Are Sweet Potatoes Higher in Sugar Than White Potatoes? A Nutritional Breakdown

December 12, 2025 •

3 min read

While the names suggest an obvious winner, a 100g serving of boiled sweet potatoes actually contains over 14 times the amount of sugar found in boiled white potatoes, with 11.6g compared to 0.8g. This nutritional comparison delves deeper into whether sweet potatoes are higher in sugar than white potatoes, examining natural sugars, glycemic impact, and overall health benefits to provide a complete picture.

Quick Summary

This article provides a nutritional breakdown comparing sweet and white potatoes, examining their sugar content, glycemic index, and overall health benefits. It explores how preparation methods affect their nutritional profiles and helps determine the best choice for specific dietary needs.

Key Points

Higher Sugar in Sweet Potatoes: Sweet potatoes contain significantly more natural sugar per 100g compared to white potatoes.
Fiber and GI Impact: Sweet potatoes have more dietary fiber, which slows sugar absorption, but baking can still result in a higher Glycemic Index (GI) than boiled white potatoes.
Nutrient-Rich Beta-Carotene: Sweet potatoes are a powerhouse of Vitamin A, derived from beta-carotene, supporting eye and immune health.
White Potato Advantages: White potatoes are an excellent source of potassium and contain beneficial resistant starch, especially when cooked and cooled.
Preparation is Crucial: The overall health impact depends heavily on the cooking method and what they are served with, as pairing with protein and fat can lower the glycemic response.
Incorporate Both for Variety: The best approach is to enjoy both sweet and white potatoes to benefit from their different and complementary nutritional profiles.

Understanding the Nutritional Differences

Beyond the headline-grabbing sugar difference, a closer look at the overall nutritional profiles of sweet and white potatoes reveals a more nuanced comparison. While sweet potatoes have a higher sugar content, much of it is from natural sugars like sucrose, and it is balanced by a rich fiber and micronutrient profile. White potatoes, on the other hand, are higher in starch and contain different key vitamins and minerals. The final health impact is heavily influenced by cooking methods and what they are served with, not just their raw numbers.

The Sugar and Fiber Equation

It's a common misconception that because white potatoes are savory, they must be lower in sugar. However, the data clearly shows sweet potatoes contain significantly more sugar per serving. The key difference lies in the composition of these carbohydrates. Sweet potatoes have more dietary fiber, which helps slow the absorption of sugar, preventing rapid blood sugar spikes. White potatoes contain more resistant starch, especially when cooked and cooled, which also acts beneficially like fiber by feeding good gut bacteria.

Key differences in carbohydrate composition:

Sweet potatoes contain higher amounts of natural sugars (glucose, fructose, sucrose).
Sweet potatoes offer a richer source of dietary fiber.
White potatoes are higher in starch, which can break down into sugar during digestion.
The presence of fiber and resistant starch in both types influences how quickly their carbohydrates are absorbed.

Glycemic Index (GI) and Cooking Methods

Beyond the raw nutritional stats, how a potato is prepared dramatically alters its glycemic impact. The Glycemic Index (GI) is a scale ranking foods based on how quickly they raise blood sugar.

Cooking techniques can significantly affect the GI of both potatoes:

Boiling: Boiled sweet potatoes tend to have a lower GI than boiled white potatoes.
Baking/Roasting: A baked sweet potato can have a very high GI, often higher than a baked white potato.
Resistant Starch: Cooling a cooked white potato increases its resistant starch content, which lowers its GI.
Combining with other foods: Serving either potato as part of a meal with protein and fat can help lower the overall glycemic load.

A Comparison of Key Nutrients


Nutrient (per 100g, approx.)	Sweet Potato (Boiled)	White Potato (Boiled)	Key Takeaway
Sugar	11.6g	0.8g	Sweet potato has significantly more natural sugar.
Fiber	2.1g	1.6g	Sweet potato is slightly higher in fiber.
Calories	Higher	Slightly lower	Generally similar, depending on preparation.
Vitamin A	Extremely high (from beta-carotene)	Low	Sweet potatoes are a powerhouse for Vitamin A.
Potassium	Good source	Excellent source	White potatoes often contain more potassium.
Vitamin C	Good source	Good source	Both offer decent amounts, affected by cooking.
Magnesium	Good source	Good source	Both contribute this important mineral.

Health Benefits of Both Potatoes

Both sweet and white potatoes offer unique health benefits, confirming that both can be part of a healthy, balanced diet.

Benefits of Sweet Potatoes:

Rich in Beta-Carotene: A precursor to Vitamin A, which supports eye health, immunity, and skin health.
Higher Fiber: Aids digestion, promotes gut health, and helps regulate blood sugar.
Antioxidant Properties: Vitamins A and C act as antioxidants, helping to protect cells from damage.

Benefits of White Potatoes:

Excellent Potassium Source: Crucial for regulating blood pressure and maintaining fluid balance.
Good Source of B Vitamins: Provides B6 and folate, which support energy metabolism and nerve function.
Resistant Starch: Promotes gut health and can improve blood sugar control.
Lower in Sugar: Contains less natural sugar, which may be preferable for certain diets.

Conclusion: Which Potato is Right for You?

Ultimately, there is no single "healthier" winner in the sweet vs. white potato debate; it largely depends on your dietary goals and how you prepare them. While it is a fact that sweet potatoes contain more natural sugar, they also pack more fiber and a significantly higher vitamin A content. White potatoes offer more potassium and resistant starch, with less sugar per serving. To maximize the benefits, consider the preparation method, such as boiling or baking, and pair them with other nutrient-dense foods to create a balanced meal. Incorporating both into a varied diet ensures a wider range of essential nutrients.

Frequently Asked Questions

Sweet potatoes have a higher sugar content, containing significantly more natural sugar per serving than white potatoes.

No, the natural sugar in sweet potatoes is less concerning than added sugars because it is accompanied by dietary fiber, which helps regulate its absorption and prevents sharp blood sugar spikes.

Sweet potatoes generally have a lower glycemic index, but the cooking method is key. Boiled sweet potatoes are often recommended over baked ones for better blood sugar control.

Cooking methods like baking can increase the glycemic index of both potatoes. Boiling tends to result in a lower GI. Cooling cooked white potatoes can also increase beneficial resistant starch.

Both are nutritious but offer different benefits. Sweet potatoes are rich in Vitamin A and fiber, while white potatoes provide more potassium and resistant starch. Neither is definitively 'better,' and eating both provides a wider nutrient range.

Not necessarily. While sweet potatoes have a lower GI when boiled, white potatoes have slightly fewer calories. The best choice for weight loss depends more on total calorie intake, portion control, and overall diet rather than just the potato type.

Yes, people with diabetes can eat both sweet and white potatoes. The key is to manage portion sizes, choose lower-GI cooking methods (like boiling), and pair them with sources of protein and fat to minimize blood sugar impact.