Do Sweet Potatoes Have Less Calories Than Regular Potatoes?The Difference Might Surprise You!

Are you struggling to decide whether to have sweet potatoes or regular potatoes for dinner? Worried that a wrong choice will ruin your weight loss plan. Don't struggle anymore. Today, let's uncover the answer: Do sweet potatoes have less calories than regular potatoes?

Does sweet potato have fewer calories than regular potato?

Yes, sweet potatoes usually have slightly fewer calories than regular potatoes.

About 100 grams of sweet potatoes contain approximately 86 calories.

About 100 grams of regular potatoes contain around 77 - 80 calories.

Although it seems that sweet potatoes have slightly higher calories, in fact, the difference between the two is not significant. The specific values may vary depending on the variety and cooking method.

Are there fewer carbs in sweet potatoes than regular potatoes?

There isn't much difference in the carb content between sweet potatoes and regular potatoes.

The carb content of both is similar, but sweet potatoes have a higher fiber content.

Sweet potatoes: 20 grams of carbs per 100 grams, 3 grams of fiber.

Potatoes: 17 - 20 grams of carbs per 100 grams, 2 grams of fiber.

However, the complex carbs in sweet potatoes are more beneficial to health than the simple sugars in regular potatoes.

Complex carbs are digested and absorbed slowly, providing a steady supply of energy. Simple sugars, on the other hand, are more easily absorbed quickly and may cause blood sugar fluctuations.

Is sweet potato or potato better for weight loss?

I think that during weight loss, sweet potatoes may be a better choice than ordinary potatoes.

Although sweet potatoes have slightly more calories than potatoes, their low glycemic index (GI) makes them more ideal during the weight loss process.

A lower glycemic index means that sweet potatoes are digested more slowly, which can better maintain blood sugar stability, reduce hunger, and thus help control portion sizes.

In addition, sweet potatoes are rich in dietary fiber, which can promote intestinal health and provide a more lasting sense of fullness, reducing the likelihood of overeating.

In contrast, ordinary potatoes have a higher GI value, which may cause a rapid increase in blood sugar and trigger hunger.

Is sweet potato healthier than regular potatoes?

From a nutritional perspective, sweet potatoes are indeed healthier than regular potatoes.

Sweet potatoes are rich in β-carotene, a powerful antioxidant that has multiple health benefits such as protecting the eyes and enhancing the immune system. Sweet potatoes also have a higher content of dietary fiber, which helps improve digestion and prevent constipation.

In contrast, although regular potatoes contain vitamin C and potassium, their fiber content is relatively low, and they tend to lose some nutrients during the cooking process. Sweet potatoes also contain more natural sugars, and they do not cause a rapid increase in blood sugar levels, making them suitable for long-term consumption.

Can I eat sweet potatoes on a no sugar diet?

You can eat them in moderation, but note the following principles:

Sugar content: Sweet potatoes contain natural sugars, but they are low-glycemic-index foods, suitable for replacing refined staple foods.

Diet balance: It is recommended to pair them with protein and healthy fats to slow down sugar absorption.

Can you eat too many sweet potatoes?

Excessive intake may cause problems:

1. Excess calories: Consuming more than 200 grams per meal may exceed the needs for fat loss and should be combined with exercise for calorie burning.

2. Gastrointestinal discomfort: Since sweet potatoes are rich in a large amount of dietary fiber, excessive consumption may lead to gastrointestinal discomfort, abdominal distension or diarrhea. It is recommended not to exceed 300 grams per day.

Which potato is lowest in calories?

Among different types of potatoes, sweet potatoes and purple potatoes tend to have slightly lower calorie content than regular white potatoes.

Here’s a general comparison per 100 grams:

Sweet potatoes: About 86 calories.

Purple potatoes: About 77 calories.

White potatoes: About 77-80 calories (depending on variety).

While the difference in calorie content isn't very large, sweet potatoes and purple potatoes offer more vitamins and fiber compared to regular white potatoes, making them a more nutrient-dense choice. However, for the lowest calories specifically, purple potatoes would be the lowest among these options.

What is the healthiest potato to eat?

Relatively speaking, in my personal opinion, sweet potatoes and purple sweet potatoes may be relatively healthy.

Of course, the choice also needs to be based on different requirements:

I. Nutritional advantages of different potato varieties

Ordinary potatoes (white/yellow flesh)

Core nutrients:

High potassium content (342 mg/100 g), which helps regulate blood pressure.

Rich in vitamin B6, vitamin C and a small amount of protein (2 g/100 g).

Suitable people:

Those who need to replenish electrolytes (such as after exercise) and those who are concerned about heart health.

Sweet potatoes (orange flesh)

Core nutrients:

Extremely high content of β-carotene (converted to vitamin A), which is good for eyesight and enhances immunity.

Rich in dietary fiber (3 g/100 g) and has a relatively low glycemic index (GI) (about 55).

Suitable people:

Those who need to control blood sugar, improve intestinal health or replenish antioxidants.

Purple sweet potatoes

Core nutrients:

High content of anthocyanins (a powerful antioxidant), with anti-inflammatory and anti-aging effects.

Minerals (such as magnesium and iron) and dietary fiber are superior to ordinary potatoes.

Suitable people:

Those who are concerned about antioxidation, anti-aging or prevention of chronic diseases.

Red-skin potatoes

Core nutrients:

The skin contains polyphenolic substances, with relatively strong antioxidant capacity.

The calories are similar to those of ordinary potatoes, but the taste is sweeter and more tender.

II. Selection based on health goals

Blood sugar control:

Recommendation: Sweet potatoes (especially steamed or boiled with skin).

Reason: The low GI value (55 - 70) and high fiber content slow down sugar absorption.

Weight loss/low-calorie requirements:

Recommendation: Ordinary potatoes (77 kcal/100 g) or white-fleshed sweet potatoes with high water content.

Note: Avoid frying. Choose steaming, baking or boiling.

Antioxidation/immunity improvement:

Recommendation: Purple sweet potatoes, red-skin potatoes or orange-fleshed sweet potatoes.

Reason: Rich in antioxidants such as anthocyanins and β-carotene.

Replenishment of minerals (such as potassium and magnesium):

Recommendation: Ordinary potatoes (with potassium content higher than that of bananas) or purple sweet potatoes (with relatively high magnesium content).

III. Cooking methods determine the level of health

Even if you choose a variety rich in nutrients, wrong cooking methods may offset its advantages:

Recommended methods:

Steaming/boiling: Retain nutrients and avoid extra calories.

Baking: Without adding oil, the natural sweetness of sweet potatoes is released.

Eating after cooling: The resistant starch in potatoes increases after refrigeration, and the glycemic index decreases.

Avoided methods:

Frying (such as French fries), adding sugar (candied sweet potatoes) or a large amount of butter/cheese.

IV. Intake recommendations

Diversified matching:

Alternate consumption of different colored potatoes to obtain comprehensive nutrition (such as 2 times sweet potatoes, 2 times ordinary potatoes and 1 time purple sweet potatoes per week).

Control the amount:

When used as a staple food, 100 - 150 grams (raw weight) per meal to avoid excessive carbohydrate intake.

Pair with protein and vegetables:

For example: Baked sweet potato + chicken breast + broccoli, balancing nutrition and stabilizing blood sugar.