When it comes to comfort foods, few ingredients are as beloved worldwide as potatoes. Yet in recent years, sweet potatoes have surged in popularity, often labeled the “healthier” alternative. From fitness meal plans to social media nutrition advice, many people now wonder: are sweet potatoes really better than regular potatoes, or is it just another food trend?

The truth is more nuanced than a simple winner-and-loser comparison. Both sweet potatoes and regular potatoes offer valuable nutrients and health benefits. The healthier choice often depends on your personal dietary goals and how the vegetables are prepared.

Nutritional Basics: Similar Yet Different

At first glance, sweet potatoes and regular potatoes have similar calorie counts. A medium-sized potato contains around 100–110 calories, while a similar portion of sweet potato falls in the same range. Both are rich in carbohydrates and provide dietary fiber, which supports digestion and helps you feel full longer.

However, their micronutrient profiles differ. Sweet potatoes are particularly rich in beta-carotene, an antioxidant that the body converts into vitamin A. This nutrient plays a crucial role in maintaining healthy vision, supporting the immune system, and keeping skin healthy. The bright orange color of sweet potatoes is a clear sign of this powerful compound.

Regular potatoes, on the other hand, are an excellent source of potassium, even more than bananas in many cases. Potassium helps regulate blood pressure, supports muscle function, and maintains heart health. They also provide vitamin C, vitamin B6, and important minerals like magnesium and iron.

Glycemic Index and Blood Sugar Impact

One of the main reasons sweet potatoes are often considered healthier relates to their glycemic index (GI), a measure of how quickly a food raises blood sugar levels. Generally, sweet potatoes have a slightly lower GI than regular white potatoes, meaning they may cause a slower, more gradual rise in blood sugar.

This makes sweet potatoes a preferred option for people managing blood sugar levels, including those with insulin resistance or diabetes. However, preparation matters greatly. Boiled or baked potatoes—both sweet and regular—have a lower GI than fried versions. French fries or heavily processed potato dishes can lead to rapid spikes in blood sugar regardless of the type used.

Fiber and Satiety

Sweet potatoes typically contain slightly more fiber than regular potatoes, especially when eaten with the skin. Fiber is essential for digestive health, helps maintain stable blood sugar levels, and contributes to longer-lasting satiety. This can be beneficial for weight management and preventing overeating.

That said, regular potatoes still provide a respectable amount of fiber, particularly when consumed whole and unprocessed. A baked potato with its skin intact can be a filling and nutritious addition to a balanced diet.

Antioxidants and Overall Health

Sweet potatoes stand out for their antioxidant content, especially beta-carotene and other phytonutrients that help combat oxidative stress and inflammation. Purple sweet potato varieties offer additional antioxidants known as anthocyanins, which are linked to heart and brain health.

Regular potatoes also contain antioxidants, particularly in colored varieties such as red or purple potatoes. These compounds contribute to overall cellular health and may help reduce the risk of chronic diseases when included as part of a balanced diet.

The Healthiest Choice Depends on Preparation

Perhaps the most important factor in determining which is healthier is how the potatoes are cooked. Deep-frying either type significantly increases calorie and fat content, reducing their nutritional value. Adding excessive butter, cheese, or creamy sauces can also turn a healthy vegetable into a calorie-dense dish.

For maximum health benefits, both sweet potatoes and regular potatoes should be baked, steamed, or roasted with minimal added fats. Pairing them with lean protein, healthy fats, and vegetables can create a well-balanced meal.

So, Which One Is Healthier?

There is no absolute winner. Sweet potatoes may have an edge in vitamin A content and antioxidant levels, while regular potatoes provide more potassium and vitamin C. Both can be nutritious choices when prepared properly and eaten in moderation.

Instead of choosing one over the other, many nutrition experts recommend enjoying both as part of a varied diet. Each offers unique nutrients that support overall health, and rotating between them ensures you receive a broader spectrum of vitamins and minerals.

In the end, the healthiest potato is the one prepared simply, eaten mindfully, and combined with a balanced lifestyle.