Sweet Potato (white, unpeeled, raw)
Vegetables · Root Vegetables
White sweet potato, or white kumara, is low FODMAP at a 75 g portion of the raw, unpeeled food. Monash labels this around one-third of a cup. The checked larger portions are 140 g moderate and 175 g high in fructans, which differ from the orange and purple varieties.
Serving sizes for sweet potato (white, unpeeled, raw)
White kumara, unpeeled and raw: green at 75 g, amber at 140 g and red at 175 g. Cook after measuring the ingredient.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1/3 cup | 75 g | Mannitol 0.05 g | |
| 140 g portion | 140 g | Fructans 0.1 g | |
| 175 g portion | 175 g | Fructans 0.3 g |
Breakdown for 0.33 cups
Is sweet potato (white, unpeeled, raw) low FODMAP?
The white-kumara entry starts with six green FODMAP indicators at 75 g. Its fructan indicator turns amber at 140 g and red at 175 g; the other five, including mannitol, remain green. Two-thirds and three-quarters of a cup are the corresponding larger household measures, but weight makes the variety comparison clearer.
Sweet Potato (white, unpeeled, raw) and IBS: what to know
White sweet potato and ordinary white potato need different entries even though their names can sound similar on a shopping list. Label leftovers and meal notes with 'white kumara' when that is what you used. This helps avoid applying an ordinary-potato reference to a sweet-potato dish.
Gut-friendly ways to eat sweet potato (white, unpeeled, raw)
Use a scale on the washed, skin-on kumara before cooking, especially when dividing a large root between people. If making a mash, track the sweet potato and added ingredients separately rather than treating the final spoonfuls as raw weight. See ordinary white potato for that distinct food, or compare orange kumara.
Frequently asked questions
Can I use orange sweet potato's larger serving for white kumara?
Use the white variety's own figures. Its amber and red references are lower in weight than the corresponding orange-kumara entries checked here.
Is white kumara the same as white potato for FODMAP purposes?
These are separate foods in the app. Ordinary white potato's results should not be transferred to white sweet potato because of their shared colour name.
Does removing the skin give a verified larger portion?
This review covers the unpeeled raw entry. It does not establish a different allowance for peeled white kumara or quantify the effect of peeling.
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Sources and editorial notes
- Monash University FODMAP Diet App
Monash University FODMAP Diet app entry “Potato, sweet / kumara, white, unpeeled, raw” checked directly on 27 September 2026. The portion weights, traffic-light ratings and FODMAP groups discussed here were verified in matching detail panels. Numerical FODMAP concentration estimates elsewhere in the catalogue were not validated by this check.