8 Incredible Health Benefits of Sweet Potatoes—and How They Stack Up Against White Potatoes

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While sweet potatoes’ name may leave you believing that they're primarily sugar and starch, the reality is that the tuber is chock-full of nutrients. In fact, the mighty sweet potato has so many health benefits that you’ll be hard up to find a dietitian who won’t sing its praises.

Whether you like to enjoy your sweet potatoes baked, mashed or straight from the air fryer, anytime you incorporate them into your meal you’ll be getting a wide range of nutrients that benefit the entire body—including your brain. Keep reading to find out exactly why sweet potatoes are so good for you. Plus, see how they compare to white potatoes when it comes to nutrition.

Related: Here's What Happens to Your Body if You Eat Potatoes Every Day

Sweet Potato Nutrition Facts

Before we get into the benefits, here’s a run-down of the nutrients that are in one sweet potato, according to the U.S. Department of Agriculture:

• Calories: 112

• Protein: 2 g

• Carbohydrates: 26 g

• Fiber: 4 g

• Calcium: 39 mg

• Magnesium: 32 g

• Phosphorus: 61 g

• Potassium: 438 mg

• Vitamin C: 2.5 mg

• Folate: 14: µg

• Choline: 16 mg

• Vitamin A: 922 µg

• Carotene, beta: 11,100 µg

• Carotene, alpha: 9.1 µg

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Health Benefits of Sweet Potatoes

Next, let's look at what the health benefits of sweet potatoes are:

1. They help provide the body with energy

Registered dietitian Amy Schwarz, RD, CDN, says that one common misconception about sweet potatoes is that they’re too high in carbohydrates to be considered healthy. This, she says, is a total myth. “First and foremost, carbs are not bad for you,” she says. “Carbs are necessary for energy.” Schwarz says that sweet potatoes are an especially great source of energy because they pair carbs with many other nutrients the body needs.

Related: The Best Carb-Filled Food, According to Registered Dietitians

2. Sweet potatoes are good for your gut

With 4 grams of fiber each, registered dietitian Alex Aldeborgh, RD, says sweet potatoes are great for digestive health. (She adds that the average person should aim to get between 25 and 38 grams of fiber a day.) “Fiber contributes to good health in a variety of ways: It promotes digestive health and bowel regularity. It also serves as food for the good bacteria in our gut to feed on, which supports a healthy gut microbiome [the genetic material that lives in your gut],” Aldeborgh says. Schwarz adds that another benefit of fiber is that it helps keep you full for longer—another perk of adding sweet potato to your meal.

Related: 20 Foods High In Fiber That Support Digestive Health

3. Eating sweet potatoes is good for your heart

Aldeborgh says that the fiber in sweet potatoes is also beneficial for heart health, including lowering cholesterol and helping to keep blood sugar levels steady. Scientific studies have repeatedly found a connection between a high-fiber diet and lowered risk for heart disease, the number one cause of death in the U.S. Schwarz says that sweet potatoes also contain vitamin C and antioxidants, which are also connected to benefitting the heart.

Related: 25 Foods That Are Good for Your Heart

4. They support eye health

Aldeborgh says that sweet potatoes are a great source of vitamin A, which directly benefits eye health. “Sweet potatoes get their abundant vitamin A content from an antioxidant beta-carotene, and it also gives sweet potatoes their orange hue,” she says, adding that another benefit of vitamin A is immune support. Besides vitamin A, the orange tuber also has lutein and zeaxanthin, two other nutrients that support the vision.

Related: 7 Foods You Should Eat To Keep Your Eyes Healthy

5. Sweet potatoes have nutrients that support mental health

Eating sweet potatoes will make you feel good—literally. Schwarz says that this is because they contain magnesium, a nutrient that supports the brain and nervous system. Scientific studies have found a connection between eating foods high in magnesium, like sweet potatoes, and lowering symptoms of depression. Aldeborgh adds that magnesium has many other important benefits too. “It’s required in hundreds of biochemical reactions and is involved in blood pressure regulation, muscle synthesis, blood sugar control, muscle function, and nerve function,” she says.

6. Sweet potatoes help support a good night’s sleep

Having sweet potatoes for dinner just might help you sleep better, too. Aldeborgh says this is yet another benefit of magnesium. Scientific studies have shown that eating foods high in magnesium, like sweet potatoes, can help people suffering from insomnia.

Related: Dealing With Insomnia? These 20 Foods Might Help You Finally Get Some Sleep

7. Eating sweet potatoes can help with workout recovery

If you want to nourish your body after a long run or gym session, incorporating sweet potato into your post-workout snack is a great idea. This is because sweet potatoes are a great source of potassium, containing 15 percent of the recommended daily value. “Potassium is an electrolyte. The electrolytes in our diet are necessary for fluid balance and maintaining a normal blood pressure,” Aldeborgh says. “It’s also important for nerve function and helping our muscles contract.” The magnesium in sweet potatoes also helps with muscle function—yet another reason why the veggie supports the body after working out.

Related: Study Finds the Most Important Thing for Mental Health

8. They support healthy bones

As if supporting the brain, gut, heart, and muscles wasn’t impressive enough, sweet potatoes also support bone health because they contain calcium. A good calcium goal to aim for is between 1,000 and 1,200 milligrams a day. Each sweet potato has 39 milligrams, which isn’t a huge amount, but is still a great step toward reaching that daily goal.

How do sweet potatoes compare to white potatoes?

Clearly, sweet potatoes are straight-up packed with nutritional benefits. So how do they compare to white potatoes? Schwarz says that both are great, healthy choices. “White potatoes get a bad rap because of the ways they are typically prepared, but they are also healthy,” she says. “Like sweet potatoes, white potatoes contain fiber, vitamin C, and potassium.” In fact, she says white potatoes have even more potassium than sweet potatoes. They're also higher in vitamin C.

While white potatoes come out ahead on the potassium front, Schwarz says sweet potatoes are higher in vitamin A and fiber. “The bottom line is that they both have their benefits,” Schwarz says. “One is not ‘better’ than the other in my opinion. It depends on your health goals.”

There you have it, straight from registered dietitians: Potatoes are tuber, er, uber healthy. (As long as you aren’t deep frying them.) And sweet potatoes in particular come with some pretty spectacular benefits. Now, that’s pretty sweet.

Up Next:

Related: 70+ Stellar Sweet Potato Recipes to Make For Thanksgiving and Beyond

Sources:

• Amy Schwarz, RD, CDN, registered dietitian

• Alex Aldeborgh, RD, registered dietitian