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How many carbs are there in a sweet potato?

Sweet potatoes, often hailed for their delicious taste and vibrant color, are not only a versatile ingredient but also a powerhouse of nutrients. With a rich nutritional profile, these root vegetables offer a variety of health benefits. One particularly crucial aspect of sweet potatoes is their carbohydrate content, making them a valuable source of energy.

The majority of the carbohydrates in sweet potatoes come from starch, a complex carbohydrate that provides sustained energy. Additionally, sweet potatoes boast a commendable fiber content, aiding in digestion and promoting a feeling of fullness. Whether roasted, mashed, or baked, the versatility of sweet potatoes makes them a convenient and nutrient-dense choice for any meal.

Nutritional Profile of Sweet Potatoes

3.5 ounces (100 grams) of raw sweet potatoes contains:






1.6 grams


20.1 grams


4.2 grams


3 grams


0.1 grams


Benefits of Carbs in Sweet Potatoes

  • Carbohydrates in sweet potatoes play a crucial role in fuelling our bodies and promoting overall health.

  • These nutrient-rich carbs are a great source of energy, keeping us energized throughout the day.

  • Moreover, the carbs in sweet potatoes contribute to a feeling of fullness and satisfaction after a meal, aiding in weight management and reducing the likelihood of unhealthy snacking.

  • Additionally, the fiber content in sweet potatoes, which is a type of carbohydrate, supports digestive health by promoting regular bowel movements.

  • The presence of complex carbohydrates in sweet potatoes also helps regulate blood sugar levels, providing a sustained release of energy rather than sudden spikes.

  • Incorporating sweet potatoes into your diet can offer a range of health benefits beyond just the carbohydrates they provide.


Sweet Potato: Homemade Delights




Sweet Potato Fries

  • Cut sweet potatoes into thin strips.

  • Toss with olive oil, salt, pepper, and any desired seasonings (paprika, garlic powder, etc.).

  • Arrange in a single layer on a baking sheet.

  • Bake at 425°F (220°C) for 20-25 minutes, flipping halfway through.

Mashed Sweet Potatoes

  • Peel and cube sweet potatoes.

  • Boil in salted water until tender.

  • Drain and mash with butter, milk (or cream), salt, and pepper.

  • Optional: Add a touch of maple syrup or cinnamon for sweetness.

Sweet Potato Casserole

  • Boil or bake sweet potatoes until tender.

  • Mash with butter, brown sugar, cinnamon, and vanilla extract.

  • Spread mixture into a baking dish.

  • Top with a mixture of crushed pecans, brown sugar, and melted butter.

  • Bake at 350°F (175°C) for 25-30 minutes, until golden and bubbly.

Sweet Potato Hash

  • Dice sweet potatoes and cook in a skillet with olive oil until tender.

  • Add diced onions, bell peppers, and any desired veggies.

  • Season with salt, pepper, and spices (paprika, cumin, etc.).

  • Optionally, add cooked sausage or bacon for extra flavor.

  • Cook until vegetables are tender and slightly caramelized.

Stuffed Sweet Potatoes

  • Bake sweet potatoes until tender.

  • Slice open and fluff the insides.

  • Fill with toppings like black beans, avocado, salsa, and shredded cheese.

  • Return to the oven until cheese is melted and bubbly.

  • Garnish with cilantro and a squeeze of lime juice.


Unlocking the Health Benefits of Sweet Potatoes

  • Rich in Nutrients: Sweet potatoes are a nutrient-dense food, containing vitamins such as vitamin A, vitamin C, vitamin B6, and minerals like potassium and manganese. They also provide fiber and antioxidants.

  • Supports Eye Health: Sweet potatoes are rich in beta-carotene, which is converted into vitamin A in the body. Vitamin A is essential for maintaining good vision, especially in low-light conditions, and helps prevent eye conditions like macular degeneration.

  • Boosts Immunity: The high levels of vitamin C in sweet potatoes help support the immune system by stimulating the production of white blood cells, which are key in fighting off infections and illnesses.

  • Promotes Gut Health: Sweet potatoes are a good source of fiber, which is important for digestive health. Fiber helps promote regular bowel movements, prevents constipation, and supports a healthy gut microbiome.

  • Regulates Blood Sugar Levels: Despite their sweet taste, sweet potatoes have a lower glycemic index compared to other starchy foods. This means they are less likely to cause spikes in blood sugar levels, making them a suitable option for individuals with diabetes or those looking to manage blood sugar levels.

  • Supports Heart Health: Potassium, found in abundance in sweet potatoes, is essential for regulating blood pressure and heart function. Consuming potassium-rich foods like sweet potatoes can help lower blood pressure and reduce the risk of heart disease and stroke.

  • Promotes Healthy Skin: The vitamins A and C in sweet potatoes are important for maintaining healthy skin. Vitamin A supports cell growth and repair, while vitamin C helps produce collagen, which keeps the skin firm and youthful.

  • Supports Weight Management: Despite being relatively high in carbohydrates, sweet potatoes are low in fat and calories and are a good source of fiber. Including sweet potatoes in your diet can help you feel full and satisfied, making them a helpful addition to weight loss or weight management plans.

  • May Improve Brain Function: Some studies suggest that the antioxidants and anti-inflammatory properties of sweet potatoes may help improve cognitive function and reduce the risk of age-related cognitive decline.


Counting Carbs in Sweet Potatoes

It is evident that these root vegetables offer a valuable source of carbs that can benefit one's overall health and well-being. By examining the benefits of carbs in sweet potatoes, we have uncovered their essential contribution to providing energy and supporting various bodily functions. These nutrient-rich tubers are not only delicious but also serve as a nutritious option for individuals aiming to maintain a balanced diet.

In essence, sweet potatoes, with their favorable carb content, should hold a cherished place within our culinary choices. Including these vibrant vegetables in our diets can offer a plethora of health advantages and contribute to a well-rounded and nourishing eating regimen.