How much fiber is in sweet potato?
Sweet potato has 4.3 g of fiber per 1 medium (130 g) — about 15% of the 28 g Daily Value. That's 3.3 g of fiber per 100 g.
USDA FoodData Central · baked in skin, flesh · FDC 168483
Fiber by portion
| Portion | Fiber | % DV | Total carbs | Net carbs | Calories |
|---|---|---|---|---|---|
| 1 medium (130 g) | 4.3 g | 15% | 26.9 g | 22.6 g | 117 |
| 100 g | 3.3 g | 12% | 20.7 g | 17.4 g | 90 |
| 1 oz (28 g) | 0.9 g | 3% | 5.9 g | 5 g | 26 |
% DV against the FDA Daily Value of 28 g of fiber. Net carbs = total carbs − fiber, since fiber isn't digested like other carbs. Values from USDA per-100 g data (FDC 168483, SR Legacy). baked in skin, flesh.
A medium baked sweet potato (130 g) delivers about 4.3 g of fiber — roughly 15% of the 28 g Daily Value — for only about 117 calories. That’s 3.3 g per 100 g, and it makes the sweet potato one of the more fiber-friendly starches you can put on a plate: a bit more than a regular potato, and a world apart from a fiber-poor staple like white rice. When people ask how much fiber is in a sweet potato, the honest answer is “a useful, real amount” — enough that it earns its health-food reputation on this column alone.
Where the fiber is, and why the skin matters
A good chunk of a sweet potato’s fiber sits in and just under the skin, so the single easiest way to get more of it is to bake it skin-on and eat the skin. Peeling throws away fiber (and nutrients) for no calorie savings worth mentioning. The fiber here is a mix of types that slows digestion, which is exactly why a sweet potato gives slow, steady carbohydrate energy rather than a fast spike — the fiber is doing real work, not just padding the number.
What that fiber does to net carbs
Because fiber isn’t digested like other carbs, it pulls the net carbs down. A medium sweet potato is about 26.9 g of total carbs, and subtracting the 4.3 g of fiber leaves roughly 22.6 g net carbs. That fiber buffer is part of the reason a sweet potato feels filling and behaves more gently than its carb count alone suggests — a satiety bonus on top of the gut-health benefits fiber is known for. It’s still a substantial carbohydrate, so portion it like one, but the fiber makes it a smarter starch than most.
For the other half of the macro picture, see protein in sweet potato — and if you’re tracking fiber off a label, always check the package’s own fiber line.
Frequently Asked Questions
How much fiber is in a sweet potato?
About 4.3 g of fiber in one medium baked sweet potato (130 g), which is 3.3 g per 100 g (USDA FDC 168483). That's a meaningful amount for a starchy vegetable — more than a regular potato carries — and it comes for only about 117 calories.
What percent of the daily value for fiber is that?
Roughly 15% of the 28 g FDA Daily Value for fiber, from a single medium sweet potato. Eat one as your starch at a meal and you've covered about a seventh of the day's target before anything else on the plate counts.
Where is the fiber in a sweet potato — is it in the skin?
A good share of it is in and just under the skin, so baking and eating it skin-on gives you noticeably more fiber than peeling it. The flesh carries fiber too, but leaving the skin on is the easiest way to push a sweet potato's fiber higher — and it adds nutrients with almost no extra calories.
What are the net carbs in a sweet potato?
About 22.6 g net carbs in a medium sweet potato — roughly 26.9 g of total carbs minus the 4.3 g of fiber. The fiber takes a real bite out of the total, which is part of why a sweet potato digests more slowly and steadily than a fiber-poor starch like white rice.
How much fiber is in 100 g of sweet potato?
About 3.3 g of fiber per 100 g of baked sweet potato, flesh with skin (USDA FDC 168483). A medium one runs around 130 g, which is where the ~4.3 g per serving comes from; a larger sweet potato pushes past 5 g.
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 carbs & net carbs lane.