Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. 2,000 calories a day is used for general nutrition advice. According to the USDA, one medium baked sweet potato with skin contains 103 calories, 2.29 grams of protein, 0.27 grams of fat, 23.6 grams of carbohydrates, 3.8 grams of fiber and 7.39 grams of sugar Medium raw sweet potato – 23.2g; Serving (114 g) of baked sweet potato – 20.2g ; 10 sweet potato fries – 10.3g ; One serving (28 g) sweet potato chips – 13.5g ; As you can see, net carbs vary from 10 to 20 grams per serving. For everyone else, however, sweet potatoes are on the healthiest foods on the planet. Because the calories in sweet potatoes come primarily from carbohydrates, those on very low carbohydrate diets may want to avoid them. At 180 calories (0 kilojoules), 1 serving has around the same amount of calories as 227.85 g of russet potatoes, 1.8 cups of red potato wedges, and 1.27 cups of potatoes. How many calories are in 1 serving? This brings down your total carbohydrates to a much more manageable 12 grams for a small baked sweet potato, or a shade over 19 grams for 1/3 cup boiled, mashed sweet potato. Sweet potatoes are an easy-to-prepare root vegetable, filled with vitamins, minerals, fiber, and health-promoting phytonutrients. On average, Keto dieters consume around 50g of net carbs every day. There are 100 calories in 1 medium [5 oz with skin, 5" long x 2" dia] (3.9 oz) of Try sweet potatoes or yams in place of a regular potato. First, a large sweet potato is a substantial quantity, and if you're diabetic your meal plan probably calls for a serving of no more than 1/3 cup mashed or one small potato. The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Fibers Sweet potatoes contain almost twice as much fiber as other types of potatoes. Some might think the words weight loss and potatoes don’t go hand in hand. The carbohydrates found in starchy foods, like sweet potato, may break down into glucose a little bit slower than the carbs in a sugary soda would, but that doesn’t mean that you can down a plate of potatoes without bearing some major consequences. Total carbs in a Baked Sweet Potato is 41.42 (g), 14% of daily value. A baked sweet potato is still on the high end of the medium range of the glycemic index, so don’t pile it on your plate. Sweet Potatoes: Top Carb for Weight Loss. Alternatives: Baked Potato (Dickey's Barbecue), Sweet Potato - Raw, Baked Idaho Potato Wedges (Chicken Out Rotisserie). Carbohydrates Sweet potatoes have a slightly lower carbohydrate content than regular potatoes. One medium potato contains 26 grams of carbohydrates, while one medium sweet potato contains 23 grams of carbohydrates. 21 Net Carbs Per Serving Add to Food Diary Potato: The Nutritional Facts. 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