Sweet Potato
Every 100 g of Sweet Potato contains 90 kcal and 17.7 g of available carbohydrate. Its glycemic index is 67 (Medium), the average of 10 studies in the International GI Tables (Atkinson 2021). A typical 130 g portion has a glycemic load of 15.4 (Medium).
Medically reviewed by Dr. Wassim Habib · Last reviewed 12 October 2026
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Sweet potatoes are rich in beta-carotene and fibre, but they are still a starch and need a moderate portion.
Best preparation methods
Boiling or steaming gives a lower glycemic index than long roasting in the oven, so make boiling your main method.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (130 g) |
|---|---|---|
| Calories | 90 kcal | 117 kcal |
| Protein | 2 g | 2.6 g |
| Carbohydrate | 21 g | 27.3 g |
| Available carbohydrate | 17.7 g | 23 g |
| Fat | 0.2 g | 0.3 g |
| Dietary fibre | 3.3 g | 4.3 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It ranks 1 of 3 measured foods in Potatoes & tubers by glycemic index (lowest first). This is one of the lowest-GI foods in its group.
Other foods in this group:
Frequently asked questions
Is Sweet Potato good for weight loss?
It can be included in moderation: it contains 3.3 g of fibre per 100 g, which supports fullness, and a 130 g portion gives 117 kcal.
How does Sweet Potato affect blood sugar?
Its glycemic index is 67 (Medium) according to Atkinson 2021. A typical 130 g portion has a glycemic load of 15.4 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Sweet Potato?
A typical 130 g portion of Sweet Potato provides about 117 kcal, 2.6 g protein, 27.3 g carbohydrate, 0.3 g fat and 4.3 g fibre.
Approved value: average of 10 studies (range 37–94), confidence grade A. Methodology & details →
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.