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How Much Sweet Potato Do You Guys Eat Per Day?

by (39841)
Updated about 8 hours ago
Created January 12, 2011 at 4:21 AM

Ever the tinkerer, I'd like to replace fruit with sweet potato for a week or two and see how it goes, but I'm not sure on the appropriate volume due to the high variability across breeds and even just an assemblage of the same breed. I usually buy organic "garnet yams" that are roughly this size:

alt text

My question would be whether that is a serving for a day or if I ought to eat two of them. It's roughly the size of a baseball.

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15976 · January 15, 2012 at 3:31 PM

Never. I always eat protein, carb, and fat together. I'm running about 2300 cals per day with about 750 at lunch and the whole remainder at dinner. Both lunch and dinner are meat, starch, and some veg.

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20353 · January 15, 2012 at 9:59 AM

Are they potato meals by themselves?

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94 · May 31, 2011 at 5:16 PM

Hey Ben, I'm trying to lose fat now, but in a month or two i'm going to start bulking. What is the recommended carb intake for PWO and non-workout days?

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94 · May 31, 2011 at 5:14 PM

I always eat the skin....what's wrong with it?

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7324 · April 17, 2011 at 10:04 PM

I don't eat the skin. Not only does it taste bad, it can have fungus.

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25467 · April 17, 2011 at 9:43 PM

None...........

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1397 · January 13, 2011 at 3:39 AM

Some interesting things that I've found in Tim Ferris's new book, The Four Hour Body, is that cinnamon (no more than 1.5 tsp/day) can lower the glycemic response substantially, and lemon juice or lime juice can as well. Robb wolf has talked about the glucose lowering effect of lemon/lime juice in his famous Norcal Margarita.

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18701 · January 12, 2011 at 6:27 PM

You should not eat the skin, you don't need to take it off prior to cooking though. Just scoop out the good part once its cooked.

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15976 · January 12, 2011 at 3:36 PM

oh i did forget to say that im thinking of doing about half this total starch-consumption in white potatoes starting next week. Just curious to see if i digest them better. Ill be honest and say that all that sweet potato per day gives me a bit of gas.

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18701 · January 12, 2011 at 2:23 PM

You can get a digital scale for under $10 at Walmart. It's pretty useful to have around.

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474 · January 12, 2011 at 7:22 AM

A baseball is 12.31 cubic inches. One cup is 14.4375 cubic inches. One cup of baked sweet potato has 48.54g of carbohydrates. It looks like you could have two baseball sized sweet potatoes a day if you are aiming for 100g.

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39841 · January 12, 2011 at 5:03 AM

Yeah, I eat roughly 75-100g of carbs of fruit currently. I'd like to keep it the same, but I don't have a scale and thus was wondering roughly how many of baseballs of sweet potato equate to 100g of carbs.

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13 Answers

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1397 · January 12, 2011 at 4:48 AM

For an accurate experiment, I'd suggest calculating the amount of carbs you would usually get from fruit, and eat the same amount in sweet potatoes, then you can truly tease out the effects it has on your body accurately.

Some weighing and measuring might come in handy for this, for at least the experiment period. :)

Medium avatar
39841 · January 12, 2011 at 5:03 AM

Yeah, I eat roughly 75-100g of carbs of fruit currently. I'd like to keep it the same, but I don't have a scale and thus was wondering roughly how many of baseballs of sweet potato equate to 100g of carbs.

E1fd3a5ea90cdbceb8a2aa4bcfa1b923
474 · January 12, 2011 at 7:22 AM

A baseball is 12.31 cubic inches. One cup is 14.4375 cubic inches. One cup of baked sweet potato has 48.54g of carbohydrates. It looks like you could have two baseball sized sweet potatoes a day if you are aiming for 100g.

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18701 · January 12, 2011 at 2:23 PM

You can get a digital scale for under $10 at Walmart. It's pretty useful to have around.

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3162 · January 12, 2011 at 5:45 AM

The only way to know for sure is to weigh it. If you can visualize or measure after it is cooked, 1/2 Cup of sweet potato has around 20 carbs. You can eat a lot of sweet potato for 100 carbs.

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9948 · January 12, 2011 at 4:34 AM

I buy my yams about double your size. I microwave one...poke a knife in it to keep it from exploding...and eat half every other day slathered with lots of butter with my 1/8 pound of Walmart bacon ends and 4 to 6 eggs a day. I only eat twice a day and have no hunger midday.

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15976 · May 31, 2011 at 12:26 PM

I'm currently up to 24 ounces of potato (usually one meal of sweet and one meal of white) per day. 12 ounces at lunch and 12 ounces at dinner. There are other carbohydrates in my eating, too, but thats the count for potatoes.

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20353 · January 15, 2012 at 9:59 AM

Are they potato meals by themselves?

667f6c030b0245d71d8ef50c72b097dc
15976 · January 15, 2012 at 3:31 PM

Never. I always eat protein, carb, and fat together. I'm running about 2300 cals per day with about 750 at lunch and the whole remainder at dinner. Both lunch and dinner are meat, starch, and some veg.

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15976 · January 12, 2011 at 3:34 PM

I don't recommend generally counting/weighing your food but with a dense carb like sweet potato I personally continue to weigh them. Im lean and in a gaining phase but still i don't mind keeping a check on starchy carb-intake. Protein and fat i just gorge on anyhow:)

Me, im 6 feet tall 31 years old and 173 lbs. I am still trying to gain a bit of bodyweight. Im strength training so everything i say should be taken in context.

I go for 14 ounces of plain baked sweet potato PWO. That hits me with about 82 grams of carbohydrate. This is at about 4pm.

Then with dinner at about 9:30pm I usually do the same again: 14 ounces of plain baked sweet potato. So thats another 82 g of carb.

So, only counting that im up in the 160s for grams carbs. Other than that i dont do fruit and only leafy veg so i dont bother thinking about those carbs.

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15976 · January 12, 2011 at 3:36 PM

oh i did forget to say that im thinking of doing about half this total starch-consumption in white potatoes starting next week. Just curious to see if i digest them better. Ill be honest and say that all that sweet potato per day gives me a bit of gas.

Bcc4479de4f16939076e0a00e2db1261
94 · May 31, 2011 at 5:16 PM

Hey Ben, I'm trying to lose fat now, but in a month or two i'm going to start bulking. What is the recommended carb intake for PWO and non-workout days?

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474 · January 12, 2011 at 4:42 AM

I probably eat three sweet potatoes the size of the one pictured in a week. I don't eat much fruit other than berries, so it's nice to have something carbohydrate rich like a sweet potato after a hard workout. Unless I felt like I really needed some calories from a non-fat source, I wouldn't eat more than one a day. This is personal though. It sounds like you should do some self experimentation and see how you feel/perform with varying amounts.

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580 · May 31, 2011 at 7:18 AM

I tend to eat about 700-800 grams precooked weight, which is about two "not-too-big" ones. Its a lot, but then again I do IF, and get about 60% workout day carbs & calories in the PWO meal. Off days I keep my carbs lower, around 80-100 grams (little or no starches).

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7324 · April 17, 2011 at 10:05 PM

I buy the biggest sweet potatoes I can, usually about double the size of that. Yes, I am the person buying the giant ass mutant sweet potatoes at the store. I wish potatoes came that big though...

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5629 · April 17, 2011 at 9:54 PM

I usually eat 2 or 3 a week, skinned and mashed with a ton of cream and kerrygold after gym days. Other than that I'm generally VLC. I seriously crave it after working out, and I NEVER liked sweet potatoes before going Paleo.

On a side note, I got a couple weird ones at the market the other day. They looked outwardly like the orange ones, but the inside was a pale cream/greenish color, and it was drier than normal. What kinds is that?

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898 · January 12, 2011 at 4:56 PM

A related question of which I can't find the answer, but is it necessary to peel the skin of the sweet potatoes?

(sorry for hijacking the tread)

I eat 2 PWO, each roughly the size of a baseball if that's the quantifiable measurement where going with here.

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18701 · January 12, 2011 at 6:27 PM

You should not eat the skin, you don't need to take it off prior to cooking though. Just scoop out the good part once its cooked.

Cab7e4ef73c5d7d7a77e1c3d7f5773a1
7324 · April 17, 2011 at 10:04 PM

I don't eat the skin. Not only does it taste bad, it can have fungus.

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94 · May 31, 2011 at 5:14 PM

I always eat the skin....what's wrong with it?

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1146 · January 12, 2011 at 3:31 PM

I tried adding sweet potatoes back into my diet, but my stomach didn't agree with them. Potatoes on the other hand, gave me no problems. Must be the fructose.

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20 · January 12, 2011 at 7:06 AM

It's funny you asked this; I was wondering the same thing myself. Lately, I've been eating a bowlful w/ Kerrygold butter, cinnamon,blueberries, and sliced almonds once a week for breakfast. Nice to have something other than eggs.

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448 · January 12, 2011 at 6:52 AM

Between 200g and 350g (precooked) per day works for me or between half a potato and a potato. Two sweet potatoes is too much. I read somewhere that the glycemic index can be lowered by chilling it after cooking and I've played around with that.

Af842c68e3d07fa0e35b4274f3acaeec
1397 · January 13, 2011 at 3:39 AM

Some interesting things that I've found in Tim Ferris's new book, The Four Hour Body, is that cinnamon (no more than 1.5 tsp/day) can lower the glycemic response substantially, and lemon juice or lime juice can as well. Robb wolf has talked about the glucose lowering effect of lemon/lime juice in his famous Norcal Margarita.

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