How Much Sugar Is in a Sweet Potato?
A medium baked sweet potato has about 7 g of natural sugar, packaged with fibre and beta-carotene that make it one of the sturdier starchy vegetables.
in 1 medium baked (130 g) · about 1.7 teaspoons
- Per serving
- 7 g
- Per 100 g
- 5.4 g
- Type
- Natural sugar
- In teaspoons
- ≈ 1.7 tsp
Fine in a portion — worth keeping an eye on.
A medium baked sweet potato carries about 7 g of natural sugar — a moderate amount that comes with fibre, potassium, and a large dose of beta-carotene (vitamin A). Baking concentrates the sugar slightly compared to boiling, since some sugar leaches into the water when boiled.
Toppings are where sweet potatoes usually pick up extra sugar — brown sugar, marshmallows, or a sweet glaze can add far more than the potato itself. Eaten plain or with butter and a pinch of cinnamon, it's a genuinely solid low-sugar staple, especially next to corn or white rice.
Lower-sugar swaps
- Season with cinnamon and a little butter instead of brown sugar or marshmallow toppings
- Boil instead of bake if you want to shave a little of the natural sugar off
Frequently asked questions
- Is sweet potato high in sugar?
- No — about 7 g per medium potato, a moderate amount that comes with fibre and beta-carotene. It's the toppings, not the potato, that usually push the sugar higher.
- Is sweet potato better than white potato for blood sugar?
- It has a somewhat lower glycemic impact thanks to its fibre, though the difference is smaller than most people assume. Portion and toppings matter more than the swap itself.
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Sugar values from USDA FoodData Central; actual amounts vary by brand, ripeness, and recipe. Last updated 2026-08-09.