Are Sweet Potatoes Good For Weight Loss? Benefits & Tips 2024

are sweet potatoes good for weight loss
Sweet potatoes are a nutritious and healthy root vegetable. Photo: Ba Le Ho

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Adorning sweet and savory dishes alike, it’s hard to find anyone who doesn’t love sweet potatoes. For many, these nutritious and vibrant colored root veggies are a tradition at holiday and family gatherings.

But can sweet potatoes help lose lower belly fat for males and females? Are sweet potatoes good for weight loss? In this article, we explore sweet potato benefits for weight loss and how you can use these tasty vegetables to achieve your weight loss goals.

Are Sweet Potatoes Good For Losing Weight?

Yes, sweet potatoes can offer a healthy and nutritious option for weight loss. Low in calories and high in fiber, these root vegetables can keep you full for hours. However, it’s always important to remember that a proper weight loss regime incorporates a holistic approach, including other dietary changes, exercise, and stress-reducing techniques.

Are Sweet Potatoes Good For Weight Loss?

are sweet potatoes good for weight loss
Sweet potatoes contain plenty of vitamins, minerals, and other nutrients. Photo: KarepaStock/Shutterstock

Sweet potatoes are jam-packed with nutrition.

According to the U.S. Department of Agriculture, one sweet potato[1] contains:

  • 112 calories.
  • 2 grams of protein.
  • 0.07 g of fat.
  • 26.1 g of carbohydrates.
  • 3.8 g of fiber.
  • 39 milligrams of calcium.
  • 32.5 mg of magnesium.
  • 61.1 mg of potassium.
  • 71.5 mg of sodium.
  • 0.39 mg of zinc.
  • 3.12 mg of vitamin C.
  • 14.3 micrograms of folate.
  • 16 mg of choline.
  • 922 mcg of vitamin A.

They also contain smaller amounts of other B vitamins, copper, selenium, vitamin K, manganese, and more. Most importantly, adequate daily fiber for weight loss helps an individual feel satiated for hours, which is where sweet potatoes may aid your weight loss journey.

Sweet potatoes can be a very nutritious addition to any weight loss regimen when combined with exercise, stress reduction, and an overall balanced diet. However, it’s always important to note that eating sweet potatoes alone won’t directly lead to weight loss. For weight loss to happen, a calorie deficit is necessary.

Sweet Potato Benefits For Weight Loss

are sweet potatoes good for weight loss
Sweet potato fries are delicious additions to your diet. Photo: Nina Firsova/Shutterstock

Sweet potatoes contain complex carbohydrates. This means they take longer to digest and can benefit weight loss efforts.

Sweet potatoes[2] have even been dubbed a medicinal food and are currently being explored for their many benefits. So, are sweet potatoes good for losing weight? How?

Increases Fullness

The dietary fiber in sweet potatoes increases feelings of fullness and helps you feel full for hours. In particular, sweet potatoes contain soluble fiber.[3] When digested, this fiber forms a gel-like substance in the digestive tract, slowing down digestion.

As a result, you might eat less food, which can help create a calorie deficit required to lose weight.

Low Calories

While dietary fiber works its magic, sweet potatoes are also about 77% water. This means they don’t contain many calories, with one nutrient-dense sweet potato containing about 112 calories.

Alongside a protein source, such as chicken or steak, sweet potatoes can keep you full for hours without excess calories. In other words, they make a healthy side for any meal, one which can propel your weight loss efforts forward.

Sustains Energy

Since sweet potatoes are a complex carbohydrate, they also take longer to digest and can provide steady energy. The problem with many processed foods is that they are digested quickly. As such, the body quickly absorbs glucose, or sugar, into the bloodstream quickly, leading to a spike in blood sugar and energy.

Unfortunately, blood sugar spikes often cause an energy crash shortly afterward. And constantly being on this blood sugar rollercoaster can increase your risk of diabetes.[4]

However, sweet potatoes offer a healthy alternative that won’t send your blood sugar levels off the rails. As mentioned above, these root vegetables will also keep you full for hours afterward, which can limit mindless snacking and keep your blood glucose levels stable.

The Nutritional Value Of Sweet Potatoes

Sweet potatoes are full of essential nutrients. With various trace minerals, vitamins, and other nutrients, these root vegetables can help cover many daily nutritional recommendations.

For example, they contain plenty of B vitamins,[5] which are essential for energy production. In turn, this may help reduce fatigue commonly associated with weight loss.

They also contain good amounts of potassium, sodium, and magnesium. These minerals, or electrolytes,[6] are important for fluid balance in the body, as well as for muscular contractions. This means that eating sweet potatoes can help support normal muscular function during exercise, which should be a part of any healthy and balanced weight loss routine.

Research further suggests that magnesium[7] plays a vital role in the regulation of insulin resistance, affecting blood sugar levels. Maintaining healthy blood sugar levels is important for energy and normal fat storage.[8]

All in all, sweet potatoes contain many essential nutrients which help the body function optimally. Consequently, this can support weight loss and healthy weight maintenance.

Tips For Eating 

While consuming sweet potatoes alone won’t necessarily lead to weight loss; they can increase the benefits of your nutritious meal and aid weight loss goals. However, it is important to pay attention to how and when you eat them to reap their benefits. So, with that in mind, here are a few tips for eating sweet potatoes.

  • A boiled sweet potato makes the starches easier to digest. Consider boiling them instead of frying or cooking them in other ways.
  • Consider boiling them, mashing them, and adding a bit of salt and butter.
  • Slice them into thin pieces and roast them with your favorite spices, such as garlic or rosemary. 
  • Making sweet potato fries in an air fryer can provide a healthy and low-fat way to enjoy these root veggies.
  • A baked sweet potato with a bit of butter and salt is another great option.
  • Try enjoying them with their skin on. The skins of sweet potatoes are rich in fiber and other nutrients.
  • Enjoy dishes like sweet potato casseroles or sweet potatoes with condiments in moderation.
  • Add protein, such as chicken, steak, or turkey, to your meal for increased satiation and further health benefits. Eating adequate protein and strength training can ensure you lose fat without losing muscle. Muscle is crucial for weight loss and weight maintenance as it helps burn more calories at rest than fat.

It’s also important to remember that to lose weight fat naturally and permanently, consistent and lasting lifestyle and dietary habits must be adopted. This means exercising regularly, reducing stress, and eating a balanced and healthy diet. 

While taking a diet pill or fat burners may help, nothing ever beats the basics. Additionally, for adequate weight loss, it’s necessary to eat fewer calories to create a caloric deficit.


Whether you’re searching for answers on how to lose lower belly fat for females or males, sweet potatoes might help. These vibrant and delicious vegetables can keep you full for hours while providing immense nutritional value. In turn, they help not only lose weight but also support your overall health.

Frequently Asked Questions

Is sweet potato good for losing belly fat?

Yes, sweet potatoes can be a great addition to any diet for those striving to lose belly fat. However, it’s important to note that losing belly fat requires a holistic weight loss routine, incorporating a balanced diet, exercise, and stress-reducing strategies.

How many sweet potatoes should I eat a day to lose weight?

Too much of any one thing can be bad. Eating too many sweet potatoes may hinder weight loss goals. It’s recommended to stick to one, with a maximum of three, sweet potatoes a day for optimal results.

Can I eat sweet potatoes every day on a diet?

Yes, one sweet potato can be enjoyed every day on a diet. Sticking to one sweet potato helps you reap the benefits while also allowing space for other healthy and nutritious vegetables.

Is it OK to eat sweet potatoes on a low-carb diet?

Unfortunately, sweet potatoes are a high-carb food. This means that when following a low-carb diet, you may not be able to incorporate sweet potatoes as desired.

Are sweet potatoes good for dieting?

Yes, sweet potatoes can be a nutritious addition to any weight loss diet. For healthy weight loss to take place, you must create a calorie deficit. Sweet potatoes can help by keeping you full for hours, helping you consume fewer calories.

Are sweet potatoes high in sugar?

Since sweet potatoes are a complex carb, they’re not likely to spike your blood sugar. Sweet potatoes are also low in sugar, with one potato containing only about four grams of sugar.

Is sweet potato high in calories?

No, sweet potatoes are a low-calorie option, making them great for weight loss. One sweet potato contains roughly 112 calories. However, this may vary slightly depending on the size of the potato.

+ 8 Sources

EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  1. (2023). FoodData Central. [online] Available at:
  2. Remya Mohanraj and Subha Sivasankar (2014). Sweet Potato (Ipomoea batatas[L.] Lam) – A Valuable Medicinal Food: A Review. Journal of Medicinal Food, [online] 17(7), pp.733–741. doi:
  3. McRorie, J.W. and McKeown, N.M. (2017). Understanding the Physics of Functional Fibers in the Gastrointestinal Tract: An Evidence-Based Approach to Resolving Enduring Misconceptions about Insoluble and Soluble Fiber. Journal of the Academy of Nutrition and Dietetics, [online] 117(2), pp.251–264. doi:
  4. Moradi, S., Ali, M., Bagheri, R., Mohammadi, H., Jayedi, A., Lane, M., Omid Asbaghi, Sanaz Mehrabani and Suzuki, K. (2021). Ultra-Processed Food Consumption and Adult Diabetes Risk: A Systematic Review and Dose-Response Meta-Analysis. Nutrients, [online] 13(12), pp.4410–4410. doi:
  5. Anne Laure Tardy, Etienne Pouteau, Márquez, D., Çetin Yılmaz and Scholey, A. (2020). Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients, [online] 12(1), pp.228–228. doi:
  6. Boland‐Freitas, R., Lee, J.H. and Ng, K. (2021). Serum electrolyte concentrations and skeletal muscle excitability in vivo. Clinical Neurophysiology. [online] doi:
  7. Cahill, F., Shahidi, M., Shea, J., Wadden, D., Gulliver, W., Randell, E., Sudesh Vasdev and Sun, G. (2013). High Dietary Magnesium Intake Is Associated with Low Insulin Resistance in the Newfoundland Population. PLOS ONE, [online] 8(3), pp.e58278–e58278. doi:
  8. Ludwig, D.S. and Ebbeling, C.B. (2018). The Carbohydrate-Insulin Model of Obesity. JAMA Internal Medicine, [online] 178(8), pp.1098–1098. doi:


Krista Bugden worked as a Kinesiologist at a physiotherapist clinic in Ottawa, Canada for over five years. She has an Honours Bachelor Degree in Human Kinetics (Human Movement) from the University of Ottawa and uses her… See More