Do Korean Sweet Potatoes Have Potassium? The Nutrient-Packed Facts

December 8, 2025 •

3 min read

According to nutritional data, a 4-ounce serving of baked Korean sweet potato can contain nearly 400mg of potassium, indicating they are indeed a valuable source of this essential mineral. This makes Korean sweet potatoes a healthy and delicious option for those looking to boost their potassium intake and overall wellness.

Quick Summary

Korean sweet potatoes are a great source of potassium, offering various health benefits from supporting heart function to regulating blood pressure. The specific potassium content depends on the variety and preparation method. They also provide fiber, vitamins, and antioxidants, making them a nutritious addition to any diet. This root vegetable is a powerhouse of nutrients and flavor.

Key Points

Significant Potassium Source: Yes, Korean sweet potatoes contain a substantial amount of potassium, with a 4-ounce serving offering nearly 400mg.
Supports Heart Health: The potassium in these sweet potatoes is vital for regulating blood pressure and supporting overall cardiovascular function.
Rich in Antioxidants: Korean sweet potatoes, especially the purple-skinned variety, contain anthocyanins, powerful antioxidants that fight free radical damage.
Packed with Vitamins: Beyond potassium, they are an excellent source of vitamins A and C, which bolster the immune system and support skin health.
Excellent Source of Fiber: High dietary fiber content promotes digestive health and contributes to a feeling of fullness, aiding in weight management.
Versatile and Delicious: Their naturally sweet, custardy texture makes them easy to incorporate into a wide range of savory and sweet dishes.

The Surprising Potassium Content of Korean Sweet Potatoes

While all sweet potatoes are generally known for their rich nutritional profile, Korean sweet potatoes, known as goguma, are no exception. In fact, they are a significant source of potassium, among other essential vitamins and minerals. These smaller, purple-skinned potatoes with their creamy, yellow flesh are a staple in Korean cuisine for their delicious taste and health benefits.

How Much Potassium Is in a Korean Sweet Potato?

The amount of potassium in a Korean sweet potato can vary slightly depending on its size and how it's prepared. However, several sources provide specific data demonstrating their high potassium levels. For example, one serving of baked Korean sweet potato can offer a substantial portion of your daily recommended intake.

Nutrient breakdown per serving of baked Korean sweet potato:

Potassium: Approximately 370-396mg.
Vitamin A: Rich in beta-carotene, which converts to Vitamin A.
Vitamin C: Contains a good amount of Vitamin C.
Fiber: A great source of dietary fiber.

The Importance of Potassium in Your Diet

Potassium is a crucial mineral for overall health. It plays a vital role in several bodily functions, including:

Blood Pressure Regulation: Potassium helps manage blood pressure by counteracting the effects of sodium in the body.
Heart Health: A diet rich in potassium can support healthy blood vessel function and lower the risk of heart disease.
Fluid Balance: It is essential for maintaining proper fluid balance and nerve signals.
Muscle Function: Potassium is necessary for muscle contractions, including the heart.

A Comparison: Korean Sweet Potatoes vs. Other Varieties

While Korean sweet potatoes are an excellent source of potassium, how do they stack up against other varieties? The primary nutritional differences among sweet potato types often lie in their antioxidant profiles rather than the general mineral content. All sweet potatoes are nutritious, but they offer varying levels of specific compounds, as seen in the table below.


Feature	Korean Sweet Potato (goguma)	Orange-Fleshed Sweet Potato	White Potato (with skin)
Appearance	Purple skin, yellow, custardy flesh	Orange flesh, reddish-brown skin	Light brown skin, white flesh
Potassium	Good source (approx. 370-396mg per serving)	Excellent source (approx. 542mg per medium)	Very high source (approx. 941mg per medium)
Antioxidants	Rich in anthocyanins	Rich in beta-carotene	Less prominent compared to orange and purple varieties
Primary Benefit	Antioxidant boost, heart health	Vitamin A boost, vision support	Nutrient-dense, good source of Vitamin C

It's clear that while the white potato may have a higher potassium count, all sweet potato varieties, including the Korean goguma, provide a significant and healthy dose of this vital mineral.

Incorporating Korean Sweet Potatoes into Your Diet

Korean sweet potatoes are versatile and can be enjoyed in various ways. Their naturally sweet, chestnut-like flavor and custardy texture make them a popular snack. Here are a few preparation ideas:

Baked: Roast them whole or sliced for a simple, satisfying snack or side dish.
Mashed: Mash them with a little milk and butter for a creamy, flavorful mash.
Candied: Prepare a traditional Korean candied sweet potato (goguma mattang) for a sweet treat.
Soups and Stews: Add chunks of Korean sweet potato to hearty soups or stews for added flavor and nutrients.

Potential Health Benefits Beyond Potassium

Korean sweet potatoes offer more than just potassium. They contain numerous compounds that contribute to overall wellness:

High in Fiber: The rich fiber content supports digestive health and promotes a feeling of fullness.
Vitamin Powerhouse: They are packed with vitamins A and C, which are crucial for immune function and skin health.
Antioxidant-Rich: Purple-skinned Korean sweet potatoes are high in anthocyanins, powerful antioxidants that protect cells from damage and may have anti-cancer properties.
Promotes Gut Health: The fiber and antioxidants in these vegetables help promote the growth of healthy gut bacteria.

Conclusion: A Potent Source of Potassium and More

In summary, Korean sweet potatoes are an excellent dietary source of potassium, providing a significant amount of this essential mineral alongside a wealth of other beneficial nutrients. Their unique flavor and texture make them a delightful and easy addition to meals and snacks. Whether you're seeking to regulate blood pressure, support heart health, or simply enjoy a nutrient-dense root vegetable, Korean sweet potatoes are a fantastic choice. As with any food, incorporating them into a balanced diet is key to reaping their full nutritional rewards.

For more detailed nutritional information on different types of sweet potatoes, the US Department of Agriculture provides comprehensive data on various foods.

Frequently Asked Questions

While all sweet potatoes are a good source of potassium, the amount can vary by type. Korean sweet potatoes have a strong potassium content, but other varieties like the standard orange-fleshed sweet potato and even regular white potatoes can have high levels as well.

Korean sweet potatoes (goguma) typically have purple skin and a dense, yellow, custardy flesh that becomes very sweet when cooked, often tasting like roasted chestnuts. Regular orange-fleshed sweet potatoes are known for their high beta-carotene content and softer, sweeter texture when cooked.

Potassium is essential for several bodily functions. It helps regulate fluid balance, control nerve signals, and manage blood pressure. It also aids in muscle contraction and supports heart health by helping to flush excess sodium from the body.

While Korean sweet potatoes are a great source of potassium, it's not ideal to rely on a single food for all your nutrient needs. A balanced diet incorporating various fruits and vegetables is the best approach to meet your daily potassium requirements.

The potassium content is largely stable when cooked. Baking, boiling, or steaming are all excellent methods that retain the nutrients well. Cooking with the skin on can help preserve fiber and other nutrients.

For most healthy individuals, there is no risk, but those with kidney problems or who are on certain medications like beta-blockers should consult a doctor. Excessive potassium intake can be harmful in these specific circumstances.

Yes, they are rich in a variety of nutrients. Korean sweet potatoes are high in dietary fiber, Vitamin A (from beta-carotene), Vitamin C, and other minerals like iron and manganese.