Sweet Potato
More fiber and nutrients than white potato, with a gentler curve when cooled.
FatTonic Facts
Sweet Potato · per serving 1 medium (130g)
Good · supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 14 | −30.8 |
| Sugar (g) | 6 | −4.8 |
| Processing | whole | 0.0 |
| Fiber (g) | 4 | +6.4 |
| Protein (g) | 2 | +1.4 |
| Glycemic index | 63 | |
| Carbs (g) | 27 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 168482 (Sweet potato, raw, unprepared), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 130 g): carbs 20.1, sugar 4.2, fiber 3, protein 1.6, fat 0.1 g.
What this means for fat-burning
Why this score: glycemic load 14 set it, −30.8 points. Source: USDA FoodData Central, FDC 168482.
The fiber slows digestion and blunts the insulin response.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Sweet Potato scores 72, rated Good. It scores higher than 47% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does sweet potato spike insulin?
Glycemic load 14 for 1 medium (130g); FatTonic Score 72/100 — it supports fat-burning.
Is sweet potato good for fat loss?
Good (72/100): sweet potato supports fat-burning.