Sweet Potato Nutrition: Carbs, Fibre, Protein and Benefits
Sweet potato is known by different names across India, including shakarkand, ratalu, genasu, ranga alu, kandamula, sakkarvalli kizhangu and chilagada dumpa. It is affordable and provides carbohydrates, fibre and several vitamins and minerals. Here’s a closer look at its nutrition, how to eat it, and a few things worth knowing.
Is sweet potato healthy?
Yes. Sweet potato provides complex carbohydrates, dietary fibre, vitamin C and potassium. The amount of beta-carotene can vary a lot between varieties. It can fit into most everyday diets, but it is low in protein, so you may want to pair it with a protein-rich food.
Per 100 g, IFCT 2017 lists sweet potato (brown skin) at 109 kcal, 24.25 g carbohydrate, 3.99 g fibre and 1.33 g protein. For more foods like this, browse the Vitaroxi food nutrition database.
What is the nutrition in sweet potato?
IFCT 2017 includes two entries: brown-skin and pink-skin sweet potato. Their carbohydrate, fibre and protein values are similar, but the beta-carotene figures are very different. These numbers apply to the entries in the table and may not match every variety sold in India.
| Nutrient | Brown skin | Pink skin |
|---|---|---|
| Energy | 109 kcal (456 kJ) | 108 kcal (452 kJ) |
| Available carbohydrate | 24.25 g | 23.93 g |
| Starch | 18.82 g | 19.88 g |
| Free sugars (total) | 3.63 g | 4.03 g |
| Dietary fibre (total) | 3.99 g | 3.94 g |
| Protein | 1.33 g | 1.27 g |
| Fat | 0.26 g | 0.33 g |
| Vitamin C | 17.94 mg | 22.20 mg |
| Potassium | 345 mg | 329 mg |
| Beta-carotene | 5,376 µg | 11.12 µg |
(Energy converted at 1 kcal = 4.18 kJ, as IFCT specifies.)
For example, 150 g of raw brown-skin sweet potato provides about 164 kcal, 36.4 g available carbohydrate, 6 g fibre and 2 g protein. These estimates are calculated from the IFCT values per 100 g. The numbers will differ for cooked sweet potato.
Check your own needs with the Macronutrient Calculator.
How many carbs and how much fibre does sweet potato have?
100 g of raw sweet potato has about 24 g of available carbohydrate and about 4 g of dietary fibre. Most of the carbohydrate is starch (about 19 g). Free sugars add only about 3.6 g. The fibre is reported as roughly 1.4 g soluble and 2.6 g insoluble. Fibre can help support regular bowel movements and may help you feel full.
Is sweet potato good for gym-goers?
Yes. Sweet potato is an affordable source of carbohydrates for training days. Around 24 g of available carbohydrate per 100 g can contribute to the body's energy needs and help replenish muscle glycogen after exercise. How much you need depends on your workout and your overall diet.
You can eat it before or after a workout, depending on what feels comfortable. After training, try boiled or roasted sweet potato with paneer, chana, eggs or sprouts for a meal that includes protein too.
Is sweet potato good for gut health?
Sweet potato provides about 4 g of dietary fibre per 100 g, which can help support normal bowel function. If you eat the skin, scrub it well first. Drink enough water, and increase fibre gradually if you are not used to eating much of it.
Can sweet potato help with sugar cravings?
It may help. Sweet potato has a naturally sweet taste and provides fibre, carbohydrates, vitamin C and potassium. If you enjoy it, try boiled or roasted sweet potato instead of biscuits or another sugary snack. Whether it satisfies a craving will depend on the person. Try swapping it for a snack rather than adding it on top of what you usually eat.
Does sweet potato have enough protein?
No. Sweet potato has only 1.33 g of protein per 100 g, so it cannot be your protein source. If you want protein in every meal, pair it with a protein food. IFCT 2017 values per 100 g (raw, dry where applicable):
| Pair with | Protein per 100 g |
|---|---|
| Groundnut | 23.65 g |
| Green gram (moong) dal | 23.88 g |
| Bengal gram (chana) whole | 18.77 g |
| Paneer | 18.86 g |
| Egg (whole; boiled) | 13.43 g |
Think of sweet potato as the carbohydrate part of the meal, and add a protein source alongside it. You can also check your needs with the Protein Calculator.
Reality check: sweet potato vs potato, and variety
Sweet potato vs potato: which has more calories? Per 100 g raw, IFCT 2017 lists brown-skin potato at 70 kcal, 14.89 g carbohydrate and 1.71 g fibre. Sweet potato has 109 kcal, 24.25 g carbohydrate and 3.99 g fibre. You get more fibre, but also more energy, so portion size still matters. Protein is about the same (potato 1.54 g, sweet potato 1.33 g).
Beta-carotene varies between the two entries. IFCT 2017 reports 5,376 µg beta-carotene per 100 g for its brown-skin entry and 11.12 µg for its pink-skin entry. These are values for the specific entries in the table; skin colour alone does not reliably predict the beta-carotene content of every sweet potato variety. Check the original printed IFCT table before publication to confirm the column alignment.
How to eat sweet potato
- Boiled or steamed: simplest, keeps added fat low
- Roasted: works well as a snack, on the tawa or in an air fryer
- Chaat: with lemon, chaat masala and boiled chana
- In a sabzi or tikki: mashed with spices, pan-cooked in minimal oil
If you are watching your calorie intake, boiled, steamed or roasted sweet potato can be easier to manage than deep-fried versions because they usually need less oil. The IFCT figures here are for raw sweet potato. Cooking changes the water content, so values per 100 g may be different.
Who should be careful?
If you have diabetes, portion size matters because sweet potato contains carbohydrates. How it affects your blood glucose can depend on how it is cooked and what you eat with it, so ask your doctor or dietitian if you need help with portions. People with kidney disease may also need to watch potassium, depending on their kidney function and blood test results. Sweet potato is not automatically off-limits, but individual advice is important. IFCT lists total oxalate at 14.39 mg per 100 g for sweet potato and 12.24 mg for potato; these figures alone do not tell you your risk of kidney stones.
Frequently asked questions
How many calories are in sweet potato?
100 g of raw sweet potato has about 109 kcal (brown skin) or 108 kcal (pink skin) according to IFCT 2017.
Is sweet potato high in protein?
No. It has only about 1.3 g of protein per 100 g. Pair it with dal, chana, paneer, groundnut or eggs (if you eat them) to build a protein-rich meal.
Is sweet potato better than potato?
It depends on what you are looking for. Per 100 g raw, sweet potato has more fibre (3.99 g vs 1.71 g), but also more energy (109 kcal vs 70 kcal). Potato has more potassium (541 mg vs 345 mg) and slightly more vitamin C (23.15 mg vs 17.94 mg). Both can fit into a balanced diet.
Does sweet potato have vitamin A?
It contains beta-carotene, which the body can convert to vitamin A. IFCT 2017 reports 5,376 µg per 100 g for its brown-skin entry and 11.12 µg for its pink-skin entry. These are database values for specific entries, not a guarantee for every variety; skin colour alone may not tell you the beta-carotene content.
Is sweet potato good for weight loss?
Sweet potato can fit into a weight-loss diet and its fibre may help you feel full. But the brown-skin entry has about 109 kcal per 100 g raw, so it is not as low in calories as some vegetables. Portion size and how you cook it matter, especially if you add oil or fry it.
Can people with diabetes eat sweet potato?
Yes, many people with diabetes can eat sweet potato. It provides about 24 g available carbohydrate per 100 g raw, so portion size matters. Cooking method and the rest of the meal can also affect blood glucose. A doctor or dietitian can help you work out a suitable portion.
