Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Sweet potato nutrition: calories, carbs, GI, protein, fiber, fats

Sweet potato, cooked, baked in skin, flesh, without salt
*all the values are displayed for the amount of 100 grams
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on September 23, 2023
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Sweet potato

Carbohydrates in Sweet Potato

To get a full picture of sweet potato’s carbohydrate content, we will look at three different forms of this root vegetable - raw sweet potato, boiled sweet potato without skin, and baked sweet potato with skin.

Carbohydrates per 100g

The carbohydrate content of raw sweet potato is not so different from whole baked sweet potato.

Raw sweet potato contains 20.12g of carbohydrates, while baked sweet potato has 20.71g.

On the other hand, boiled sweet potato without skin contains 3g fewer carbohydrates than sweet potatoes with skin.

Macronutrients chart

3% 20% 74% 2%
Protein:
Daily Value: 4%
2.01 g of 50 g
4%
Fats:
Daily Value: 0%
0.15 g of 65 g
0%
Carbs:
Daily Value: 7%
20.71 g of 300 g
7%
Water:
Daily Value: 4%
75.78 g of 2,000 g
4%
Other:
1.35 g

Carbohydrates per Serving Size

The average serving size per person can be considered the same for all forms of sweet potatoes - 1 cup in cubes or one medium-sized sweet potato, both weighing 133g.

Baked sweet potato with skin contains 27.5g of carbohydrates per one serving, while the same serving size of boiled skinless sweet potato provides 23.5g carbs.

Carbohydrate Breakdown

The carbohydrate content of sweet potatoes consists predominantly of starch (53%), followed by sugars (31%). Even though dietary fiber is in last place (16%), a 100g serving of sweet potato with skin can provide 13% of the daily needed value of dietary fiber.

Besides starch, sugars such as maltose, sucrose, glucose, and fructose can be found in sweet potatoes.

Carbohydrate type breakdown

52% 17% 4% 4% 23%
Starch: 7.05 g
Sucrose: 2.28 g
Glucose: 0.57 g
Fructose: 0.5 g
Lactose: 0 g
Maltose: 3.12 g
Galactose: 0 g

Removing the skin of sweet potatoes can reduce their dietary fiber content by 24%.

Net Carbs

Baked sweet potato with skin provides 17.41g of net carbs per 100g serving and 23.2g of net carbs per one average serving size.

Baking sweet potatoes can lower their starch content from 64% to 53%. Removing the skin reduces the net carb content by 2g.

Soluble and Insoluble Fiber

The dietary fiber content of sweet potatoes consists mainly of insoluble fiber (67-75%). The soluble fiber fraction constitutes 25 to 33% of the whole fiber (1).

Soluble fiber slows down and improves digestion, while insoluble fiber relieves constipation.

Fiber content ratio for Sweet potato

31% 16% 53%
Sugar: 6.48 g
Fiber: 3.3 g
Other: 10.93 g

Calories in Sweet Potato

If you’re worried about a high calorie intake, you can remove the sweet potato skin when cooking.

A 100g serving of baked sweet potatoes with skin provides 90 calories, while the same serving size of boiled skinless sweet potatoes contains 76 calories.

Similarly, one average whole baked sweet potato serving has 120 calories, while skinless sweet potato contains 101 calories.

What Do 90 Calories or 100 Grams of Sweet Potato Look Like?

The picture below illustrates what 100 grams of sweet potato looks like to help you visualize its weight and calorie content. As you can see, approximately one-third of a medium-sized cooked sweet potato makes up 100 grams or 90 calories. This implies that a whole sweet potato weighs about 300 grams and contains 270 calories.

90 Calories or 100 Grams of Sweet Potato

Comparison to Other Foods

In the table below, you can see how the calorie content of sweet potatoes compares to the caloric values of other tuberous roots.

FoodCalories per servingCalories r 100g
Sweet Potato114 (1 cup, diced or 133g)86
Cassava330 (1 cup or 206g)160
Yam177 (1 cup, cubes or 150g)118
Potato58 (0.5 cup, diced or 75g)77
Carrot25 (1 medium or 61g)41

Burning Estimates

Using a method called Met or Metabolic Equivalent of a Task, we have calculated how much of which physical activity will burn the number of calories (120 cal) provided by one medium-sized baked sweet potato with skin (2, 3).

 60kg person80kg person100kg person
Walking35 min26 min21 min
Running11 min8 min7 min
Cycling16 min12 min10 min
Dancing17 min13 min10 min

References

  1. https://www.sciencedirect.com/science/article/abs/pii/S0889157599908190
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428382/
  3. 2011 Compendium of Physical Activities
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: September 23, 2023
Medically reviewed by Ani Harutyunyan

Important nutritional characteristics for Sweet potato

Sweet potato
Glycemic index ⓘ Source:
Check out our full article on Sweet potato glycemic index
https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
70 (medium)
Insulin index ⓘ II fot steamed orange sweet potato https://ses.library.usyd.edu.au/handle/2123/11945 96
Calories ⓘ Calories per 100-gram serving 90
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 17.41 grams
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -8.2 (alkaline)
Oxalates ⓘ https://www.researchgate.net/publication/280642641 48mg
TOP 9% Vitamin A ⓘHigher in Vitamin A content than 91% of foods
TOP 13% Potassium ⓘHigher in Potassium content than 87% of foods
TOP 19% Vitamin A RAE ⓘHigher in Vitamin A RAE content than 81% of foods
TOP 19% Vitamin C ⓘHigher in Vitamin C content than 81% of foods
TOP 25% Fiber ⓘHigher in Fiber content than 75% of foods

Sweet potato calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 90
Calories in 1 cup 180 200 g
Calories in 1 large 162 180 g
Calories in 1 small 54 60 g

Sweet potato Glycemic index (GI)

Source:
Check out our full article on Sweet potato glycemic index
https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
70

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 12% 26% 20% 24% 42% 5% 9% 54% 65% 2% 8%
Calcium: 38 mg of 1,000 mg 4%
Iron: 0.69 mg of 8 mg 9%
Magnesium: 27 mg of 420 mg 6%
Phosphorus: 54 mg of 700 mg 8%
Potassium: 475 mg of 3,400 mg 14%
Sodium: 36 mg of 2,300 mg 2%
Zinc: 0.32 mg of 11 mg 3%
Copper: 0.161 mg of 1 mg 18%
Manganese: 0.497 mg of 2 mg 22%
Selenium: 0.2 µg of 55 µg 0%
Choline: 13.1 mg of 550 mg 2%

Mineral chart - relative view

Potassium
475 mg
TOP 13%
Copper
0.161 mg
TOP 36%
Magnesium
27 mg
TOP 37%
Manganese
0.497 mg
TOP 38%
Calcium
38 mg
TOP 39%
Iron
0.69 mg
TOP 71%
Phosphorus
54 mg
TOP 76%
Sodium
36 mg
TOP 77%
Zinc
0.32 mg
TOP 78%
Choline
13.1 mg
TOP 82%
Selenium
0.2 µg
TOP 94%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Vitamin A: 19218 IU of 5,000 IU 384%
Vitamin E : 0.71 mg of 15 mg 5%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 19.6 mg of 90 mg 22%
Vitamin B1: 0.107 mg of 1 mg 9%
Vitamin B2: 0.106 mg of 1 mg 8%
Vitamin B3: 1.487 mg of 16 mg 9%
Vitamin B5: 0.884 mg of 5 mg 18%
Vitamin B6: 0.286 mg of 1 mg 22%
Folate: 6 µg of 400 µg 2%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 2.3 µg of 120 µg 2%

Vitamin chart - relative view

Vitamin A
19218 IU
TOP 9%
Vitamin C
19.6 mg
TOP 19%
Vitamin B5
0.884 mg
TOP 38%
Vitamin B6
0.286 mg
TOP 41%
Vitamin B1
0.107 mg
TOP 46%
Vitamin E
0.71 mg
TOP 51%
Vitamin B3
1.487 mg
TOP 63%
Vitamin K
2.3 µg
TOP 64%
Vitamin B2
0.106 mg
TOP 67%
Folate
6 µg
TOP 76%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 43% 31% 15% 13% 12% 11% 20% 19% 17%
Tryptophan: 40 mg of 280 mg 14%
Threonine: 107 mg of 1,050 mg 10%
Isoleucine: 70 mg of 1,400 mg 5%
Leucine: 118 mg of 2,730 mg 4%
Lysine: 84 mg of 2,100 mg 4%
Methionine: 37 mg of 1,050 mg 4%
Phenylalanine: 114 mg of 1,750 mg 7%
Valine: 110 mg of 1,820 mg 6%
Histidine: 39 mg of 700 mg 6%

Fat type information

36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g

All nutrients for Sweet potato per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 90kcal 5% 75% 1.9 times more than OrangeOrange
Protein 2.01g 5% 77% 1.4 times less than BroccoliBroccoli
Fats 0.15g 0% 90% 222.1 times less than Cheddar CheeseCheddar Cheese
Vitamin C 19.6mg 22% 19% 2.7 times less than LemonLemon
Net carbs 17.41g N/A 34% 3.1 times less than ChocolateChocolate
Carbs 20.71g 7% 34% 1.4 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.69mg 9% 71% 3.8 times less than BeefBeef
Calcium 38mg 4% 39% 3.3 times less than MilkMilk
Potassium 475mg 14% 13% 3.2 times more than CucumberCucumber
Magnesium 27mg 6% 37% 5.2 times less than AlmondAlmond
Sugar 6.48g N/A 45% 1.4 times less than Coca-ColaCoca-Cola
Fiber 3.3g 13% 25% 1.4 times more than OrangeOrange
Copper 0.16mg 18% 36% 1.1 times more than ShiitakeShiitake
Zinc 0.32mg 3% 78% 19.7 times less than BeefBeef
Starch 7.05g 3% 94% 2.2 times less than PotatoPotato
Phosphorus 54mg 8% 76% 3.4 times less than Chicken meatChicken meat
Sodium 36mg 2% 77% 13.6 times less than White BreadWhite Bread
Vitamin A 19218IU 384% 9% 1.2 times more than CarrotCarrot
Vitamin A RAE 961µg 107% 19%
Vitamin E 0.71mg 5% 51% 2.1 times less than KiwifruitKiwifruit
Selenium 0.2µg 0% 94%
Manganese 0.5mg 22% 38%
Vitamin B1 0.11mg 9% 46% 2.5 times less than Pea rawPea raw
Vitamin B2 0.11mg 8% 67% 1.2 times less than AvocadoAvocado
Vitamin B3 1.49mg 9% 63% 6.4 times less than Turkey meatTurkey meat
Vitamin B5 0.88mg 18% 38% 1.3 times less than Sunflower seedSunflower seed
Vitamin B6 0.29mg 22% 41% 2.4 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 2.3µg 2% 64% 44.2 times less than BroccoliBroccoli
Folate 6µg 2% 76% 10.2 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.05g 0% 86% 113.4 times less than BeefBeef
Monounsaturated Fat 0g N/A 96% 4899.5 times less than AvocadoAvocado
Polyunsaturated fat 0.09g N/A 86% 512.8 times less than WalnutWalnut
Tryptophan 0.04mg 0% 88% 7.6 times less than Chicken meatChicken meat
Threonine 0.11mg 0% 89% 6.7 times less than BeefBeef
Isoleucine 0.07mg 0% 92% 13.1 times less than Salmon rawSalmon raw
Leucine 0.12mg 0% 92% 20.6 times less than Tuna BluefinTuna Bluefin
Lysine 0.08mg 0% 92% 5.4 times less than TofuTofu
Methionine 0.04mg 0% 90% 2.6 times less than QuinoaQuinoa
Phenylalanine 0.11mg 0% 90% 5.9 times less than EggEgg
Valine 0.11mg 0% 91% 18.4 times less than Soybean rawSoybean raw
Histidine 0.04mg 0% 92% 19.2 times less than Turkey meatTurkey meat
Fructose 0.5g 1% 88% 11.8 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon
Omega-6 - Eicosadienoic acid 0g N/A 100%

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 90
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
2%
Sodium 36mg
7%
Total Carbohydrate 21g
12%
Dietary Fiber 3g
Total Sugars g
Includes ? g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 38mg 4%

Iron 1mg 13%

Potassium 475mg 14%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Sweet potato nutrition infographic

Sweet potato nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.