FiberUp
How much fiber is in sweet potato?
Sweet Potato has 3.8 g of fiber per 1 medium (114 g). That is 14% of the daily value and a good amount for a vegetable.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About sweet potato and fiber
A medium sweet potato with skin gives 3.8 grams of fiber, about half of it soluble. Most of the insoluble fiber is in the skin, so peeling cuts the total by roughly a third.
How sweet potato compares to other vegetables
Per typical serving. The highest vegetable in the database is artichoke at 6.9 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Kohlrabi | 1 cup sliced | 4.9 g | 3.6 g | 18% |
| Acorn Squash | 1/2 cup baked | 4.5 g | 4.4 g | 16% |
| Green Peas | 1/2 cup | 4.4 g | 5.5 g | 16% |
| Sweet Potato | 1 medium | 3.8 g | 3.3 g | 14% |
| Swiss Chard | 1 cup cooked | 3.7 g | 2.1 g | 13% |
| Potato with Skin | 1 medium | 3.6 g | 2.4 g | 13% |
| Pumpkin (Canned) | 1/2 cup | 3.6 g | 3 g | 13% |
Servings to reach a daily goal
servings of sweet potato to reach 25 g, the adequate intake for adult women
servings of sweet potato to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for sweet potato
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Sweet potatoes, orange flesh, without skin, raw | 4.4 g | – | – |
| Sweet potato leaves, raw | 5.3 g | – | – |
| Sweet potato, canned, mashed | 1.7 g | – | – |
| Sweet potato, frozen, cooked, baked, without salt | 1.8 g | – | – |
| Sweet potato leaves, cooked, steamed, without salt | 1.9 g | – | – |
| Sweet potato, canned, vacuum pack | 1.8 g | – | – |
| Sweet potato, cooked, baked in skin, flesh, without salt | 3.3 g | – | – |
| Sweet Potato puffs, frozen, unprepared | 1.9 g | – | – |
Frequently asked questions
How much fiber is in sweet potato?
Is sweet potato high in fiber?
Is the fiber in sweet potato soluble or insoluble?
How many servings of sweet potato would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.