Sweet Potato Fiber Calculator
Estimate how much fiber in a sweet potato based on its weight, cooking method and whether you eat the skin. See fibre, calories, carbs and daily target share.
Result
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Estimated nutrition
— g fibre
The skin matters: peeling costs roughly a third of the fibre.
- Soluble fibre
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- Insoluble fibre
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- Calories
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- Carbohydrates
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- Share of daily target
Soluble and insoluble values are approximate; sweet potato fibre is roughly split between the two.
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How much fiber is in a sweet potato?
If you are wondering how much fiber in a sweet potato, weight and preparation matter. A medium 114 g baked sweet potato with skin has about 3.8 g fibre and 103 calories using the supplied USDA FoodData Central values.
The skin is where a meaningful share of the fibre sits, so peeling costs roughly a third of it in this estimate. Baking retains more fibre and nutrients than boiling, which can leach some soluble fibre and nutrients into the water.
Sweet potato and yam are different plants with different fibre and nutrient profiles. Most US supermarket foods labelled yams are actually sweet potatoes.
fibre = (weight in g ÷ 100) × cooking-method fibre per 100 g × skin adjustment The soluble and insoluble values are approximate because sweet potato fibre is roughly split between the two. Daily target percentages use the selected Institute of Medicine Adequate Intake target; the general rule is 14 g per 1,000 kcal.
Sweet potato fibre calculator FAQ
Does eating the skin add fibre?
Yes. The skin contains a meaningful share of the fibre, so this calculator estimates about a third less fibre when the sweet potato is peeled.
Is baked or boiled sweet potato higher in fibre?
The supplied reference values are 3.3 g fibre per 100 g for baked sweet potato in skin and 2.5 g per 100 g for boiled sweet potato without skin. Boiling can leach some soluble fibre and nutrients into the water.
What is the difference between a sweet potato and a yam?
They are different plants with different fibre and nutrient profiles. Most US supermarket foods called yams are actually sweet potatoes.
Are the soluble and insoluble fibre numbers exact?
No. Sweet potato fibre is roughly split between soluble and insoluble fibre, so the gram values are shown as approximate.
Can I compare this with other high-fibre foods?
Yes. See the daily fibre calculator and the high-fibre foods chart for broader context.