the vitamin A in the table.
Beyond vitamin A, a medium sweet potato adds fiber, vitamin C, manganese, copper, vitamin B6 and potassium. That makes it a useful entry on lists of fiber-rich foods and potassium sources, and a practical nutrient-dense starch for people eating smaller meals on GLP-1 medicines (see our GLP-1 diet guide). These are nutrient facts, not proof that sweet potatoes change any health outcome.
Sweet potato vs potato
The comparison below uses USDA values per 100 grams of each baked food. Note that the sweet potato entry is flesh only, while the white potato entry includes the skin.
| Per 100 g, baked | Sweet potato, flesh (168483) | White potato, flesh and skin (170093) |
|---|---|---|
| Calories | 90 | 93 |
| Protein | 2.0 g | 2.5 g |
| Carbohydrate | 20.7 g | 21.2 g |
| Fiber | 3.3 g | 2.2 g |
| Total sugars | 6.5 g | 1.2 g |
| Vitamin A, % Daily Value | 107% | 0% |
| Vitamin C | 19.6 milligrams | 9.6 milligrams |
| Potassium | 475 milligrams | 535 milligrams |
| Iron | 0.7 milligrams | 1.1 milligrams |
| Manganese | 0.50 milligrams | 0.22 milligrams |
In the sweet potato vs potato matchup, neither is simply healthier. The sweet potato wins clearly on vitamin A and has more fiber and vitamin C; the white potato has a little more protein, potassium and iron and much less sugar. Both are starchy foods with similar carbohydrate, so neither is a low-carb choice. Eating the skin of either adds fiber.
GI testing: what the research measured
The 2008 international glycemic index tables (Atkinson, Foster-Powell and Brand-Miller, Diabetes Care) list boiled sweet potato at 63 and boiled white potato at 78, on a scale where glucose is 100. Cooking method matters: a 2012 North Carolina State study of 12 volunteers (Allen and colleagues, Open Nutrition Journal) measured 63 for steamed, 64 for baked and 66 for microwaved sweet potato flesh, but lower values for dehydrated and raw samples. These tests use small groups and fixed portions, so read the numbers as rough guides; our glycemic index guide explains the limits. If you manage blood sugar with medicine, ask your clinician or dietitian how starchy foods fit your plan.
Sweet potato vs yam
In US grocery stores, the orange vegetable labeled yam is almost always a sweet potato. The Library of Congress explains that the two are not related: sweet potatoes (Ipomoea batatas) belong to the morning glory family, while true yams (genus Dioscorea) are a separate plant group native to Africa and Asia, usually sold in international markets. Soft, orange sweet potatoes were nicknamed yams in the US to set them apart from firmer types, and the USDA requires labels that say yam to also say sweet potato. So for the sweet potato vs yam question, the nutrition figures in this article apply to the orange roots most shoppers call yams.
How cooking and recipes change the numbers
Preparation shifts sugar, fat and sodium more than anything in the sweet potato itself. Values below are USDA SR Legacy figures per 100 grams.
| Form (USDA FDC ID) | Calories | Fiber | Sugars | Fat | Sodium | Vitamin A %DV |
|---|---|---|---|---|---|---|
| Raw (168482) | 86 | 3.0 g | 4.2 g | 0.1 g | 55 milligrams | 79% |
| Baked, flesh (168483) | 90 | 3.3 g | 6.5 g | 0.2 g | 36 milligrams | 107% |
| Boiled, no skin (168484) | 76 | 2.5 g | 5.7 g | 0.1 g | 27 milligrams | 87% |
| Canned, mashed (169305) | 101 | 1.7 g | 5.5 g | 0.2 g | 75 milligrams | 48% |
| Candied, home-prepared (170088) | 164 | 2.1 g | 27.3 g | 3.5 g | 119 milligrams | 39% |
| Frozen fries, salted (167606) | 182 | 5.7 g | 12.9 g | 8.9 g | 146 milligrams | 48% |
USDA lists more sugar in baked sweet potato than in raw, which matches its sweeter taste. Candied sweet potatoes have about four times the sugar of plain baked ones, and frozen fries add fat and sodium. Plain baked, roasted, steamed or boiled sweet potatoes keep the nutrient profile closest to the first table.
Is sweet potato good for you? Who should be careful
For most people, sweet potatoes are a nutritious whole food. A few points to know:
- Orange skin tint: ODS notes that a long-term high intake of the orange carotenoid can cause carotenodermia, a harmless yellow-orange skin color that fades when intake drops. Unlike preformed vitamin A, the plant form is not known to cause birth defects.
- Potassium: a medium sweet potato has about 542 milligrams. If your clinician has told you to limit potassium, for example because of kidney disease, ask how sweet potatoes fit.
- Oxalates: ODS lists sweet potatoes among foods high in oxalic acid, which lowers calcium absorption from the same food; see our calcium foods guide. People told to limit oxalate should ask their care team.
- Medical diets: if you are on a short-term low-fiber plan, follow its list; our low residue diet guide explains why skins and fiber matter there.
Frequently Asked Questions
How many calories are in a sweet potato?
About 103 calories in a medium baked sweet potato of 114 grams, or about 90 per 100 grams, in USDA data.
What are the main sweet potato benefits?
USDA data show a medium baked sweet potato supplies more than the full Daily Value for vitamin A, plus fiber, vitamin C, manganese and potassium.
Is sweet potato healthier than white potato?
Not simply. Sweet potato has more vitamin A, fiber and vitamin C; white potato has more potassium and iron and less sugar. Both are similar in calories and carbohydrate.
Are yams and sweet potatoes the same?
In most US stores, yes: the orange roots labeled yams are sweet potatoes. True yams are a different plant, according to the Library of Congress.
Should you eat sweet potato skin?
The skin is edible and adds fiber. Scrub it well before cooking.
Can eating a lot of sweet potatoes turn your skin orange?
It can. ODS describes this as carotenodermia, a harmless color change that goes away when intake drops.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or follow a diet your clinician prescribed. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Beta-Carotene: Foods, Vitamin A Conversion and the Smoker Trials, High Fiber Foods: USDA List of Fruits, Vegetables, Beans and Grains, Foods High in Potassium: USDA Table, Daily Value and Who Should Be Careful, Starchy Vegetables: List, USDA Nutrition and Non-Starchy Swaps.