SugarHigh Team
Sweet Potato Glycemic Index and Load: Boiled Values
| Measure | Value | Source |
|---|---|---|
| GI | 63 (medium) | Atkinson 2008, Table 1 |
| Carbs / 100 g | 17.7 g | USDA FDC 168484 |
| Fiber / 100 g | 2.5 g | USDA FDC 168484 |
| Net carbs / 100 g | 15.2 g | Calculated from USDA |
| GL / 100 g | 10 (calculated) | GI × net carbs / 100 |
Short answer: boiled sweet potato has an average GI of 63, which is medium (56 to 69). Source: Atkinson 2008, Table 1.
Sweet potato vs regular potato
Boiled potato averages 78 in the same table, so boiled sweet potato is lower on average. See our potato page.
Does cooking method matter?
Yes. The 2008 value is for boiled sweet potato. Baking and roasting are reported separately in the full tables and can differ, so SugarHigh only shows the cooking method a value was measured for.
Different guides, different bands
Diabetes Canada’s GI guide places sweet potato in its low GI list, while the 2008 average for boiled sweet potato is 63. Variety and preparation explain gaps like this, which is why each value here names its source.
Is sweet potato keto?
At 15.2 g net carbs per 100 g (USDA), a typical portion uses much of a 25 g daily keto carb limit.
FAQ
Is sweet potato low GI?
Boiled sweet potato averages 63, medium (Atkinson 2008).
Sweet potato or potato, which is lower GI?
On these averages, boiled sweet potato (63) is lower than boiled potato (78).
What is the glycemic load of sweet potato?
About 10 per 100 g boiled, calculated.
