Carbs in Medium Sweet Potato: 26.9g Total (5g Fiber)

A medium sweet potato (approximately 130g) contains 26.9 grams of total carbohydrates, including 5.0 grams of dietary fiber and 7.0 grams of natural sugars. This nutritional profile makes it a nutrient-dense carbohydrate source suitable for most balanced diets.

Understanding Sweet Potato Carbohydrates: What You Need to Know

When tracking your carbohydrate intake for health, fitness, or dietary management purposes, knowing the exact carb count in common foods is essential. This guide provides accurate, science-backed information about sweet potato carbohydrates to help you make informed dietary choices.

Breaking Down the Carb Content in a Medium Sweet Potato

According to the USDA FoodData Central database (the most authoritative source for nutritional information in the United States), a medium sweet potato weighing approximately 130 grams (about 5 inches long and 2 inches wide) contains:

Nutrient	Amount per Medium Sweet Potato (130g)
Total Carbohydrates	26.9g
Dietary Fiber	5.0g (18% of Daily Value)
Sugars	7.0g
Starch	14.9g
Net Carbs (Total Carbs - Fiber)	21.9g

This detailed breakdown shows that sweet potatoes contain complex carbohydrates rather than simple sugars, making them a superior choice for sustained energy release compared to refined carbohydrate sources. The substantial fiber content contributes significantly to the overall nutritional value.

How Sweet Potato Carbs Compare to Other Common Foods

Understanding where sweet potatoes fit within your overall carbohydrate intake requires context. Here's how a medium sweet potato compares to other common carbohydrate sources:

Food Item	Portion Size	Total Carbs	Fiber Content
Sweet Potato	1 medium (130g)	26.9g	5.0g
White Potato	1 medium (150g)	37g	3.8g
White Rice	1 cup cooked (158g)	45g	0.6g
Whole Wheat Bread	2 slices (56g)	24g	4g
Quinoa	1 cup cooked (185g)	39g	5g

As shown in this comparison, sweet potatoes offer a favorable carbohydrate-to-fiber ratio compared to many common starch sources. The higher fiber content means they have a lower glycemic impact than white potatoes or refined grains, making them particularly valuable for blood sugar management.

Practical Considerations for Different Dietary Needs

The carbohydrate content of sweet potatoes can be strategically incorporated into various dietary approaches:

For Weight Management

The high fiber content (5g per medium potato) promotes satiety, helping you feel full longer with fewer calories. At approximately 103 calories for a medium sweet potato, they provide substantial volume and nutrients per calorie compared to many other carbohydrate sources.

For Blood Sugar Control

Sweet potatoes have a moderate glycemic index (around 54 when boiled), significantly lower than white potatoes (78). The fiber and complex carbohydrates create a slower, more sustained release of glucose into the bloodstream. For optimal blood sugar management, pair sweet potatoes with protein and healthy fats.

For Active Individuals and Athletes

The complex carbohydrates in sweet potatoes provide sustained energy release, making them an excellent pre-workout food. The natural sugars offer quick energy while the starch provides longer-lasting fuel. Many athletes time their sweet potato consumption 2-3 hours before intense activity for optimal performance.

How Preparation Methods Affect Carb Content

Your cooking method significantly impacts the nutritional profile of sweet potatoes:

• Boiling: Preserves most nutrients and results in the lowest glycemic impact (GI around 44)
• Baking/Roasting: Concentrates natural sugars, slightly increasing glycemic index (GI around 63)
• Microwaving: Retains nutrients well with minimal impact on glycemic properties
• Frying: Adds significant fat and calories while increasing glycemic impact

For maximum nutritional benefit with controlled carbohydrate impact, boiling or microwaving sweet potatoes is recommended. Avoid adding sugary toppings that would increase the net carb count.

Common Questions About Sweet Potato Carbohydrates

Here are answers to frequently asked questions about sweet potato carbs to help you incorporate them effectively into your diet:

Are sweet potatoes high in carbohydrates?

Sweet potatoes do contain carbohydrates (26.9g in a medium one), but they're considered a complex carbohydrate source with high fiber content. Compared to refined carbs like white bread or pasta, sweet potatoes offer more nutritional value per gram of carbohydrate and have a lower glycemic impact when prepared properly.

How many net carbs are in a medium sweet potato?

A medium sweet potato (130g) contains 26.9g of total carbohydrates with 5.0g of dietary fiber, resulting in 21.9g of net carbs (total carbs minus fiber). This calculation is particularly relevant for those following low-carb or ketogenic diets that track net carbohydrate intake.

Can I eat sweet potatoes on a low-carb diet?

Whether sweet potatoes fit into your low-carb diet depends on your specific carb limits. For moderate low-carb diets (50-100g carbs daily), a medium sweet potato can be included as part of a balanced meal. For stricter ketogenic diets (20-50g carbs daily), you may need to limit portion size to 1/2 sweet potato or choose lower-carb alternatives most of the time.

Do sweet potatoes raise blood sugar more than regular potatoes?

Actually, sweet potatoes typically have a lower glycemic index than white potatoes. Boiled sweet potatoes have a GI of about 44, while boiled white potatoes range from 70-80. The higher fiber content in sweet potatoes slows glucose absorption, making them a better choice for blood sugar management when prepared without added sugars.

How does the carb content change if I eat the skin?

Eating the skin increases the fiber content slightly (about 0.5g more) while adding minimal additional carbohydrates. The skin contains valuable nutrients and fiber, so leaving it on is recommended for maximum nutritional benefit. The total carb count remains essentially the same whether you eat the skin or not.