Nutritionally, they’re both starchy vegetables that are a good source of carbohydrates and fiber. However, thanks to sweet potatoes’ bright orange color, they’re also high in certain micronutrients like vitamin A. Learn more about the nutritional benefits, potential downsides and ways to enjoy sweet potatoes.
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Sweet Potato Nutrition Facts
One cooked medium (114 grams or about 4 ounces) sweet potato with skin contains the following nutrition, per the USDA:
- Calories: 103
- Carbohydrates: 24 g
- Total sugars: 7 g
- Fiber: 4 g
- Protein: 2 g
- Fat: 0 g
- Sodium: 41 mg
- Potassium: 542 mg
- Vitamin C: 22 mg
- Vitamin A: 1,100 mcg RAE
Health Benefits of Sweet Potatoes
You May Have Better Heart Health
According to Endotext, about half of the fiber in sweet potatoes is soluble fiber, which helps lower blood cholesterol levels. Since having high cholesterol increases your risk of heart disease, eating adequate soluble fiber is a great way to protect your heart.
Besides fiber, sweet potatoes are also high in antioxidants. They’re exceptionally high in beta carotene. Beta carotene is a type of provitamin A—plant pigments that are converted into vitamin A in the body, per the National Institutes of Health. It’s found primarily in orange, yellow and green plant foods like carrots, broccoli, tomatoes and sweet potatoes! Higher consumption of antioxidants like beta carotene and vitamin C, also found in sweet potatoes, is linked with a reduced risk of cardiovascular disease, per a 2018 study in The American Journal of Clinical Nutrition.
So, sweet potatoes help support cardiovascular health by providing fiber and antioxidants.
You May Improve Your Gut Health
Fiber is one of the most beneficial nutrients for gut health, and each medium sweet potato contains about 15% of the Daily Value. Many Americans don’t consume enough fiber, but eating more foods like sweet potatoes could help up your fiber intake.
Sweet potatoes also contain resistant starch, which is fermented in the colon. This fermentation process produces short-chain fatty acids that help support immune health and gastrointestinal health, per a 2022 study in Microorganisms. They also help keep inflammation at bay.
The same study also found that fiber helps support the growth of beneficial microorganisms in your gut microbiome, although more research is needed to understand the specifics of this relationship.
Even more so, according to the National Institute of Diabetes and Digestive and Kidney Diseases, eating enough fiber is one of the best ways to prevent constipation.
You May Support Your Eye Health
As mentioned above, sweet potatoes are an excellent source of vitamin A, a key nutrient for eye health. In fact, each medium sweet potato contains 122% of the Daily Value of vitamin A—in the form of beta carotene.
Some studies, including a 2020 review in Antioxidants, have found that antioxidants, including beta carotene, may help reduce the risk of developing age-related macular degeneration and other eye diseases. Researchers believe this is partly because the antioxidants counter eye damage from blue or UV light.
Potential Downsides
Might Increase Your Risk of Kidney Stones
Sweet potatoes are high in oxalates, which can increase the risk of developing calcium oxalate kidney stones, the most common kind of kidney stones, according to the National Kidney Foundation. That being said, it’s not just about cutting down on oxalates. You can help reduce your risk of developing this kind of kidney stone by pairing sweet potatoes with calcium-rich foods like cheese or yogurt. This helps calcium and oxalates bind to one another in your digestive system rather than the kidneys. As a result, it prevents the development of kidney stones.
Might Cause Your Skin to Turn Orange If Consumed in Excess
As we’ve mentioned, one of the biggest benefits of sweet potatoes is their vitamin A content. However, excess consumption can cause your skin to turn yellow-orange, per the NIH. It’s a harmless condition called carotenodermia, and you can reverse it by staying away from vitamin A-rich foods for a bit.
Best Ways to Cook and Enjoy Sweet Potatoes
Sweet potatoes can be used for sweet dishes or paired with savory foods for a nice balance of flavors. Pair them with protein, fat and nonstarchy veggies for a nutritionally well-rounded meal. Here are some ideas for how to prepare them.
Roast
A classic and delicious way to enjoy sweet potatoes is by chopping them, tossing them with oil and spices and roasting them. Enjoy roasted sweet potatoes as a side dish or use them to make this Massaged Kale Salad with Roasted Sweet Potato & Black Beans.
Sauté
Sautéing sweet potatoes on the stovetop is a quick and tasty way to enjoy them. You can prepare them just like hash browns and make this one-pan Sweet Potato, Corn & Black Bean Hash.
Microwave
If you’re short on time, microwaving sweet potatoes is an easy and effective way to prepare them. Simply prick the sweet potatoes all over with a fork and microwave until tender (about 10-plus minutes). You can use them to make these Loaded Sweet Potatoes.
Boil
Just like regular potatoes, sweet potatoes can be placed in a pot of water and boiled on the stovetop. You can eat them just like that, or you can upgrade regular mashed potatoes by adding boiled sweet potatoes in this Yukon Gold & Sweet Potato Mash.
Air Fry
If you own an air fryer, you know how much of a game-changer it is in the kitchen. You can use this nifty appliance to make sweet potato fries or sweet potato chips.
Frequently Asked Questions
Are sweet potatoes good for weight loss?
Sweet potatoes are a good source of fiber and resistant starch, both of which promote satiety. They also contain some protein, which can also help you feel fuller for longer. However, one single food probably won’t impact your weight very much. That being said, consuming sweet potatoes can promote your overall health, regardless of weight changes.
Are sweet potatoes healthier than potatoes?
While both are called “potatoes,” they aren’t part of the same botanical family. Both are full of nutrition but in different ways: sweet potatoes are higher in vitamins A and C, while regular potatoes are a bit higher in potassium.
Is it OK to eat sweet potatoes every day?
If you enjoy sweet potatoes, you can absolutely enjoy them daily. However, eating multiple sweet potatoes every day could cause a harmless condition called carotenodermia, where your skin turns yellow-orange. You may also want to be cautious about your sweet potato intake if you have a history of kidney stones.
Are sweet potatoes high in sugar?
A medium sweet potato contains about 7 grams of sugar, but sweet potatoes also contain fiber and some protein to help offset blood sugar spikes. Furthermore, the sugar in sweet potatoes is naturally occurring, so for a healthy individual, it doesn’t need to be limited in the same way as added sugars.
The Bottom Line
Sweet potatoes are full of antioxidants, vitamins and fiber to support your eye, digestive and heart health. They’re generally safe to eat daily, especially if you eat them with calcium to prevent calcium oxalate kidney stones. There are so many fun and tasty ways to eat sweet potatoes. Our 20 Most Popular Sweet Potato Recipes of All Time will inspire you.
