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. Fibers Sweet potatoes contain almost twice as much fiber as other types of potatoes. 21 Net Carbs Per Serving Add to Food Diary 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. But, it is important to remember that we need a moderate amount of healthy carbohydrates to keep weight loss going.. A sweet potato at dinnertime can help to balance the meal, add nutrition, and keep you feeling full and satisfied. How many calories are in 1 serving? Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. Sweet Potato vs. 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. Some might think the words weight loss and potatoes don’t go hand in hand. One medium potato contains 26 grams of carbohydrates, while one medium sweet potato contains 23 grams of carbohydrates. 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. 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. The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 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 Sweet potatoes are an easy-to-prepare root vegetable, filled with vitamins, minerals, fiber, and health-promoting phytonutrients. For everyone else, however, sweet potatoes are on the healthiest foods on the planet. Carbohydrates Sweet potatoes have a slightly lower carbohydrate content than regular potatoes. 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. Total carbs in a Baked Sweet Potato is 41.42 (g), 14% of daily value. Alternatives: Baked Potato (Dickey's Barbecue), Sweet Potato - Raw, Baked Idaho Potato Wedges (Chicken Out Rotisserie). Sweet Potatoes: Top Carb for Weight Loss. Because the calories in sweet potatoes come primarily from carbohydrates, those on very low carbohydrate diets may want to avoid them. 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