Per 100 g, Sweet Potato has 90 kcal and Potato has 87 kcal. A typical serving of Sweet Potato (1 piece, 130 g) has 117 kcal and 2.6 g protein, and a typical serving of Potato (1 potato, 120 g) has 104 kcal and 2.3 g protein.
Better for weight loss
Sweet Potato
Calories are close (90 vs 87 kcal per 100 g), but Sweet Potato gives you more fibre per calorie than Potato, which helps you stay full.
More protein per calorie
Tie
Per calorie they are close: 2.2 g vs 2.2 g protein per 100 kcal (2 g vs 1.9 g per 100 g). Neither is a major protein source, so pair them with dal, curd, paneer, eggs or chicken.
More fibre per calorie
Sweet Potato
Sweet Potato gives 3.7 g fibre per 100 kcal against 2.1 g for Potato (3.3 g vs 1.8 g per 100 g). Fibre slows digestion and helps fullness.
For weight loss, Sweet Potato is the more filling pick. Both can fit a healthy Indian diet in sensible portions. What matters most is your total daily calories and protein, not any single food.
| Per 100 g | Sweet Potato | Potato |
|---|---|---|
| Calories | 90 kcal | 87 kcal |
| Protein | 2 g | 1.9 g |
| Carbohydrates | 21 g | 20 g |
| Fat | 0.1 g | 0.1 g |
| Fibre | 3.3 g | 1.8 g |
| Sugar | 6.5 g | 0.9 g |
| Sodium | 36 mg | 5 mg |
| Calcium | 27 mg | 8 mg |
| Iron | 0.7 mg | 0.3 mg |
| Potassium | 475 mg | 379 mg |
| Vitamin C | 12.8 mg | 7.4 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Sweet Potato, 1 piece (130 g)
117 kcal
2.6 g protein · 27.3 g carbs · 0.1 g fat · 4.3 g fibre
100 kcal = about 111 g
Full nutrition for Sweet Potato →Potato, 1 potato (120 g)
104 kcal
2.3 g protein · 24 g carbs · 0.1 g fat · 2.2 g fibre
100 kcal = about 115 g
Full nutrition for Potato →Sweet Potato has more: 90 kcal per 100 g against 87 kcal. A typical serving of Sweet Potato (1 piece, 130 g) has 117 kcal and 2.6 g protein, and a typical serving of Potato (1 potato, 120 g) has 104 kcal and 2.3 g protein.
Sweet Potato. Calories are close (90 vs 87 kcal per 100 g), but Sweet Potato gives you more fibre per calorie than Potato, which helps you stay full. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Per calorie they are close: 2.2 g vs 2.2 g protein per 100 kcal (2 g vs 1.9 g per 100 g). Neither is a major protein source, so pair them with dal, curd, paneer, eggs or chicken.
About 111 g of Sweet Potato or 115 g of Potato gives you 100 kcal.
Get an Indian diet plan with your exact portions of sweet potato, potato and everything else you eat, built around your goal by NASM-certified Coach Himanshu.