Potato: The Nutritional Facts. One medium potato contains 26 grams of carbohydrates, while one medium sweet potato contains 23 grams of carbohydrates. 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 Fibers Sweet potatoes contain almost twice as much fiber as other types of potatoes. For everyone else, however, sweet potatoes are on the healthiest foods on the planet. Some might think the words weight loss and potatoes don’t go hand in hand. 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. 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. 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. Try sweet potatoes or yams in place of a regular potato. Sweet Potato vs. On average, Keto dieters consume around 50g of net carbs every day. The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. 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. 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. Alternatives: Baked Potato (Dickey's Barbecue), Sweet Potato - Raw, Baked Idaho Potato Wedges (Chicken Out Rotisserie). 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. There are 100 calories in 1 medium [5 oz with skin, 5" long x 2" dia] (3.9 oz) of 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. Sweet potatoes are an easy-to-prepare root vegetable, filled with vitamins, minerals, fiber, and health-promoting phytonutrients. 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