Which has less sugar, sweet potato or white potato?: A Nutritional Deep Dive

October 8, 2025 •

4 min read

According to USDA data, a 100-gram serving of cooked sweet potato contains more than five times the amount of sugar as the same portion of cooked white potato. For those monitoring carbohydrate intake, the question of which has less sugar, sweet potato or white potato? is crucial for making informed dietary decisions and understanding overall nutrition.

Quick Summary

A nutritional comparison reveals sweet potatoes contain more sugar, while white potatoes have less. However, both offer distinct health benefits depending on preparation and consumption. Factors like glycemic index, fiber, vitamins, and minerals also play a vital role in determining their overall impact on a healthy diet.

Key Points

Less Sugar: White potatoes contain significantly less natural sugar per serving than sweet potatoes, which are noticeably sweeter due to their higher sugar content.
Glycemic Index Varies: The GI for both potatoes is highly dependent on cooking method; boiling often results in a lower GI for both, while baking can significantly increase it.
Sweet Potato Advantages: Sweet potatoes are a nutritional powerhouse for Vitamin A, thanks to high levels of beta-carotene, and also contain more fiber and potent antioxidants.
White Potato Advantages: White potatoes are an excellent source of potassium, containing more than a banana, and are a good source of resistant starch when cooked and cooled.
Preparation is Key: The healthiness of either potato is most impacted by how it's prepared. Opt for boiling, steaming, or baking over frying to retain nutrients and avoid added fats.
Balanced Diet: Both white and sweet potatoes can be part of a healthy diet. Incorporating both ensures a broader spectrum of nutrients.

Sugar Content Showdown: The Clear Answer

While its name may suggest otherwise, the white potato is the clear winner in the sugar content category. Per 100 grams, a cooked white potato contains a minimal amount of sugar, hovering around 1.6 grams. The cooked sweet potato, conversely, contains significantly more, with figures often cited at 5.5 grams or higher per 100 grams. The sugar in sweet potatoes primarily consists of sucrose, glucose, and fructose, contributing to their naturally sweet flavor profile. It's a common misconception to assume sweet potatoes are automatically 'better' or 'lower sugar,' but the nutritional facts show a definite difference.

Why White Potatoes Have Less Sugar

White potatoes are higher in starch and resistant starch, a type of carbohydrate that resists digestion in the small intestine. The higher starch content means more of their carbohydrates are locked in a form that doesn't immediately translate to simple sugars. The heating and subsequent cooling of white potatoes can increase their resistant starch content even further, potentially offering benefits for gut health and blood sugar regulation.

Glycemic Index (GI): A Complex Picture

The glycemic index (GI) is a scale that ranks carbohydrate-rich foods based on how quickly they raise blood sugar levels. A lower GI food is generally preferred for stable blood sugar. Here, the comparison between sweet and white potatoes becomes more nuanced and dependent on the preparation method.

Boiled Potatoes: When boiled, sweet potatoes generally have a medium GI (around 44-63), which is lower than a boiled white potato (GI around 54-78).
Baked Potatoes: The opposite can be true for baking. A baked sweet potato can have a very high GI (around 94), whereas a baked white potato may have a lower GI, depending on the variety.

This variability highlights that focusing solely on one metric can be misleading. The key takeaway is that both can be part of a healthy diet, and the impact on blood sugar can be mitigated by eating them as part of a balanced meal with protein and healthy fats.

Beyond Sugar: A Full Nutritional Comparison

Beyond the sugar content, both potatoes offer a wealth of nutrients. Neither is a definitive 'winner' but rather provides different benefits.

Sweet Potato Nutritional Advantages

Vitamin A: Sweet potatoes are famously rich in beta-carotene, which the body converts to Vitamin A. A 100-gram serving can provide over 100% of the daily value. This is crucial for vision, immune function, and skin health.
Fiber: They offer a slightly higher fiber content than white potatoes, which promotes satiety and digestive health.
Antioxidants: The vibrant orange and purple varieties are packed with antioxidants like anthocyanins and phenolic acids, which protect the body from oxidative stress.

White Potato Nutritional Advantages

Potassium: White potatoes contain a higher amount of potassium, a vital mineral for blood pressure regulation and nerve function. Some varieties contain more potassium than a banana.
Resistant Starch: As mentioned, when cooked and then cooled, white potatoes develop more resistant starch, which acts as a prebiotic and feeds beneficial gut bacteria.
Protein: White potatoes have a slightly higher protein content per serving compared to sweet potatoes.

The Role of Preparation

How you cook your potatoes is arguably more important than the potato type itself. Frying either potato, such as turning them into French fries or chips, introduces unhealthy fats and significantly increases the calorie count. Healthier methods include:

Boiling
Baking
Steaming
Roasting

Additionally, leaving the skin on is beneficial for both, as much of the fiber and some nutrients are concentrated there.

The Potato Comparison at a Glance


Nutrient (per 100g cooked)	White Potato	Sweet Potato
Sugar	1.6 g	5.5 g
Carbohydrates	~20.4 g	~16.8 g
Fiber	~1.4 g	~2.4 g
Vitamin A	Trace	Significantly higher
Potassium	Significantly higher	Lower
Vitamin C	Good source	Good source

Conclusion: No Clear 'Best', Just a Smarter Choice

In the debate over which has less sugar, sweet potato or white potato?, the white potato is the definitive answer. However, this fact does not automatically make it the 'healthier' option for everyone. Both potatoes are nutritious, whole foods that can be part of a balanced diet. The best choice depends on your specific nutritional goals.

For lower sugar and higher potassium, a boiled or cooled white potato might be the better choice.
For more Vitamin A and fiber, a sweet potato is an excellent option.

Ultimately, how you prepare your potatoes matters most. Choosing to bake, boil, or steam them with minimal additions of high-fat toppings will ensure you get the maximum nutritional benefit from either type of starchy vegetable. A varied diet that includes both will provide a comprehensive range of vitamins, minerals, and healthy carbohydrates.

For more information on the nutrient content of foods, consult the official USDA FoodData Central database.

Frequently Asked Questions

Not necessarily. While a boiled sweet potato often has a lower glycemic index (GI) than a boiled white potato, the GI of both can vary significantly depending on cooking method. The key is to consume either type as part of a balanced meal with protein and healthy fats, which helps to moderate blood sugar spikes.

Yes, the cooking method has a major impact. Boiling tends to produce a lower GI compared to baking or frying. Frying adds unhealthy fats and calories, while steaming or baking are healthier alternatives. Keeping the skin on during cooking also boosts fiber intake.

No, despite the common confusion, sweet potatoes and true yams are from different botanical families. Sweet potatoes belong to the morning glory family, while yams are related to lilies and grasses.

Sweet potatoes generally contain slightly more fiber than white potatoes. However, the fiber content in both can be maximized by consuming the skin.

No, white potatoes are not unhealthy. They are a good source of complex carbohydrates, fiber (especially in the skin), and important minerals like potassium. The reputation often comes from less healthy preparation methods, not the potato itself.

Both potatoes can support weight management when prepared healthily. Sweet potatoes have slightly more fiber, which promotes satiety, while white potatoes can have a higher resistant starch content when cooled, which can also aid in feeling full.

Each potato has a distinct micronutrient profile. Sweet potatoes are exceptionally high in Vitamin A, while white potatoes contain more potassium. Both provide Vitamin C and various other minerals.