Sweet Potatoes vs White Potatoes: Calorie and Nutrition Comparison

Sweet Potatoes vs White Potatoes: A Calorie Comparison

Both sweet potatoes and white potatoes are nutritious and delicious vegetable options. But when it comes to calories, how do they compare? Which one is lower in calories - a sweet potato or a white potato?

Calories in Different Types of Potatoes

There are around 160 calories in:

• A medium baked sweet potato (2.5 inches diameter, 5 inches long) with skin - 103 calories
• A medium baked sweet potato (2.5 inches diameter, 5 inches long) without skin - 90 calories
• A large baked sweet potato (3 inches diameter, 7 inches long) with skin - 159 calories
• A large baked sweet potato (3 inches diameter, 7 inches long) without skin - 138 calories
• A medium baked russet potato (2.5 inches diameter, 5 inches long) with skin - 161 calories
• A medium baked russet potato (2.5 inches diameter, 5 inches long) without skin - 145 calories
• A large baked russet potato (4.5 inches long x 2.75 inches diameter) with skin -278 calories
• A large baked russet potato (4.5 inches long x 2.75 inches diameter) without skin - 237 calories

Calorie Difference Between Sweet and White Potatoes

Both sweet potatoes and white potatoes have similar calorie counts. But there are some key differences:

• Sweet potatoes generally have slightly fewer calories than white potatoes.
• The size of the potato makes a significant difference for both types - bigger potatoes mean more calories.
• Leaving the skin on increases the calories slightly since potato skins contain additional fiber and nutrients.

For the most significant calorie saving, choose a medium sweet potato without skin. Going from a large size to a medium size saves around 80 calories for a sweet potato and 120 calories for a white potato. Removing the potato skin sheds 21 calories for a medium sweet potato, and 33 calories for a medium white potato.

Calorie Differences Based on Cooking Method

Calories can also vary somewhat depending on how you prepare potatoes:

• Baking: Baked potatoes tend to be lower in calories than fried potatoes or those cooked in high fat sauces.
• Frying: French fries and hash browns pack on more calories due to being cooked in oil. Sweet potato fries have about 146 calories in one small serving size.
• Mashing: Mashed potatoes can have added butter, milk and seasonings that increase the calorie count. Stick to lighter options or mash your potatoes with minimal additions.
• Toppings: What you put on your baked potato makes a difference too. Sour cream, cheese, bacon bits all add extra calories. Go for lighter toppings like salsa, green onions or plain Greek yogurt instead.

Nutritional Benefits

Along with calories, key nutrients are another consideration when comparing sweet potatoes and white potatoes. Here’s how they stack up:

Vitamins and Minerals

Sweet and white potatoes have these vitamins and minerals:

• Vitamin A: Sweet potatoes are an excellent source, providing more than 100% DV per medium potato. White potatoes don't contain vitamin A.
• Vitamin C: Sweet potatoes have more vitamin C with about 37% DV compared to 27% DV in a medium white potato.
• Potassium: White potatoes win here. A medium baked russet has 950 mg potassium compared to 542 mg in a sweet potato.
• Manganese: Sweet potatoes provide more, with 43% DV versus 21% DV in white potatoes.

Fiber

Fiber helps support digestive health and can aid weight loss efforts. Sweet potatoes and white potatoes both provide a decent fiber boost:

• Medium baked sweet potato with skin: 3.8 grams fiber.
• Medium baked russet with skin: 3 grams fiber.

So sweet potatoes have a slight edge for fiber too.

Protein

Neither sweet potatoes or white potatoes are a significant source of protein. Sweet potatoes have about 2 grams protein per medium potato, while a medium russet has 3 grams protein.

Glycemic Index Differences

The glycemic index measures how quickly foods impact blood sugar levels. Sweet potatoes tend to be lower on the glycemic index compared to white potatoes:

• Sweet potatoes glycemic index: 44-94 depending on type.
• White potatoes glycemic index: 56-111 depending on type and preparation method.

This suggests sweet potatoes may be a better option for managing diabetes. They cause a more gradual rise in blood sugar compared to white potatoes.

Which is Better for Weight Loss?

Both sweet and white potatoes can be part of a healthy weight loss diet. With some key strategies, potatoes can help curb overeating and be nutrient powerhouses.

For weight loss and calorie control, watch your portion sizes and how they are prepared. Bake, roast or grill them instead of deep frying. Skip high fat additions like cheese, cream and bacon bits. Then fill up on fiber and nutrients instead of over-indulging in calorie dense foods.

Skin or No Skin?

Potato skins contain extra fiber, iron, potassium, vitamin B6 and vitamin C. So leaving skins on gives a nutritional boost.

However, remove any sprouts or green spots from potato skin before cooking. Those areas can be bitter and contain solanine, which is toxic in large quantities.

If potato skin bothers your digestion, go ahead and peel them before eating. Though you’ll lose some nutrients, you’ll still gain benefits from the potassium-rich potato flesh.

Health Risks

Potatoes get a bad rap for causing weight gain, blood sugar spikes and poor health. But current research doesn’t actually support those concerns when potatoes are prepared in a healthy way and eaten in moderation as part of an overall balanced diet. Enjoy potatoes roasted, baked or mashed with minimal salt and healthy additions like olive oil, herbs and spices.

The Bottom Line

Both sweet potatoes and white potatoes can be nutritious additions to your diet. Sweet potatoes tend to be slightly lower in calories and higher in certain vitamins and antioxidants. White potatoes may be richer in some minerals like potassium.

Focus on controlling portion sizes, minimizing preparation methods that add extra fat, watching carb portions if managing diabetes and filling up on fiber and nutrients. Incorporating both types of potatoes prepared healthfully can be part of a well balanced, calorie conscious diet.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.