How many carbs are in sweet potato?
Sweet potato has 26.9 g of total carbs per 1 medium (130 g) — about 22.6 g net carbs after 4.3 g of fiber. That's 20.7 g of carbs per 100 g, roughly 10% of the 275 g Daily Value.
USDA FoodData Central · baked in skin, flesh · FDC 168483
Carbs by portion
| Portion | Total carbs | Net carbs | Fiber | Sugar | Calories |
|---|---|---|---|---|---|
| 1 medium (130 g) | 26.9 g | 22.6 g | 4.3 g | 8.5 g | 117 |
| 100 g | 20.7 g | 17.4 g | 3.3 g | 6.5 g | 90 |
| 1 oz (28 g) | 5.9 g | 5 g | 0.9 g | 1.8 g | 26 |
Net carbs = total carbs − fiber (the carbs that raise blood sugar, used in keto/low-carb tracking). Values computed from USDA per-100 g data (FDC 168483, SR Legacy). baked in skin, flesh.
A medium baked sweet potato has about 26.9 g of total carbs per 1 medium (130 g), which is 20.7 g per 100 g. Sweet potatoes carry a health-food halo, so it’s worth being clear up front: the calories here are almost entirely carbohydrate, with barely any fat and only a couple of grams of protein. The good news is that this is a better carbohydrate than most — but it is still, unmistakably, a carb.
Why net carbs come in lower here
The number that matters for keto, low-carb and diabetes tracking is net carbs — total carbs minus fiber. Unlike white rice, which has almost no fiber, a sweet potato actually brings some: about 4.3 g of fiber in a medium, which pulls the net carbs down to roughly 22.6 g. That fiber, plus the dense and slow-digesting starch, is why a sweet potato raises blood sugar more gently than a white potato of similar size. One thing the “slow carb” reputation can gloss over, though: about 8.5 g of that carbohydrate is natural sugar, so this isn’t a low-sugar food — it’s a whole-food sugar-and-starch package with fiber attached.
How a sweet potato fits a daily budget
In practical terms, 22.6 g net carbs is a meaningful chunk of a low-carb day. On a strict keto plan (20–50 g net carbs), one medium sweet potato can spend most or all of the allowance, so it doesn’t fit a true keto diet. On a moderate or diabetic-friendly plan it’s a much friendlier choice than white potato or white rice — the fiber and vitamin A earn it a place — but it still belongs in the portion-controlled carb column. Eat it with the skin on, alongside protein and some fat, and the same grams behave more kindly.
If you want the other side of the nutrition picture, see protein in sweet potato — and for any packaged sweet-potato product, read the label’s own carb, fiber and sugar lines.
Frequently Asked Questions
How many carbs are in a sweet potato?
About 26.9 g of total carbohydrate in one medium baked sweet potato (130 g), which is 20.7 g per 100 g (USDA FDC 168483). Roughly 4.3 g of that is fiber, so the net carbs land near 22.6 g.
What are the net carbs in a sweet potato?
About 22.6 g net carbs per medium — total carbs (26.9 g) minus fiber (4.3 g). Unlike white rice, a sweet potato has real fiber, so the net number sits a few grams below the total, which makes the carbs digest and hit your blood sugar a little more gently.
Is sweet potato keto or low-carb?
No. At about 22.6 g net carbs, a single medium sweet potato can use up most or all of a strict 20–50 g daily keto budget. It's a more nutritious, slower carb than white potato, but it's still very much a carbohydrate food, not a keto one. On keto, mashed cauliflower is the usual stand-in.
Does sweet potato spike blood sugar?
Less sharply than white potato, but it still raises it. The fiber (about 4.3 g per medium) and the dense, slow-digesting starch blunt the rise somewhat, yet a medium sweet potato also carries roughly 8.5 g of natural sugar, so it is a real carbohydrate load. Eating it with skin on, with protein or fat, slows things further.
Does a sweet potato have more carbs than a regular potato?
They're in the same ballpark per 100 g, and both are starchy vegetables. The meaningful difference isn't total carbs — it's that the sweet potato brings a bit more fiber and a load of vitamin A (beta-carotene), so it's the more nutrient-dense carb of the two rather than the lower-carb one.
When was this data last verified?
2026-06-04, against USDA FoodData Central FDC 168483 (Sweet potato, cooked, baked in skin, flesh, without salt; SR Legacy). We re-verify reference pages periodically and update when USDA revises the entry.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). See our methodology and the macro calculator to turn this into a daily target.