Which is Healthier: Sweet Potato or Regular Potato?

You’ve probably heard the many benefits of sweet potatoes. But chances are you haven’t heard the sameabout regular potatoes.Regular potatoes tend to (unfairly) get a bad rep since they’re often associated with french fries and mashed potatoes.

While it’s true thatsweet potatoes have a few health advantages over regular potatoes, both types are good for you. The trick is preparing them in a healthy manner.

Let’s take a deeper look into the nutrition of these two foods.

Glycemic index

Glycemic index (GI) is a measure of how fast food converts into glucose. Generally, you should avoid foods with a high GI.

Potatoes do have a higher glycemic index than sweet potatoes, butthere are some ways to bring down their GI.

According toresearch, cooking lowers glycemic index of potatoes and sweet potatoes.

Baked potatoes (floury) GI = 111, while baked sweet potatoes GI = 94

Boiled potatoes (waxy) GI = 82, while boiled sweet potatoes GI = 46

Studies also show that pairing foods can lower glycemic index. Pair potatoes and sweet potatoes with lean protein, healthy fats (like olive oil) and veggies. Avoid adding mayonnaise or ketchup to baked potatoes.

Starchy carbs

Potatoes contain more starch than sweet potatoes. One medium-sized raw potato contains 34 grams of starch, while a medium-sized sweet potato contains 16 grams of starch.

But before you start avoiding potatoes because they’re starchy, realize that starch from whole foods isn’t similar to starch from processed foods.

Potatoes and sweet potatoes contain resistant starch. This is basically complex starch which isn’t easy to break down and absorb. In fact, resistant starch keeps us full for long because the body processes it slowly.


One medium-sized sweet potato contains 112 calories while a medium-sized of potato contains 168 calories. Realize that these numbers may vary depending on the type of potato/sweet potato.


Both potatoes and sweet potatoes are nutrient dense foods. They contain antioxidants, phytonutrients, vitamins and minerals.

Potatoes contain more carbs and protein than sweet potatoes, while sweet potatoes contain more fiber.

Are sweet potatoes better than regular potatoes?

Some people may argue that sweet potatoes are more nutritious, but these two foods both have numerous health benefits and are worthy of a place in your diet.

The key isto prepare them properly: Baking, roasting and boiling are the best cooking methods. And make sure to eat them with protein, veggiesand healthy fats– like hummus, kale and olive oil.

Do you eat both sweet potatoes and potatoes?


Margie F
Margie FOURIE6 months ago

I love them both.

Katie K
Katie K7 months ago

I am a tater head.....love all from the family....yam, reds, golds, russet you name it I'll consume it and even a fried one on occasion and yes with ketchup. Life is to short to skip the little guilty pleasures

Rebekka Helgesen Hass

I enjoy Them both ❤

Steven W
Steven W7 months ago

I enjoy them both.

Monica Collier
Monica C7 months ago

I like a baked sweet potato as much as a regular baked potato. Portion control and what you eat with potatoes is most important.

Ruth C
Ruth C7 months ago

If you bake both there is no problem.

Clare O
Clare O'Beara7 months ago

Both are good, just don't fry them

Christina M
Christina M7 months ago


Monica C
Monica Chongtham7 months ago


Paul Lundbohm
Paul Lundbohm7 months ago

So basically don't eat your potatoes raw. Alrighty then.