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Which is healthier – regular or sweet potatoes?

The humble potato is often pushed aside for the lower-GI sweet potato/kumara.

We compare regular potatoes with sweet potatoes to see how they stack up nutritionally.

White potato

White potatoes

(Per 100g with skin on)

White potatoes have less carbohydrate, more protein and potassium and a higher glycaemic index (GI) than their sweet potato counterparts.

Nutrition information

Kilojoules/calories 242kJ/58cal

Protein 2.3g

Carbs 10.7g

Fibre 1.9g

Give this favourite potato recipe a go: Chicken, spinach and potato bake

Sweet potato or golden kumara

Sweet potatoes

(Per 100g with skin on)

Compared with regular white potatoes, sweet potatoes have more vitamins A and C, more fibre and a lower GI.

Nutrition information

Kilojoules/calories 297kJ/71cal

Protein 1.9g

Carbs 14.1g

Fibre 3g

Try this delicious sweet potato recipe: Mushroom and herb shepherd’s pie

The bottom line

While sweet potatoes do have a lower glycaemic index (GI) than most potatoes, it depends on the variety – white potatoes such as Spud Lite, Carisma and Lotato also have a lower GI. Overall, sweet potatoes are higher in nutrients, and are a better option for people with diabetes who need to keep an eye on their glucose levels.


Date modified: 23 March 2021
First published: Mar 2021


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