Baked sweet potato glycemic index
Baked sweet potato has a glycemic index of 88, which is high. A 150 g serving (1 medium sweet potato) has a glycemic load of 23 (high).
Also known as: roasted sweet potato
- Serving150 g
- Available carbs26 g
- Fiber5 g
- Sugars9.7 g
- Protein3 g
- Calories135 kcal
Serving: 1 medium sweet potato.
What to know
Roasted and baked sweet potatoes tested high GI across 11 studies. If you want sweet potato with a gentler effect, boil or steam it instead of roasting.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 8.7 g | 8 | Low |
| 100 g | 17 g | 15 | Medium |
| 150 g · 1 medium sweet potato | 26 g | 23 | High |
| 300 g · double serving | 52 g | 46 | High |
What the studies found
The value of 88 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 24 studies. Results range from 51 to 94. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 51 · Australia 2012
- 79 · Jamaica 2008
- 81 · Jamaica 2008
- 82 · Jamaica 2008
- 82 · Jamaica 2005
- 83 · Jamaica 2008
- 83 · Jamaica 2008
- 85 · Jamaica 2008
- 85 · Jamaica 2008
- 85 · Jamaica 2008
- 86 · Jamaica 2008
- 86 · Jamaica 2008
- 87 · Jamaica 2008
- 87 · Jamaica 2008
- 87 · Jamaica 2008
- 89 · Jamaica 2008
- 90 · Jamaica 2008
- 91 · Jamaica 2008
- 91 · Jamaica 2008
- 91 · Korea 2018
- 93 · Jamaica 2008
- 93 · Jamaica 2008
- 94 · Jamaica 2008
- 94 · Jamaica 2005
Baked sweet potato compared with other vegetables & tubers
Lower-GI swaps
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Frequently asked questions
Is baked sweet potato low glycemic?
No. With a GI of 88, baked sweet potato is in the high range (70 or more). Low GI is 55 or less.
What is the glycemic load of baked sweet potato?
A 150 g serving (1 medium sweet potato) has a glycemic load of 23, which is high. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat baked sweet potato?
With a GI of 88 and a high glycemic load per serving, baked sweet potato is best eaten in smaller portions alongside protein, fat or vegetables, or swapped for a lower-GI option. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in baked sweet potato?
A 150 g serving has about 31 g of total carbohydrate, including 5 g of fiber, leaving 26.1 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 20.7 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 90 kcal | 135 kcal |
| Carbohydrates | 21 g | 31 g |
| Available carbs | 17 g | 26 g |
| Fiber | 3.3 g | 5 g |
| Sugars | 6.5 g | 9.7 g |
| Protein | 2 g | 3 g |
| Fat | 0.2 g | 0.2 g |
Source: USDA FoodData Central, Sweet potato, cooked, baked in skin, flesh, without salt (SR Legacy, FDC 168483). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.