Which is healthier, russet or sweet potato?: A Comprehensive Nutritional Breakdown

October 12, 2025 •

4 min read

When considering your next meal, many people wonder, which is healthier, russet or sweet potato? While sweet potatoes are often praised for their vibrant color and high Vitamin A content, both are highly nutritious, and the "healthier" choice depends largely on your specific dietary needs. A medium sweet potato can provide over 200% of your daily Vitamin A, whereas a russet is significantly richer in potassium and folate.

Quick Summary

This article examines the nutritional differences between russet and sweet potatoes, comparing calories, vitamins, minerals, fiber, and their impact on blood sugar. Both offer distinct health benefits, and the best option depends on individual dietary requirements, preparation method, and how they are incorporated into a balanced diet.

Key Points

Nutrient-Dense: Both russet and sweet potatoes are packed with valuable nutrients, making them both healthy choices depending on your specific needs.
Vitamin A Power: Sweet potatoes are the clear winner for Vitamin A, providing over 200% of the daily value in one medium serving, crucial for vision and immune function.
Potassium Advantage: Russet potatoes contain significantly more potassium, a key mineral for maintaining healthy blood pressure and heart function.
Blood Sugar Impact: Sweet potatoes typically have a lower glycemic index, leading to a more stable blood sugar response, which is beneficial for diabetics.
Preparation is Key: How you cook your potatoes is more important than which one you choose; baking, boiling, and roasting with the skin on are the healthiest methods.
Fiber Content: Sweet potatoes offer a higher amount of dietary fiber, promoting better digestive health and increased feelings of fullness.
Individual Needs: The 'healthier' option depends on your dietary goals—choose based on whether you need more Vitamin A (sweet potato) or more potassium (russet potato).

The Nutritional Face-Off: A Head-to-Head Comparison

When it comes to dietary choices, the humble potato is a versatile staple across many cuisines. For those focused on nutrition, the common russet and the popular sweet potato often come under scrutiny. While both are healthy, nutrient-rich root vegetables, they offer different profiles that cater to specific health goals. Understanding these distinctions can help you make an informed choice for your next meal.

Calories and Macronutrients

At first glance, the caloric and carbohydrate content of russet and sweet potatoes are quite similar, especially when comparing them baked with the skin on. A medium-sized russet potato and a medium sweet potato both hover around 100-110 calories. The primary source of these calories is carbohydrates. However, there is a key difference in their composition. Sweet potatoes are generally higher in natural sugars and fiber, which contributes to a more sustained energy release. Conversely, russet potatoes offer slightly more protein per serving, but the difference is marginal.

Sweet Potato (medium, baked with skin): Approx. 100 calories, higher fiber and natural sugar content.
Russet Potato (medium, baked with skin): Approx. 110 calories, slightly higher protein and potassium.

Vitamins and Minerals: The Key Differences

This is where the nutritional battle really heats up. The orange flesh of the sweet potato signals its most significant advantage: a high concentration of beta-carotene, which the body converts into Vitamin A.

Sweet Potato: A single serving can provide well over 200% of your daily Vitamin A needs, which is crucial for vision, immune function, and skin health. They are also excellent sources of Vitamin C and manganese.
Russet Potato: While lacking in Vitamin A, russet potatoes are powerhouses for other nutrients. They contain significantly more potassium, an essential mineral for heart health, blood pressure regulation, and muscle function. Russets also provide a much higher level of folate and are rich in Vitamin B6.

Glycemic Index: The Impact on Blood Sugar

The glycemic index (GI) is a scale that ranks carbohydrates based on how quickly they raise blood sugar levels. This is a critical factor for those managing diabetes or seeking sustained energy levels.

Sweet Potato: In most preparations (boiled), sweet potatoes have a lower GI, meaning they cause a slower, more gradual rise in blood sugar.
Russet Potato: Russets tend to have a higher GI, especially when baked or fried, which can cause a more rapid spike in blood sugar.

It is important to note that the GI of both potatoes can vary significantly depending on the cooking method. Baking or frying can increase the GI compared to boiling.

Fiber Content and Digestive Health

Both types of potatoes contain valuable dietary fiber, particularly when the skin is consumed. Fiber is crucial for digestive health, satiety, and weight management.

Sweet Potato: Generally contains a higher amount of dietary fiber per serving compared to its russet counterpart.
Russet Potato: Still a good source of fiber, but slightly less potent than the sweet potato.

Comparison Table: Russet vs. Sweet Potato (Medium, Baked with Skin)


Nutrient	Russet Potato	Sweet Potato	Winner	Key Function
Calories	~110	~100	Sweet Potato	Energy
Fiber	2g	4g	Sweet Potato	Digestion, Satiety
Protein	3g	2g	Russet Potato	Muscle Repair
Vitamin A	0% DV	>200% DV	Sweet Potato	Vision, Immunity
Vitamin C	~30% DV	~44% DV	Sweet Potato	Antioxidant, Immunity
Potassium	~620mg	~440mg	Russet Potato	Heart Health, BP
Folate	4x more than SP	Less	Russet Potato	Cell Growth

Note: Values are approximate based on a medium-sized baked potato with skin. DV = Daily Value.

The Verdict: Which Potato Should You Choose?

The answer to which is healthier, russet or sweet potato is not a simple one. For someone looking to boost their Vitamin A intake, improve vision, or manage blood sugar, the sweet potato offers a clear advantage. For those needing a higher dose of potassium for blood pressure regulation or more folate for cellular health, the russet potato is the superior choice.

Ultimately, both potatoes can and should be part of a healthy, balanced diet. The key to maximizing their nutritional benefits lies in how you prepare them. Baking, boiling, or roasting with the skin on is far healthier than frying, which can add excessive calories and unhealthy fats. Combining either potato with lean protein and other vegetables ensures a well-rounded, nutrient-dense meal. For more information on preparing healthy potatoes, consult resources like the Cleveland Clinic's health essentials section.

Conclusion: Personalize Your Potato Choice

Instead of viewing this as a win/loss scenario, think of it as choosing the right tool for the job. Do you want more immune-boosting Vitamin A? Grab a sweet potato. Are you focusing on heart health with potassium? A russet is your go-to. Both are delicious, affordable, and full of essential nutrients. By understanding their individual strengths, you can easily incorporate either into your diet to support your overall health and wellness goals. Variety is often the best approach to ensure a diverse intake of vitamins and minerals. The next time you're at the store, consider buying both and enjoying their unique flavors and benefits throughout the week. For individuals with diabetes, monitoring blood sugar after consumption is important regardless of the potato type.

Which potato is healthier depends on your dietary needs. The sweet potato excels in Vitamin A and fiber, while the russet is higher in potassium and folate, both valuable additions to a healthy diet.

Frequently Asked Questions

Sweet potatoes are often considered slightly better for weight loss because their higher fiber content and lower glycemic index can help you feel full longer and prevent blood sugar spikes. However, both can fit into a weight-loss diet if prepared healthily, such as baking or boiling, rather than frying.

Sweet potatoes are generally a better choice for individuals with diabetes due to their lower glycemic index, which results in a slower, more controlled increase in blood sugar levels compared to russet potatoes. Portion control is essential for either potato.

Russet potatoes contain significantly more potassium than sweet potatoes. A medium baked russet potato offers about 620 mg of potassium, compared to approximately 440 mg in a medium sweet potato.

No, russet potatoes are not unhealthy. They are a good source of carbohydrates, fiber, potassium, and Vitamin B6. Their healthiness is largely determined by the preparation method; baking or boiling is much healthier than frying.

Yes, leaving the skin on both russet and sweet potatoes significantly increases the fiber, vitamin, and mineral content. The skin is a concentrated source of many key nutrients and is highly beneficial for digestive health.

The healthiest ways to cook both russet and sweet potatoes are baking, boiling, or steaming. These methods preserve the most nutrients and avoid adding unnecessary fats and calories associated with frying.

Yes, incorporating both types of potatoes into your diet is a great way to enjoy a variety of nutrients. Russets offer more potassium and folate, while sweet potatoes provide high levels of Vitamin A and fiber. Variety ensures a broader spectrum of nutrients.