How much potassium is in sweet potato?
Sweet potato has 618 mg of potassium per 1 medium (130 g) — about 13% of the 4,700 mg Daily Value. That's 475 mg per 100 g, roughly 1.5× a medium banana (~422 mg).
USDA FoodData Central · baked in skin, flesh · FDC 168483
Potassium by portion
| Portion | Potassium | % DV | Sodium | Calories |
|---|---|---|---|---|
| 1 medium (130 g) | 618 mg | 13% | 47 mg | 117 |
| 100 g | 475 mg | 10% | 36 mg | 90 |
| 1 oz (28 g) | 135 mg | 3% | 10 mg | 26 |
% DV against the FDA Daily Value of 4,700 mg of potassium. Whole foods are naturally potassium-rich and low in sodium — the ratio heart guidelines (like DASH) favor. Values from USDA per-100 g data (FDC 168483, SR Legacy). baked in skin, flesh.
A medium baked sweet potato (130 g, skin on) delivers about 618 mg of potassium — roughly 13% of the 4,700 mg Daily Value — which works out to 475 mg per 100 g. That quietly beats a banana: a medium banana sits at about 422 mg, so the sweet potato comes in around 1.5× a banana, for about 117 calories and only 47 mg of sodium. And it brings a headline the banana can’t touch — a single medium sweet potato can cover a full day’s vitamin A from its beta-carotene. So it’s a two-for-one: more potassium than the famous fruit, plus a vitamin A bonus.
Why potassium is the blood-pressure mineral
Potassium earns its reputation through blood pressure. It acts as the counterweight to sodium — helping the kidneys flush excess sodium and easing the tension in blood vessel walls — and that sodium-versus-potassium balance is the core idea behind the DASH eating pattern built around potassium-rich produce. Beyond pressure, potassium keeps your fluid balance steady, carries the nerve signals your body runs on, and drives muscle contraction, which is the link to cramp prevention. For most people the problem isn’t excess; it’s a shortfall, because typical diets run high in sodium and well below the 4,700 mg potassium target.
Potassium-rich, low-sodium, and nutrient-dense
What makes the sweet potato a smart potassium pick is the same thing that makes the regular potato one: it’s naturally high in potassium and very low in sodium — about 618 mg against 47 mg — the lopsided ratio heart guidelines favor and the reverse of what most processed foods offer. On top of that ratio you get standout vitamin A, useful fiber (about 3.3 g per 100 g, mostly in and near the skin), and slow, steady carbohydrate. The practical angle: bake or roast it in its skin to keep the most potassium and fiber, and go easy on salty, sugary toppings that would undo the low-sodium advantage. A plain baked sweet potato is one of the more nutrient-dense ways to nudge potassium up.
One brief, non-medical note: people with kidney disease are sometimes advised to limit potassium, since damaged kidneys struggle to clear the surplus — for them a high-potassium food is a conversation to have with a clinician. For everyone else, see protein in sweet potato for the rest of its nutrition story.
Frequently Asked Questions
How much potassium is in a sweet potato?
About 618 mg of potassium in one medium baked sweet potato (130 g) eaten with the skin — that's 475 mg per 100 g (USDA FDC 168483). It comfortably beats a banana, and it carries only about 47 mg of sodium.
What percent of the Daily Value is that?
Roughly 13% of the 4,700 mg Daily Value for potassium in one medium sweet potato — a solid chunk of a target most people don't reach, in a single satisfying side.
Does a sweet potato have more potassium than a banana?
Yes. A medium sweet potato gives you about 618 mg of potassium versus roughly 422 mg in a medium banana, so it's about 1.5 times a banana. And unlike the banana, it also delivers a full day's vitamin A.
Why does potassium matter?
Potassium helps manage blood pressure by offsetting sodium and relaxing blood vessel walls — the principle behind the DASH eating pattern — and it supports fluid balance, nerve signaling, and muscle function. Because most diets are high in sodium and short on potassium, potassium-rich whole foods help rebalance that ratio. This is general nutrition information, not medical advice.
Does cooking change the potassium?
The potassium total holds up well when you bake a sweet potato in its skin, which is the value here. Boiling can leach some potassium into the water, and peeling discards potassium and fiber that sit near the skin — so skin-on and baked keeps the most.
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). High-potassium diets aren't for everyone — people with kidney disease are often told to limit it; this is reference data, not medical advice. See our methodology.