Key takeaways

  • Sweet potatoes contain important nutrients like vitamin C, potassium, and fiber.
  • They’re also rich in an antioxidant called beta carotene, which is very effective at raising blood levels of vitamin A.
  • Though sweet potatoes can be part of a nutritious diet for most people, they’re high in oxalates and may not be the best option for people with an increased risk of kidney stones.

Sweet potatoes are usually orange but are also found in other colors, such as white, red, pink, violet, yellow, and purple.

In some parts of North America, sweet potatoes are called yams. However, this is a misnomer, as yams are a different species.

A 100 gram (g)Trusted Source portion of sweet potato with orange flesh and no skin contains:

  • Calories: 79
  • Protein: 1.58 grams
  • Carbohydrates: 17.3 grams
  • Sugar: 6.06 grams
  • Fiber: 4.44 grams
  • Fat: 0.38 grams
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Starches and simple sugars like glucose and fructose make up most of the carbohydrate (carb) content of sweet potatoes.

Studies included in a 2021 research review found that sweet potato has a moderately high glycemic index (GI) of around 65. The GI is a measure of how fast your blood sugar levels rise after a meal.

Given the relatively high GI of sweet potatoes, large amounts in a single meal may not be the best option for people with diabetes.

However, the method of cooking may have an impact on the GI. An older study found that boiling sweet potatoes resulted in lower GI values than other preparation methods, including baking and roasting.

Starches are often split into three categories based on how well they’re digested:

  • Rapidly digested starch: This starch is quickly broken down and absorbed, increasing the GI value.
  • Slowly digested starch: This type breaks down more slowly and causes a smaller rise in blood sugar levels.
  • Resistant starch: This type of starch escapes digestion and acts like fiber, feeding your friendly gut bacteria.

Sweet potatoes are high in resistant starch, which helps moderate the body’s blood sugar levels after eating.

The amount of resistant starch may increase slightly by cooling the sweet potatoes after cooking.

Sweet potatoes also contain a moderate amount of fiber, which most people don’t get enough of in their diets. The exact fiber content can vary depending on the cooking method and whether you eat the skin, which contains around half of the total fiber in most potatoes.

Sweet potatoes have both soluble and insoluble fiber. Soluble fibers like pectin help increase fullness and reduce blood sugar spikes by slowing your digestionTrusted Source, and insoluble fibers add bulk to stool and also increase satiety.

Sweet potatoes are good sources of certain vitamins and minerals, includingTrusted Source vitamin C and potassium. Among other benefits, vitamin C helps boost skin health and aids inTrusted Source iron absorption, and potassium helps maintain fluid balanceTrusted Source and moderates blood pressure.

Sweet potatoes are also high in beta carotene, an antioxidant carotenoid that your body converts into vitamin A.

Other vitamins and minerals provided by sweet potatoes include:

Sweet potatoes and regular potatoes can both be part of a balanced diet, but there are a few key differences to consider. Compared with 100 gTrusted Source of raw, skinless russet potato, an equivalent amount of raw, skinless sweet potato has more sugarTrusted Source.

Though both are good sources of vitamin C and potassium, sweet potatoes also provide high amounts of beta carotene, which your body can transform into vitamin A.

Regular potatoes may be more filling but may also harbor glycoalkaloids, compounds that may be harmful in large amounts.

Whether sweet potatoes or regular potatoes are a better fit in your eating plan can depend on your specific health situation. If you need expert advice, consider contacting a registered dietitian to adjust your diet.

Research suggests that sweet potatoes may provide certain health benefits, including:

  • Prevention of vitamin A deficiency: Sweet potatoes are an excellent source of highly absorbable beta carotene, which your body can convert into vitamin A. Vitamin A deficiency is more commonTrusted Source in developing countries and may cause health issues like eye damage and respiratory diseases.
  • Better gut health: The fiber in sweet potatoes can help promote regularityTrusted Source and may help with weight management by slowing down your digestion. The antioxidants in some sweet potatoes, like those found in purple sweet potatoes, may also promote the growth of beneficial bacteria in the gut.
  • Reduced oxidative stress: Oxidative stress is often associated with an increased risk of cancer. Some researchTrusted Source suggests that diets rich in antioxidants like carotenoids, which counteract oxidative stress, may be associated with a lower risk of cancers like lung, esophageal, and ovarian cancer.

Sweet potatoes are well tolerated in most people. However, they are considered fairly high in substances called oxalates, which may increase your risk of kidney stones.

Individuals who are prone to getting kidney stones may want to limit their sweet potato intake.

Sweet potatoes are underground tubers that are excellent sources of beta carotene, as well as many other vitamins, minerals, and compounds. For most people, they can be a helpful addition to a balanced diet.