How many carbs are in a sweet potato?
A medium sweet potato (130 g) of a sweet potato has about 26.1 g of carbohydrate, of which roughly 22.2 g is net carbs (total minus 3.9 g of fiber). Per 100 g, a sweet potato has 20.1 g of carbohydrate. About 4 g of that is fiber and only 5 g is sugar, which is low for a food this sweet-tasting. Most of the carbohydrate is complex starch rather than sugar, so it releases more steadily than the taste suggests.
Sweet Potato nutrition facts
| Nutrient | Per medium sweet potato (130 g) | Per 100 g |
|---|---|---|
| Calories | 112 | 86 |
| Protein | 2 g | 1.6 g |
| Carbohydrate | 26.1 g | 20.1 g |
| Net carbs | 22.2 g | 17.1 g |
| Fiber | 3.9 g | 3 g |
| Sugar | 5.4 g | 4.2 g |
| Fat | 0.1 g | 0.1 g |
Values from Sweet potato, raw, unprepared (USDA FoodData Central, FDC ID 168482). Figures vary with variety and preparation.
The carbs in a sweet potato, in context
Sweet potato tastes sugary but is mostly complex starch, with only about 5 g of actual sugar in a medium one. Cooking method changes how that starch behaves: boiling keeps the glycemic response lower, while baking or roasting caramelizes the starch and raises it, so a baked sweet potato hits blood sugar faster than a boiled one of the same weight. At roughly 22 g of net carbs it is too much for strict keto, but as a whole-food complex carbohydrate with fiber and a full day of vitamin A, it is one of the better carbohydrate choices on a normal plate.
Carbs by portion
Size varies a lot. A small sweet potato (100 g) has about 20 g of carbohydrate, a medium (130 g) about 26 g, and a large one (200 g) about 40 g. Fries and loaded toppings add fat and sometimes sugar on top of the base carbohydrate.
| Portion | Weight | Net carbs |
|---|---|---|
| Small (100 g) | 100 g | 17.1 g |
| Medium (130 g) | 130 g | 22.2 g |
| Large (200 g) | 200 g | 34.2 g |
Logging a sweet potato with Forkd tracks the carbs per meal from a photo, so hitting your target is something you can see rather than estimate.
Sweet Potato carbs: common questions
How many net carbs are in a sweet potato?
A medium sweet potato has about 26 g of total carbohydrate and 4 g of fiber, leaving roughly 22 g of net carbs.
Are sweet potatoes keto-friendly?
Not on strict keto. At about 22 g of net carbs a medium sweet potato takes up nearly half a typical 50 g daily limit, so most keto plans avoid it.
Are sweet potatoes lower carb than white potatoes?
They are similar. A medium sweet potato and a medium white potato both land in the 26 to 30 g carbohydrate range. Sweet potatoes bring more fiber and far more vitamin A.
How many carbs are in a sweet potato per 100g?
Raw sweet potato has about 20.1 g of carbohydrate per 100 g, including 3 g of fiber and 4.2 g of natural sugar.
Keep going
Sources: Sweet potato, raw, unprepared (USDA FoodData Central, FDC ID 168482). Reviewed against USDA FoodData Central reference portions.
This page is for general educational purposes only and is not medical advice. Nutrition values are estimates sourced from USDA FoodData Central and may vary by variety, preparation, and portion. Always consult a qualified healthcare professional before making significant changes to your diet.