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Are Sweet Potatoes High In Fiber? (Better Than Regular Potatoes?)

Sweet potatoes have exploded in popularity in recent years because they are healthier than regular potatoes. But is that actually true?

Are sweet potatoes healthier than white and red potatoes, and do they have more fiber?

Are sweet potatoes high in fiber?

Sweet potatoes are high in fiber because one medium-sized baked sweet potato will give you 15% of your daily needs for fiber. That’s more than what a regular baked potato has and the same as broccoli.

An adult should eat 25 grams of fiber each day to prevent or relieve constipation and maintain a healthy weight. Also, to lower the risk of diabetes, heart disease, and even some types of cancer.

How much fiber is in sweet potatoes?

Baked Sweet Potato
Baked Sweet Potato

Sweet potatoes have 3 grams of dietary fiber per 3.5 ounces (100 g). That’s 12% of recommended daily intake of fiber. Baked potatoes will have slightly more fiber, while boiled and mashed will have less.

Apart from fiber, sweet potatoes are also loaded with vitamin C and B6, as well as magnesium. They are nutritious, healthy, and can be prepared in many delicious ways.

Nutritional Facts: Sweet Potatoes (3.5 oz/100 g)

  • 86 Calories
  • Total Fat 0.1 g
    • Saturated fat 0 g
  • Sodium 55 mg
  • Potassium 337 mg
  • Total Carbohydrate 20 g
    • Dietary fiber 3 g
    • Sugar 4.2 g
  • Protein 1.6 g
  • Vitamin C 4% DV
  • Calcium 3% DV
  • Iron 3% DV
  • Vitamin D 0% DV
  • Vitamin B6 10% DV
  • Vitamin B12 0% DV
  • Magnesium 6% DV

READ NEXT: 20 Foods High In Potassium & Low In Sodium

How much sweet potatoes should I eat for fiber?

A medium-sized baked sweet potato will give you 15% of the fiber you need in a day. How much sweet potato you need to eat to get enough fiber will depend on other meals that you have throughout your day.

Choose fruits, vegetables, whole-grain products, beans, nuts, and seeds to get plenty of fiber in your diet. The less processed they are, the better. However, there are even processed foods that can be healthy.

Which has more fiber, sweet potatoes or potatoes?

Sweet Potatoes Vs. Potatoes
Sweet Potatoes Vs. Potatoes

Do sweet potatoes have more fiber than white potatoes? The answer is, yes, they do. However, the difference isn’t that high, really, and by mixing both kinds of potatoes in your meals, you’re getting the best of both worlds.

100 gSweet Potatoes (boiled)Potatoes (boiled)
Carbohydrates18 g20 g
Protein1.4 g1.9 g
Fat0.1 g0.1 g
Fiber2.5 g1.8 g
Potassium230 mg379 mg
Vitamin C (%DV)21%21%
Vitamin B6 (%DV)10%15%
Vitamin B12 (%DV)0%0%
Calcium (%DV)2%0%
Iron (%DV)3%1%
Magnesium (%DV)4%5%
Vitamin D (%DV)0%0%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Which is healthier sweet potato or potato?

Both sweet potatoes and regular potatoes are incredibly healthy, but because of sweet potatoes’ lower glycemic index, they’re less likely to make your blood sugar spike.

Sweet potatoes also have an exceptionally high amount of vitamin A which is crucial for supporting the excellent vision and your immune system.

For these reasons, sweet potatoes are considered to be generally healthier than regular potatoes.

Which has more fiber, sweet potatoes or broccoli?

Sweet Potatoes Vs. Broccoli
Sweet Potatoes Vs. Broccoli

Broccoli has more fiber than sweet potato because a 3.5 oz serving of boiled broccoli will give you 3.3 g of fiber, which is 13% of the daily value. At the same time, boiled sweet potatoes have 2.5 grams or 10% of the daily value.

100 gSweet Potatoes (boiled)Broccoli (boiled)
Carbohydrates18 g7.2 g
Protein1.4 g2.4 g
Fat0.1 g0.4 g
Fiber2.5 g3.3 g
Potassium230 mg293 mg
Vitamin C (%DV)21%108%
Vitamin B6 (%DV)10%10%
Vitamin B12 (%DV)0%0%
Calcium (%DV)2%4%
Iron (%DV)3%4%
Magnesium (%DV)4%5%
Vitamin D (%DV)0%0%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

What other foods are high in fiber?

1. Raspberries

Raspberries are a superfood in my book and one of the best fruits overall. They’re very high in fiber (7 grams per 3.5 oz) and are available in most stores. A one-cup serving of raspberries will earn you 32% of the advised daily fiber content.

2. Pears

One medium pear (178 g) holds 6 g fiber or nearly 25% of needed daily fiber (25 g). Besides fiber, pears are also high in vitamin C (12% DV) and potassium (5% DV).

3. Strawberries

Strawberries are particularly high in vitamin C and pack a decent amount of fiber. A 3.5-oz serving of strawberries will give you 2 g fiber or 8% of daily value and an astounding 97% of vitamin C.

Strawberries are also very low in calories, have practically no fat or protein, and have a respectable amount of potassium.

Why is fiber important?

High Fiber Foods
High Fiber Foods

Fiber is very important to our bodies. But why is that, and what is fiber? First of all, fiber includes parts of plants that we can’t absorb. We don’t digest it, and it passes through our stomach, small intestine, and colon.

The two types of fiber include soluble and insoluble fiber. Soluble fiber helps lower blood cholesterol and glucose levels and can be found in oats, beans, peas, apples, carrots, citruses, etc.

Insoluble fiber increases stool bulk and helps your bowel movements. You can find it in cauliflower and potatoes, nuts, beans, wheat bran, whole-wheat flour, etc.

Frequently Asked Questions

Is sweet potato high in sugar?

Sweet potatoes aren’t high in sugar, and they have a relatively low glycemic index. The low GI means that the sugar is released gradually and helps control blood sugar levels.

Is sweet potato good for constipation?

Sweet potatoes contain plenty of fiber and magnesium, which can help you move your bowels and relieve you of constipation. Add plenty of fiber to your diet, and you won’t even have constipation in the first place.

Should you eat the skin of a sweet potato?

Sweet potato skins are full of nutrients, and there’s really no reason to peel a sweet potato before preparing it. Simply wash the sweet potato thoroughly and enjoy all the added health benefits that its skin will give you.


Sweet potatoes have a high amount of fiber, vitamin A, and potassium, among many other health benefits that they have.

A medium-sized sweet potato can give you a much-needed boost in vitamins and nutrients and should be eaten on a regular basis.

Source: USDA