In This ArticleView AllIn This ArticleHealth BenefitsPotential DownsidesNutrition FactsFAQs
In This ArticleView All
View All
In This Article
Health Benefits
Potential Downsides
Nutrition Facts
FAQs
While sweet potatoes and regular potatoes have the name “potato” in common, they aren’t even in the same family of plants. Sweet potatoes are part of the morning glory family, while regular potatoes are part of thenightshade family.
Nutritionally, both types of potatoes are starchy vegetables that are a good source of carbohydrates and fiber. However, thanks to sweet potatoes’ bright orange color, they’re also high in certain micronutrients like vitamin A. Learn more about the nutritional benefits, potential downsides and ways to enjoy sweet potatoes.
Related:What Happens to Your Body When You Eat Potatoes
Ali Redmond
Health Benefits of Sweet Potatoes
Better Heart Health
According to the National Library of Medicine’s resource,Endotext, about half of the fiber in sweet potatoes is soluble fiber, whichhelps lower blood cholesterol levels. Since having high cholesterol increases your risk of heart disease, eating adequate soluble fiber is a great way to protect your heart.
Besides fiber, sweet potatoes are also high in antioxidants. They’re exceptionally high in beta carotene. Beta carotene is a type of provitamin A—plant pigments that are converted into vitamin A in the body, per theNational Institutes of Health.It’s found primarily in orange, yellow and green plant foods like carrots, broccoli, tomatoes and sweet potatoes. Higher consumption over the long term of foods containing antioxidants—like beta carotene and vitamin C in sweet potatoes—is linked with a reduced risk of cardiovascular disease, per a 2024 literature review inNutrients.
Improved Gut Health
Fiber is one of the most beneficial nutrients for gut health, and each medium sweet potato contains about 15% of the Daily Value for fiber (see “Sweet Potato Nutrition” below). Most Americans don’t consume enough fiber, but eating more foods likesweet potatoes could help up your fiber intake.
Sweet potatoes also contain resistant starch, which is fermented in the colon. This fermentation process produces short-chain fatty acids that help keep inflammation at bay and support immune and gastrointestinal health, per a 2022 study inMicroorganisms.
Thefiber in sweet potatoes also acts as a prebiotic, which is food for your beneficial gut bacteria (probiotics). Well-fed bacteria flourish, so make sure you’re eatingfermented foods to add beneficial bacteria to your gutplus prebiotics to feed them.
Anotherbenefit of fiber is preventing or treating constipation. If you feel backed up, including foods like sweet potatoes may help get things moving.
Support Eye Health
As mentioned above, sweet potatoes are an excellent source of vitamin A, a key nutrient foreye health. How excellent of a source are they? Each medium sweet potato contains 122% of the Daily Value of vitamin A—in the form of beta carotene.
Some studies, including a 2024 review inFrontiers in Pharmacology,have found that eating an antioxidant-rich diet, such as brightly colored fruits and vegetables, may help reduce the risk of developing age-related macular degeneration and other eye diseases. Researchers believe this is partly because the antioxidants counter oxidative damage to the eyes.
Might Increase Your Risk of Kidney Stones
Might Cause Your Skin to Turn Orange If Consumed in Excess
Related:Will Eating Carrots Make You Tan?
Sweet Potato Nutrition
One cooked medium (114 grams or about 4 ounces) sweet potato with skin contains the following nutrition, per theUSDA:
Best Ways to Cook and Enjoy Sweet Potatoes
Sweet potatoes can be used for sweet dishes or paired with savory foods for a nice balance of flavors. Pair them with protein, fat and nonstarchy veggies for a nutritionally well-rounded meal. Here are some ideas for how to prepare them.
Roast
Sauté
Sautéing sweet potatoes on the stovetop is a quick and tasty way to enjoy them. You can prepare them just like hash browns and make this one-panSweet Potato, Corn & Black Bean Hash.
Microwave
If you’re short on time, microwaving sweet potatoes is an easy and effective way to prepare them. Simply prick the sweet potatoes all over with a fork and microwave until tender (about 10-plus minutes). Then use them to make theseLoaded Sweet Potatoes.
Boil
Air Fry
If you own an air fryer, you know how much of a game-changer it is in the kitchen. You can use this nifty appliance to makesweet potato friesorsweet potato chips.
What Is an Air Fryer and Should You Buy One?
The Bottom Line
Sweet potatoes are full of antioxidants, vitamins and fiber to support your eye, digestive and heart health. They’re generally safe to eat daily, especially if you eat them with calcium to prevent calcium oxalate kidney stones. There are so many fun and tasty ways to eat sweet potatoes, so check outOur 20 Most Popular Sweet Potato Recipes of All Timeto get inspired.
Frequently Asked QuestionsSweet potatoes are a good source of fiber and resistant starch, both of which promote satiety. They also contain some protein, which can also help you feel fuller for longer. However, one single food probably won’t impact your weight very much. That being said, consuming sweet potatoes can promote your overall health, regardless of weight changes.While both are called “potatoes,” they aren’t part of the same botanical family. Both are full of nutrition but in different ways: sweet potatoes are higher in vitamins A and C, while regular potatoes are a bit higher in potassium. Both can be included as part of a healthy, varied diet.If you enjoy sweet potatoes, you can absolutely enjoy them daily. However, eating multiple sweet potatoes every day could cause a harmless condition called carotenodermia, where your skin turns yellow-orange. You may also want to be cautious about your sweet potato intake if you have a history of kidney stones.A medium sweet potato contains about 7 grams of sugar, but sweet potatoes also contain fiber and some protein to help offset blood sugar spikes. Plus, the sugar in sweet potatoes isnaturally occurring, so for a healthy individual, it doesn’t need to be limited in the same way as added sugars.
Frequently Asked Questions
Sweet potatoes are a good source of fiber and resistant starch, both of which promote satiety. They also contain some protein, which can also help you feel fuller for longer. However, one single food probably won’t impact your weight very much. That being said, consuming sweet potatoes can promote your overall health, regardless of weight changes.
While both are called “potatoes,” they aren’t part of the same botanical family. Both are full of nutrition but in different ways: sweet potatoes are higher in vitamins A and C, while regular potatoes are a bit higher in potassium. Both can be included as part of a healthy, varied diet.
If you enjoy sweet potatoes, you can absolutely enjoy them daily. However, eating multiple sweet potatoes every day could cause a harmless condition called carotenodermia, where your skin turns yellow-orange. You may also want to be cautious about your sweet potato intake if you have a history of kidney stones.
A medium sweet potato contains about 7 grams of sugar, but sweet potatoes also contain fiber and some protein to help offset blood sugar spikes. Plus, the sugar in sweet potatoes isnaturally occurring, so for a healthy individual, it doesn’t need to be limited in the same way as added sugars.
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