Does sweet potato count as a vegetable serving?

December 24, 2025 •

3 min read

According to UK dietary guidelines, sweet potatoes count as a '5 A Day' portion, unlike regular white potatoes. The US Department of Agriculture (USDA) also includes sweet potatoes in the 'Vegetable' group. This clarifies the common confusion surrounding their status as a starchy vegetable.

Quick Summary

Sweet potatoes are officially considered a vegetable serving by major health organizations despite their starchy nature. They provide essential vitamins, fiber, and antioxidants, and are a nutritious component of a healthy diet when prepared appropriately and consumed in moderation.

Key Points

Vegetable Classification: Yes, sweet potatoes count as a vegetable serving according to major health guidelines like the USDA and NHS.
Not a White Potato: Botanically, sweet potatoes are from the morning glory family, distinct from the white potato's nightshade family.
Nutrient Richness: Sweet potatoes are a nutritional powerhouse, especially rich in beta-carotene (for vitamin A), vitamin C, fiber, and potassium.
Cooking Method Matters: Boiling or steaming sweet potatoes results in a lower glycemic index compared to baking or frying, which is better for blood sugar management.
Boosts Gut Health: Their high fiber content promotes healthy digestion and satiety, aiding in weight management.
Portion Control for Diabetics: While beneficial for people with diabetes, mindful portion control and preparation are essential to manage blood sugar levels.

The question of whether sweet potatoes count as a vegetable serving is a common one, often leading to confusion for those trying to track their daily nutrient intake. The simple answer is yes, they are a vegetable and count towards daily recommendations, but there are important nuances regarding their starchy content and preparation methods that impact their nutritional profile. Health organizations, including the USDA and the UK's National Health Service (NHS), explicitly classify them as a vegetable, while also acknowledging their starchy nature. Understanding this distinction is key to incorporating them effectively into a balanced diet.

The Definitive Answer: Sweet Potatoes are a Vegetable

Despite being a starchy food, sweet potatoes are botanically and nutritionally classified as vegetables. Unlike regular potatoes, which the NHS classifies as a starchy food to be eaten in addition to vegetable portions, sweet potatoes are counted as a vegetable serving due to their higher nutrient density, particularly vitamins and antioxidants.

Sweet Potato's Impressive Nutritional Profile

Sweet potatoes are a powerhouse of essential vitamins and minerals that offer a range of health benefits. Their most famous attribute is the high beta-carotene content, which is converted to vitamin A in the body. They are also a great source of fiber, vitamin C, potassium, and manganese.

Nutrients and their benefits:

Beta-carotene (Vitamin A): A powerful antioxidant that supports healthy vision, especially in the orange-fleshed varieties.
Vitamin C: An antioxidant that boosts the immune system and supports skin health.
Dietary Fiber: Promotes gut health by supporting regular digestion and slowing sugar absorption.
Potassium: Important for blood pressure control and heart health.
Anthocyanins: Found in purple sweet potatoes, these antioxidants possess strong antioxidant and anti-inflammatory properties.

Impact of Cooking Method and Portion Size

The way sweet potatoes are cooked significantly affects their glycemic index (GI), which measures how quickly a food raises blood sugar levels.

Boiling or Steaming: These methods result in a lower GI compared to baking or roasting, making them a better choice for blood sugar management.
Baking or Frying: Higher temperatures and added fats can increase the GI, causing a quicker blood sugar spike.
Portion Control: For those managing blood sugar, portion size is critical. A serving size of about ½ cup (80-100 grams) is often recommended.

Sweet Potato vs. White Potato: A Comparison

While both are root vegetables and provide carbohydrates, their nutritional and botanical profiles differ. Sweet potatoes belong to the morning glory family, while white potatoes are part of the nightshade family.


Feature	Sweet Potato	White Potato
Botanical Family	Morning Glory (Convolvulaceae)	Nightshade (Solanaceae)
Primary Nutrients (High Amount)	Beta-carotene (Vit A), Vitamin C, Manganese	Potassium, Folic Acid, Vitamin B1
Dietary Fiber	Higher fiber content	Lower fiber, especially if peeled
Sugar Content	Higher natural sugars	Lower sugar content
Glycemic Index (GI)	Can vary significantly (low to high) depending on cooking method	Can also vary; baked typically high
Antioxidants	Rich in beta-carotene and anthocyanins	Rich in phenolic acids

How to Maximize Your Sweet Potato Serving

To get the most nutritional value from your sweet potatoes, follow these guidelines:

Keep the Skin On: A significant amount of fiber and nutrients is found in the skin, so it is beneficial to eat it after thoroughly washing the vegetable.
Boil or Steam: These cooking methods are often healthier as they result in a lower glycemic load and avoid excess added fats.
Pair with Protein and Fat: Eating sweet potatoes as part of a balanced meal with protein and healthy fats can help stabilize blood sugar levels.
Embrace Color Variety: Don't stick to just the orange ones. Purple sweet potatoes are loaded with anthocyanins, providing a different set of powerful antioxidants.

Conclusion: A Nutritious and Versatile Vegetable

In conclusion, sweet potatoes absolutely count as a vegetable serving and are a highly nutritious addition to almost any diet. Their classification as a starchy vegetable does not detract from their rich vitamin, mineral, and fiber content. While they should be consumed in mindful portions, especially for those with blood sugar concerns, the variety of preparation methods allows for healthy and delicious integration into meals. Focusing on less-processed cooking styles like boiling or steaming, and enjoying them as part of a balanced plate, ensures you can reap their full benefits. More details on sweet potato benefits can be found on authoritative health websites like Healthline.

Frequently Asked Questions

Sweet potatoes are considered a starchy vegetable. While they are a vegetable and count toward daily servings, their higher carbohydrate content means they are also classified as starchy, similar to corn or peas.

Sweet potatoes have a slight nutritional advantage due to their significantly higher vitamin A and C content, and lower glycemic index when boiled. However, both offer valuable nutrients and can be part of a healthy diet, with white potatoes providing more potassium.

Yes, people with diabetes can eat sweet potatoes in moderation. Their fiber content helps regulate blood sugar, but portion size and cooking method (boiling is best) are crucial for managing blood glucose levels.

Yes, the skin of a sweet potato is edible and rich in nutrients, including fiber. Keeping the skin on when cooking helps maximize the nutritional value.

Despite some market confusion, sweet potatoes and true yams are different vegetables from unrelated botanical families. Sweet potatoes are in the morning glory family, while yams are from the grass and lily family. Yams are typically starchier and less sweet.

Yes, the color indicates different antioxidant profiles. Orange sweet potatoes are high in beta-carotene, while purple varieties are rich in anthocyanins, both offering unique health benefits.

Boiling or steaming is generally considered the healthiest method, as it preserves more nutrients and results in a lower glycemic index. Roasting is also a good option, while frying should be limited due to high added fat.

A standard serving is about one medium-sized sweet potato or half a cup (80-100 grams). This portion size is particularly important to consider for those watching their carbohydrate intake.