Sweet Potatoes vs. White Potatoes

October 16, 2017 | Christine Hradek


The honest answer is they are both delicious and nutritious. There is certainly room for all types of potatoes in a healthy diet. Potatoes of all kinds can be prepared simply and in a wide variety of ways. They both provide nutrients that are important for good health and they taste great when mixed together in recipes. Here is a snapshot of what white and sweet potatoes have to offer.

White Potatoes* Sweet Potatoes*
Calories 130 180
Fiber (if skin is eaten) 3 grams 7 grams
Protein 3 grams 4 grams
Carbohydrate 30 grams 41.4 grams
Fat Less than 1 gram Less than 1 gram
Sugar 2 grams 12 grams
Vitamins 29% of your daily vitamin C needs 65% of your daily vitamin C needs
More than 100% of your daily vitamin A needs
Minerals 21% of your daily Potassium needs
13% of your daily Manganese needs
27% of your daily Potassium needs
50% of your daily Manganese needs

*Information based on a one-cup serving including potato skin

Potatoes are delicious, nutritious and low cost. The healthiest potato recipes don’t add a lot of fat and calories. Here are a few from our website that I particularly enjoy.

Add some potatoes to your grocery list today!

Christine Hradek

Christine Hradek is a State Nutrition Specialist with Iowa State University Extension and Outreach. She coordinates ISU’s programs which help families with low income make healthy choices with limited food budgets. Christine loves helping families learn to prepare healthy foods, have fun in the kitchen and save money. In her spare time, Christine enjoys cooking, entertaining and cheering on her favorite college football teams with her family and friends.

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