Sweet Potato Fiber Content: 3.8g Per Medium Potato (USDA)

A medium sweet potato (130g) with skin contains 3.8 grams of dietary fiber, providing 14% of the recommended daily value according to USDA FoodData Central.

When you're tracking your daily fiber intake or planning nutrient-dense meals, knowing the exact fiber content in common foods becomes essential. Sweet potatoes rank among the top vegetable sources for dietary fiber, making them a valuable addition to any balanced diet.

Understanding Sweet Potato Fiber Content

According to the USDA FoodData Central, the precise fiber content varies based on preparation method and serving size. This comprehensive government database provides the most current nutritional analysis for thousands of food items.

Serving Size	Preparation Method	Total Fiber (grams)	Daily Value Percentage
1 medium (130g)	With skin, baked	3.8g	14%
1 cup cubes (200g)	With skin, baked	5.8g	21%
1 medium (130g)	Without skin, baked	3.0g	11%
1 cup cubes (200g)	Without skin, baked	4.6g	17%

Notice how keeping the skin on increases fiber content by approximately 20%. The skin contains significant amounts of insoluble fiber, which promotes digestive health and regularity. This fact对照表 clearly demonstrates why preparation method matters when maximizing nutritional benefits from sweet potatoes.

Why Sweet Potato Fiber Matters for Your Health

Dietary fiber plays several crucial roles in maintaining optimal health. The Academy of Nutrition and Dietetics recommends adults consume 25-38 grams of fiber daily, yet most Americans only get about half that amount.

Sweet potatoes contribute both soluble and insoluble fiber. Soluble fiber helps regulate blood sugar levels and lower cholesterol, while insoluble fiber promotes digestive health. This dual benefit makes sweet potatoes particularly valuable for people managing diabetes or seeking improved gut health.

Research published by the National Institutes of Health shows that increased fiber consumption correlates with reduced risk of heart disease, type 2 diabetes, and certain cancers. Each medium sweet potato delivers nearly one-seventh of your daily fiber requirement through natural, whole-food nutrition.

How Sweet Potato Fiber Compares to Other Common Foods

When evaluating fiber sources, context matters. Here's how sweet potatoes stack up against other popular high-fiber foods:

• Medium sweet potato (with skin): 3.8g fiber
• Medium apple (with skin): 4.4g fiber
• ½ cup cooked black beans: 7.5g fiber
• 1 cup cooked broccoli: 5.1g fiber
• 1 cup cooked quinoa: 5.2g fiber
• 1 medium banana: 3.1g fiber

Sweet potatoes offer a balanced fiber profile while also providing substantial amounts of vitamin A, vitamin C, and potassium. Unlike processed fiber supplements, sweet potatoes deliver fiber within a nutrient-dense package that supports overall health.

Practical Tips for Maximizing Fiber Benefits

To get the most fiber from your sweet potatoes:

1. Keep the skin on - As shown in our comparison table, the skin contains valuable insoluble fiber
2. Pair with protein sources - Try sweet potato with grilled chicken or black beans for balanced meals
3. Choose baking over boiling - Boiling can leach some nutrients into water
4. Include in multiple meals - Add cubed sweet potatoes to morning hash or evening stir-fries
5. Monitor portion sizes - While nutritious, sweet potatoes contain natural sugars that affect blood glucose

Registered dietitians often recommend incorporating one medium sweet potato daily as part of a balanced approach to meeting fiber goals. The American Heart Association notes that whole food sources like sweet potatoes provide additional phytonutrients not found in fiber supplements.

Special Considerations for Different Dietary Needs

Sweet potatoes work well within various dietary frameworks, but certain considerations apply:

• For diabetes management: Pair sweet potatoes with healthy fats and proteins to moderate blood sugar response
• For digestive sensitivity: Start with smaller portions if increasing fiber intake gradually
• For weight management: Sweet potatoes provide satiety through fiber and complex carbohydrates
• For athletic performance: The carbohydrate content supports energy needs while fiber aids digestion

The Centers for Disease Control and Prevention emphasizes that whole food fiber sources like sweet potatoes contribute to long-term health benefits beyond just meeting daily fiber requirements. Their natural nutrient profile supports multiple aspects of wellness simultaneously.

How much fiber is in a sweet potato with skin?

A medium sweet potato (130g) with skin contains 3.8 grams of dietary fiber, which provides approximately 14% of the recommended daily value according to USDA data.

Does sweet potato have more fiber than regular potato?

Yes, sweet potatoes generally contain more fiber than white potatoes. A medium sweet potato with skin has 3.8g of fiber compared to approximately 2.3g in a similar-sized white potato with skin.

Is sweet potato good for constipation?

Yes, sweet potatoes can help with constipation due to their high fiber content. The 3.8g of fiber in a medium sweet potato promotes regular bowel movements, especially when consumed with adequate water.

How many sweet potatoes should I eat for fiber?

One medium sweet potato provides about 14% of your daily fiber needs. For optimal fiber intake, most adults should aim for 25-38g daily, so one sweet potato contributes meaningfully to this goal as part of a varied diet.

Does cooking method affect sweet potato fiber content?

Cooking method doesn't significantly reduce fiber content, but removing the skin does. A medium baked sweet potato with skin contains 3.8g fiber, while without skin it contains about 3.0g. Baking preserves more nutrients than boiling.