Sweet Potato Toast. Sweet Potato Rice. Sweet potato noodles. Without a doubt, sweet potato creations conquer your plate, and with good reason: these tubers are a great source of energy and a filling for complex carbohydrates. That’s why active people love it.

But potatoes are naturally starchy because they are… well, flour. Which might make you wonder if they are as good for you as all paleo bloggers say.

Luckily, they are healthy foods that really live up to the hype. If you’re curious about the calories in a sweet potato, according to the USDA, there are 103 calories in a medium-sized sweet potato. If you choose the big one, you get 162 calories. That’s not a bad thing, so if you’re avoiding sweet cupcakes because you’re worried about calories, you know they can play an important role on your plate.

Plus, they’re loaded with nutrients. Check out the other stats per medium tater, courtesy of the USDA:

• Carbohydrates: 24 g
• Fat: 0 g
• Fiber: 4 g
• Protein: 2 g
• Vitamin A: 157% of women’s RDA
• Vitamin C: 30% of women’s RDA
• Vitamin B6: 25% of women’s RDA
• Potassium: 12% of women’s RDA

On the other hand, the same size baked white potato had about the same amount of calories (106), protein (2g), carbohydrates (24g) and fat (0g).

The main difference between the two (besides color) is nutrition. Sweet potatoes have almost twice as much fiber as regular potatoes. This is important if you are looking to lose weight, as research shows that increasing fiber intake in your diet (women should aim for 25g per day) can support weight loss efforts. Plus, fiber helps you stay full and satisfied, making you less likely to snack mindlessly throughout the day.