Are Sweet Potatoes Worse for You Than Normal Potatoes? The Full Nutritional Breakdown

October 12, 2025 •

4 min read

Despite popular diet trends painting one as the obvious "healthier" choice, the reality is far more nuanced. A 2024 nutritional comparison reveals sweet potatoes have more sugar and less starch than regular potatoes, but this doesn't automatically mean they are worse for you. In fact, the question, "Are sweet potatoes worse for you than normal potatoes?", has more to do with preparation and overall diet than the potato itself.

Quick Summary

This article explores the nutritional differences and benefits of sweet and regular potatoes to debunk the myth that one is inherently worse. It compares vitamin content, glycemic index, and fiber, revealing how both can be healthy dietary components depending on preparation and context.

Key Points

Nutrient Differences: Sweet potatoes are rich in Vitamin A and certain antioxidants, while regular potatoes are a better source of potassium.
Glycemic Impact Varies: Sweet potatoes often have a lower glycemic index, but this can change significantly based on the cooking method for both types.
Preparation is Key: The cooking method (baking, boiling, or steaming) is more important for overall health than the type of potato, as unhealthy additions can diminish benefits.
Both Offer Antioxidants: Both sweet potatoes and regular potatoes contain beneficial antioxidants that protect against cellular damage.
No "Worse" Potato: Neither potato is inherently worse; they simply offer different nutritional advantages. Enjoying both provides a wider range of vitamins and minerals.
Fiber is Important: Eating the skin of both potatoes maximizes fiber content, aiding digestion and promoting satiety.
Resistant Starch Benefits: Cooking and cooling regular potatoes increases their resistant starch content, which is beneficial for gut health.

The Great Potato Debate: Sweet vs. Standard

For years, sweet potatoes have been lauded as a superior health food, while regular potatoes have been unfairly demonized. This perspective largely stems from misunderstandings about carbohydrates and glycemic index. Both are starchy root vegetables, but they come from entirely different plant families and offer distinct nutritional profiles. Sweet potatoes are part of the morning glory family, while regular white potatoes belong to the nightshade family. The notion that one is categorically better than the other oversimplifies the science of a balanced diet.

Nutritional Showdown: What Each Potato Brings to the Table

Both types of potato are nutrient-dense when prepared healthily. However, they shine in different areas. Here's a breakdown of their key nutritional contributions based on typical cooked serving sizes:

Sweet Potato Strengths

Vitamin A: A single medium sweet potato can provide well over 100% of the daily recommended intake of Vitamin A in the form of beta-carotene, the antioxidant that gives it its vibrant orange hue. This is crucial for vision, immune function, and reproductive health.
Antioxidants: Sweet potatoes, especially purple-fleshed varieties, are packed with antioxidants like anthocyanins and phenolic compounds, which help combat free radical damage and inflammation.
Fiber: They often contain slightly more fiber, which is beneficial for gut health, digestion, and prolonged satiety.
Lower Glycemic Index (GI): When boiled, sweet potatoes typically have a lower GI than white potatoes, meaning they cause a slower, more gradual rise in blood sugar. This can be advantageous for blood sugar management.

Regular Potato Strengths

Potassium: Regular potatoes are an excellent source of potassium, a mineral vital for blood pressure control and muscle function. In fact, a single baked white potato can contain more potassium than a banana.
Resistant Starch: When cooked and then cooled, regular potatoes develop higher levels of resistant starch. This type of fiber feeds healthy gut bacteria and can aid in blood sugar control.
Protein: On a gram-for-gram basis, regular potatoes generally contain a slightly higher amount of protein.
Antioxidants: White potatoes also contain antioxidants, including phenolic acids, which offer health benefits.

The Cooking Method Is a Game-Changer

Regardless of which potato you choose, the way you prepare it has a far greater impact on its nutritional value than the type itself. Deep-frying either vegetable in unhealthy oils, or loading them with high-fat toppings like butter, sour cream, and cheese, dramatically increases the fat and calorie content, overshadowing their inherent health benefits.

Here are healthier ways to prepare both kinds of potatoes:

Boiling: Boiling sweet potatoes has been shown to retain more beta-carotene compared to other cooking methods. For regular potatoes, boiling and then cooling increases resistant starch.
Baking: Baking either potato is a simple, effective method. It concentrates flavor and preserves nutrients, especially when you consume the skin.
Air-frying: An air fryer can produce a crispy texture similar to frying but with significantly less added fat.
Steaming: This is another gentle cooking method that helps preserve nutrients.

Comparison Table: Baked Potato vs. Baked Sweet Potato (per 100g)


Nutrient	Baked Regular Potato (with skin)	Baked Sweet Potato (with skin)	Key Takeaway
Calories	94 kcal	90 kcal	Very similar
Protein	2.1 g	2.0 g	Similar, slight edge to regular
Carbohydrates	21.1 g	20.7 g	Very similar
Fiber	2.1 g	3.3 g	Sweet potato has slightly more
Sugar	1.18 g (raw)	6.48 g (raw)	Sweet potato has significantly more natural sugar
Potassium	544 mg	475 mg	Regular potato has more
Vitamin A	1 µg (0% DV)	961 µg (107% DV)	Sweet potato is a powerhouse
Vitamin C	12.6 mg	19.6 mg	Sweet potato has more

Which Is "Better" for You? It's About Variety

Instead of asking, "Are sweet potatoes worse for you than normal potatoes?" the question should be about how to best incorporate both into a balanced diet. Sweet potatoes offer a tremendous dose of vitamin A and extra antioxidants, while regular potatoes excel as a source of potassium and resistant starch. Variety is a cornerstone of a healthy diet, so enjoying both offers a broader spectrum of nutrients.

Ultimately, neither potato is "worse" than the other in a general sense. Your choice should depend on your specific nutritional needs and taste preferences, always with an eye toward healthy preparation methods. For example, a person with a vitamin A deficiency might benefit more from a sweet potato, while someone focused on potassium intake might prefer a regular potato.

Conclusion: Enjoy Both Spuds for Optimal Health

The idea that sweet potatoes are fundamentally healthier than normal potatoes is an oversimplification. Both are highly nutritious, low-fat, and vitamin-rich vegetables that can and should be part of a healthy diet. The real nutritional impact is determined by how they are cooked and what they are served with. By focusing on baking, boiling, or steaming and avoiding excessive unhealthy toppings, you can reap the unique benefits that each delicious spud has to offer. The best approach is to enjoy them both in moderation, embracing the nutritional diversity they provide. For more information on the specific nutritional content of thousands of foods, authoritative sources like the USDA FoodData Central are excellent resources.

Frequently Asked Questions

No, the higher natural sugar content of sweet potatoes is not necessarily bad. It contributes to their sweeter taste but is balanced by fiber, which slows down digestion and prevents rapid blood sugar spikes, especially when the potato is boiled.

When boiled, sweet potatoes typically have a lower glycemic index than regular potatoes, making them a potentially better choice for managing blood sugar levels. However, pairing either potato with a lean protein source can help stabilize blood glucose levels.

Yes, leaving the skin on both regular and sweet potatoes significantly increases the fiber and nutrient content. About half of a potato's fiber is found in the skin, so it's a good practice to eat it for maximum nutritional benefit.

Healthier cooking methods include baking, boiling, air-frying, and steaming. Boiling sweet potatoes preserves beta-carotene, while boiling and cooling regular potatoes increases resistant starch.

Regular potatoes contain glycoalkaloids, which can be toxic in large amounts, but this is not a concern with normal, healthy consumption. The primary risk comes from unhealthy preparation methods like deep-frying.

Yes, both types of potatoes are low in calories and can be part of a weight loss diet when prepared healthily. Their fiber content helps you feel full for longer, but it's crucial to be mindful of portion sizes and avoid high-fat toppings.

For optimal nutrition, it is best to incorporate a variety of foods, including both sweet and regular potatoes. This ensures you get a broader range of vitamins, minerals, and antioxidants that each potato type offers.