Understanding Your Plate: How many carbs are in 100 grams of cooked sweet potatoes?

November 8, 2025 •

4 min read

According to USDA data, a cooked sweet potato is a dense source of nutrients, and understanding its macronutrient content is key for a balanced diet. This detailed guide will answer the question, "How many carbs are in 100 grams of cooked sweet potatoes?" and explore how different preparation methods can impact the final nutritional value of this versatile vegetable.

Quick Summary

The carb count for 100g of cooked sweet potato can vary slightly by cooking method. Approximately 17-18 grams of carbohydrates are in 100g of boiled sweet potato without the skin, a value influenced by factors like moisture content and preparation.

Key Points

Carb Count Varies: Approximately 17-18g total carbohydrates are found in 100g of boiled, peeled sweet potato, while baked versions can have slightly more.
Cooking Method Matters: How you cook a sweet potato changes its glycemic index (GI), with boiling resulting in a lower GI than baking or roasting.
Nutrient-Dense Source: Sweet potatoes are a rich source of dietary fiber, Vitamin A (from beta-carotene), Vitamin C, and antioxidants.
Supports Gut and Eye Health: The fiber content promotes digestive health, while the high Vitamin A supports healthy vision.
Healthier Carb Alternative: Compared to white potatoes, sweet potatoes are slightly lower in calories and carbs and significantly higher in Vitamin A.
Pairing Matters: To manage blood sugar, it's beneficial to pair sweet potatoes with protein or healthy fats to slow carbohydrate absorption.

A Detailed Look at Carbohydrates in Cooked Sweet Potatoes

Sweet potatoes are a staple in many cuisines, prized for their sweet flavor, rich color, and nutritional benefits. The carbohydrate content is a key piece of information for those managing their intake for dietary reasons, such as for weight management or blood sugar control. For a 100-gram serving of cooked sweet potato, the total carbohydrate content is typically in the range of 17 to 20 grams, depending on the cooking method and whether the skin is removed.

Carb Content Based on Cooking Method

Preparation significantly affects the moisture content and nutritional profile of sweet potatoes, leading to variations in the final carbohydrate measurement for the same weight of cooked vegetable. Here is a breakdown of the carbohydrate content per 100 grams based on common cooking methods:

Boiled, without skin: A 100-gram serving of boiled sweet potato, peeled after cooking, contains approximately 17 to 18 grams of total carbohydrates. This method retains a higher moisture level, which naturally dilutes the carb concentration compared to other techniques.
Baked, with skin: When baked with the skin on, the sweet potato loses more moisture, concentrating the carbohydrates. A 100-gram portion of baked sweet potato contains around 20 to 21 grams of carbs.
Steamed: Similar to boiling, steaming keeps the moisture high. Studies indicate that steamed sweet potatoes have a moderate glycemic index (GI), comparable to boiling. This suggests a carbohydrate level similar to boiled potatoes.

Carbohydrate Breakdown: Starch, Sugar, and Fiber

The total carbohydrate count is composed of starch, sugars, and fiber, and the ratio of these components is also affected by cooking.

Starch: Cooking sweet potatoes, especially through boiling, can convert some of the starch into more readily digestible sugars. However, boiling for shorter periods may help retain some resistant starch, which has a lower impact on blood sugar.
Sugars: The natural sweetness of sweet potatoes comes from sugars like sucrose, glucose, and fructose. While these sugars contribute to the total carbohydrate count, the fibrous nature of the vegetable helps regulate their absorption.
Fiber: A key component of the carbohydrate profile is dietary fiber. A 100-gram serving of cooked sweet potato with the skin on can provide over 3 grams of fiber, which aids digestion and promotes a feeling of fullness. Boiling with the skin on can also help retain more of this fiber.

Cooking Methods and the Glycemic Index

The glycemic index (GI) measures how quickly a food raises your blood sugar levels. For sweet potatoes, the GI is highly dependent on the cooking method. This is an important consideration for individuals managing their blood sugar, such as those with diabetes.

Boiling: This method generally results in a lower GI value for sweet potatoes. Longer boiling times can further lower the GI by retaining more resistant starch.
Baking and Roasting: High-heat cooking methods like baking and roasting tend to increase the GI significantly. The higher temperature breaks down more starch into simple sugars, leading to a faster rise in blood sugar.
Adding Healthy Fats: Pairing cooked sweet potatoes with a healthy fat, such as olive oil, can help slow down the absorption of carbohydrates and prevent rapid blood sugar spikes.

Sweet Potato vs. White Potato: A Nutritional Comparison

While both are starchy root vegetables, sweet potatoes and white potatoes have distinct nutritional differences. Understanding these can help you make informed choices for your diet.


Nutrient (per 100g cooked)	Sweet Potato (approx.)	White Potato (approx.)
Calories	76-90 kcal	~147 kcal (baked)
Carbohydrates	17-21 g	~24-33 g (baked)
Fiber	2.5-3.3 g	2.6 g (baked)
Vitamin A	High (122% DV in 114g)	Very low (0% DV)
Vitamin C	Good Source	Good Source
Potassium	Good Source	Excellent Source

This comparison highlights sweet potatoes' superiority in Vitamin A content, while they have a slightly better profile for lower calories and carbs per 100g. However, both offer valuable nutrients and can be part of a healthy diet.

The Health-Promoting Nutrients in Sweet Potatoes

Beyond just carbohydrates, sweet potatoes are packed with beneficial nutrients that contribute to overall health. Their impressive nutritional profile is a major reason for their 'superfood' status.

Rich in Beta-Carotene: Orange-fleshed sweet potatoes are an exceptional source of beta-carotene, which the body converts into Vitamin A. This nutrient is vital for good vision, immune function, and reproductive health.
High in Antioxidants: Sweet potatoes, especially purple and orange varieties, contain powerful antioxidants like anthocyanins and beta-carotene. These compounds help protect cells from damage by free radicals, potentially reducing the risk of chronic diseases and inflammation.
Supports Digestive Health: The high fiber content of sweet potatoes aids in gut health. The presence of soluble and insoluble fiber, along with resistant starch, can promote regular bowel movements and feed beneficial gut bacteria.
Supports Heart Health: Sweet potatoes contain potassium, which helps regulate blood pressure and balance sodium levels. The fiber also helps lower LDL (bad) cholesterol, benefiting cardiovascular health.

Conclusion: A Nutritious and Flexible Carb Choice

So, how many carbs are in 100 grams of cooked sweet potatoes? Approximately 17 to 20 grams, with the specific amount varying based on the cooking method. By choosing boiling over baking, you can slightly reduce the carbohydrate density and lower the glycemic impact. Sweet potatoes offer far more than just energy; they are a nutritional powerhouse, providing significant amounts of fiber, Vitamin A, and antioxidants. This makes them a highly beneficial addition to most diets. For those watching their blood sugar, pairing them with protein or fat is a smart strategy to manage their glycemic effect. Regardless of how they are prepared, sweet potatoes are a healthy and delicious choice for a balanced diet.

Authoritative Link: Harvard T.H. Chan School of Public Health: The Nutrition Source

Frequently Asked Questions

Baked sweet potatoes generally have a higher carb density per 100g (around 20-21g) than boiled sweet potatoes (around 17-18g) because baking removes more moisture, concentrating the carbohydrates.

Sweet potatoes are relatively high in carbohydrates and are typically not suitable for strict low-carb diets. However, they are nutrient-dense and high in fiber, so they can be included in moderate amounts in some carb-controlled eating plans.

Sweet potatoes contain dietary fiber, which slows down the digestion and absorption of carbohydrates. This helps prevent rapid spikes in blood sugar levels after eating.

Yes, leaving the skin on a sweet potato adds a small amount of extra fiber and other nutrients. A baked sweet potato with the skin on will have a slightly higher carb and fiber content than a peeled one.

Net carbs are total carbohydrates minus dietary fiber. For 100g of boiled, peeled sweet potato with ~18g carbs and ~2.5g fiber, the net carbs would be approximately 15.5g.

Yes, people with diabetes can eat sweet potatoes in moderation, especially when they are boiled, as this cooking method lowers their glycemic index. Pairing them with protein and fat is also recommended to help manage blood sugar response.

No, different varieties have slightly different nutritional profiles. For instance, purple sweet potatoes are rich in anthocyanin antioxidants, while orange-fleshed varieties are known for high beta-carotene content.