Which Potato is Healthier, Sweet or White? A Nutritional Breakdown

December 26, 2025 •

5 min read

While many assume sweet potatoes are the healthier option, experts say both sweet and white potatoes are highly nutritious and offer different benefits depending on your dietary needs. The truth is more nuanced, with the best choice depending on what your body needs most.

Quick Summary

This article explores the nutritional differences between sweet and white potatoes, comparing their vitamin, mineral, and fiber content. It also discusses how cooking methods influence nutritional value and helps determine the best choice based on individual health goals.

Key Points

Nutrient Density: Both sweet and white potatoes are highly nutritious, providing vitamins, minerals, and fiber when prepared healthfully.
Vitamin A vs. Potassium: Sweet potatoes are a superior source of Vitamin A (beta-carotene), while white potatoes are richer in potassium and B vitamins.
Fiber and Glycemic Index: Sweet potatoes typically have a slightly lower glycemic index due to higher fiber, but cooking methods like boiling and cooling can lower the GI of white potatoes by increasing resistant starch.
Cooking Matters: Frying either potato adds excessive fat and calories; baking, steaming, or boiling are healthier methods that preserve nutrients.
Variety is Key: Eating both types of potatoes is the best strategy to gain a wider spectrum of nutrients and health benefits.
Bad Reputation Debunked: White potatoes' negative reputation often stems from common, unhealthy preparation methods like frying, not their inherent nutritional value.

For years, the humble white potato has been maligned as an unhealthy, starchy vegetable, while the sweet potato has enjoyed a 'superfood' reputation. This perception has led many to question which potato is healthier, but the reality is that both can be excellent, nutrient-dense additions to a balanced diet. A closer look at their nutritional profiles reveals that they each have unique strengths, and the best choice often depends on individual health goals and how they are prepared.

Nutritional Showdown: Sweet Potato vs. White Potato

To truly understand which potato is healthier, we need to compare their macronutrient and micronutrient compositions. While their basic calorie counts are similar, the devil is in the details when it comes to vitamins and minerals.

Macronutrient Comparison

In terms of major nutrients like carbohydrates, protein, and fat, sweet and white potatoes are surprisingly comparable. A medium sweet potato contains slightly more fiber and sugar, while a white potato can have slightly more protein and complex carbohydrates, though these differences are minor. For those monitoring their carb intake, cooking methods and portion sizes are far more important than the potato type.

Vitamin and Mineral Content

This is where the two potatoes diverge significantly, with each offering a distinct profile of micronutrients. Their color is a great clue to their primary nutritional benefits.

Sweet Potatoes: The vibrant orange color is a result of a high concentration of beta-carotene, a powerful antioxidant that the body converts into Vitamin A. A single sweet potato can provide well over the daily recommended intake of Vitamin A, which is crucial for vision, immune function, and skin health. They are also a good source of Vitamin C, manganese, and potassium.
White Potatoes: Though they may seem less impressive visually, white potatoes are nutritional powerhouses. They are an excellent source of potassium, containing more than a banana, which is vital for heart health and blood pressure regulation. White potatoes are also high in Vitamin C and Vitamin B6, the latter of which is important for metabolism and brain function.

Fiber and Glycemic Index

Both potatoes contain dietary fiber, which is important for digestive health and can help regulate blood sugar. Sweet potatoes tend to have a bit more fiber per serving, especially in the skin, which contributes to their typically lower glycemic index (GI) compared to white potatoes. However, the GI of a potato is not set in stone and can be heavily influenced by how it is prepared. For example, boiling and then cooling a white potato significantly increases its content of resistant starch, a type of fiber that can improve gut health and lower the overall glycemic impact of the meal.

Comparison Table: Sweet Potato vs. White Potato (Per 100g, baked with skin)


Nutrient	Sweet Potato	White Potato
Calories	~90 kcal	~93 kcal
Carbohydrates	~21g	~21g
Protein	~2g	~2g
Fiber	~3.3g	~2.2g
Vitamin A	High (over 100% DV)	Very low (<1% DV)
Vitamin C	High (over 20% DV)	High (over 15% DV)
Potassium	Good (over 10% DV)	Excellent (over 15% DV)

The Health Benefits of Each Potato

Sweet Potato Advantages

Rich in Beta-Carotene: As mentioned, this antioxidant powerhouse is vital for eye health, and immunity, and has anti-inflammatory properties.
High in Fiber: The higher fiber content helps with digestion, promotes feelings of fullness, and aids in blood sugar regulation.
Antioxidant Properties: Beyond beta-carotene, sweet potatoes are rich in other antioxidants that can help protect against cell damage.

White Potato Advantages

Excellent Source of Potassium: Crucial for balancing fluids, regulating blood pressure, and supporting nerve and muscle function.
Resistant Starch: When boiled and cooled, white potatoes develop resistant starch, which feeds beneficial gut bacteria and can aid in blood sugar control.
Good Source of B Vitamins: These are essential for energy metabolism and cell growth.

It's All in the Preparation

One of the biggest factors influencing how healthy your potato is, regardless of its type, is the cooking method. Frying potatoes in unhealthy oils can add excessive fat and calories, undermining their inherent health benefits. To maximize nutrition, opt for cooking methods such as:

Baking or Roasting: A simple roast with a little olive oil and herbs is a healthy, flavorful option for both types.
Boiling or Steaming: These methods retain most nutrients and are especially beneficial for increasing the resistant starch in white potatoes.
Mashing (with healthy additions): For creamy mashed potatoes, use a small amount of olive oil, garlic, and fresh herbs instead of butter or heavy cream.

Which Potato is Right for You?

Instead of asking which is definitively healthier, a better question is: which potato is best for your specific needs? Here's a quick guide:

For Boosting Vitamin A: Choose sweet potatoes, especially if you want to support eye health or immune function.
For Blood Pressure Management: Opt for white potatoes due to their high potassium content.
For Digestive Health: Both are great, but sweet potatoes have a bit more fiber. Consider white potatoes prepared and cooled for a dose of resistant starch.
For General Nutrition: Incorporate both! Eating a variety of whole foods is the best strategy for obtaining a broad spectrum of nutrients.

Conclusion: The Final Verdict

The long-standing health debate of sweet versus white potatoes is based on misconceptions rather than facts. Neither potato is inherently healthier than the other; they are both remarkably nutritious in their own ways. Sweet potatoes offer a fantastic dose of Vitamin A and fiber, while white potatoes are a powerhouse of potassium and B vitamins. The key to a healthy potato lies in its preparation—prioritizing baking, boiling, or roasting over frying ensures you receive the maximum nutritional benefits. By embracing both types of potatoes and preparing them healthfully, you can add valuable and delicious variety to your diet. The best advice is to listen to your body and enjoy whichever potato you prefer, knowing that both are contributing positively to your health.

Here are some healthy tips to make the most of both potatoes:

Try roasting sweet potato cubes with cinnamon and a touch of olive oil.
Make a savory mashed white potato dish by mashing with garlic and a splash of milk or olive oil.
Use boiled and cooled white potato slices in a salad to increase resistant starch.
Enjoy a simple baked potato or sweet potato with the skin on to maximize fiber intake.

For more nutritional information on sweet potatoes, read this detailed guide.

Frequently Asked Questions

Not necessarily. Both sweet and white potatoes are comparable in calories and macros. The key to weight loss is a calorie deficit, and both potatoes can be part of a successful weight management plan, especially when baked or boiled, due to their high satiety index.

Yes, significantly. Frying adds unhealthy fats and calories, while baking, boiling, or steaming are healthier options that maximize nutritional benefits. Boiling and cooling can also increase resistant starch in white potatoes, which benefits gut health.

The bad reputation of white potatoes is largely due to their common association with unhealthy, fried foods and high-fat toppings. When prepared simply, like baking or boiling, they are a nutrient-dense and healthy carbohydrate source.

Yes, but with caution and in moderation. Sweet potatoes generally have a lower GI, but the GI of any potato can be moderated by cooking method (boiling lowers it) and by pairing it with protein or healthy fats. Diabetics should consult a doctor or dietitian for personalized advice.

Both are excellent for athletes. White potatoes offer a good source of carbohydrates for energy and a high dose of potassium for electrolyte balance. Sweet potatoes provide similar energy along with electrolytes and antioxidants for recovery.

Yes, it is healthier to eat the skin. The skin contains a significant portion of the potato's dietary fiber and some vitamins, which contribute to better digestion and increased nutrient intake.

Yes. Purple potatoes are a variety of white potato and get their color from anthocyanin antioxidants. These compounds offer different antioxidant benefits than the beta-carotene found in orange sweet potatoes.