Sweet potato nutrition: calories, carbs, GI, protein, fiber, fats
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.
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.
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
Removing the skin of sweet potatoes can reduce their dietary fiber content by 24%.
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
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.
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.
|Food||Calories per serving||Calories r 100g|
|Sweet Potato||114 (1 cup, diced or 133g)||86|
|Cassava||330 (1 cup or 206g)||160|
|Yam||177 (1 cup, cubes or 150g)||118|
|Potato||58 (0.5 cup, diced or 75g)||77|
|Carrot||25 (1 medium or 61g)||41|
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 person||80kg person||100kg person|
|Walking||35 min||26 min||21 min|
|Running||11 min||8 min||7 min|
|Cycling||16 min||12 min||10 min|
|Dancing||17 min||13 min||10 min|
Important nutritional characteristics for Sweet potato
Glycemic index ⓘ
Check out our full article on Sweet potato glycemic indexhttps://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
|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|
Sweet potato calories (kcal)
|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)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Protein quality breakdown
Fat type information
All nutrients for Sweet potato per 100g
|Nutrient||Value||DV%||In TOP % of foods||Comparison|
|Calories||90kcal||5%||75%||1.9 times more than Orange|
|Protein||2.01g||5%||77%||1.4 times less than Broccoli|
|Fats||0.15g||0%||90%||222.1 times less than Cheddar Cheese|
|Vitamin C||19.6mg||22%||19%||2.7 times less than Lemon|
|Net carbs||17.41g||N/A||34%||3.1 times less than Chocolate|
|Carbs||20.71g||7%||34%||1.4 times less than Rice|
|Iron||0.69mg||9%||71%||3.8 times less than Beef|
|Calcium||38mg||4%||39%||3.3 times less than Milk|
|Potassium||475mg||14%||13%||3.2 times more than Cucumber|
|Magnesium||27mg||6%||37%||5.2 times less than Almond|
|Sugar||6.48g||N/A||45%||1.4 times less than Coca-Cola|
|Fiber||3.3g||13%||25%||1.4 times more than Orange|
|Copper||0.16mg||18%||36%||1.1 times more than Shiitake|
|Zinc||0.32mg||3%||78%||19.7 times less than Beef|
|Starch||7.05g||3%||94%||2.2 times less than Potato|
|Phosphorus||54mg||8%||76%||3.4 times less than Chicken meat|
|Sodium||36mg||2%||77%||13.6 times less than White Bread|
|Vitamin A||19218IU||384%||9%||1.2 times more than Carrot|
|Vitamin A RAE||961µg||107%||19%|
|Vitamin E||0.71mg||5%||51%||2.1 times less than Kiwifruit|
|Vitamin B1||0.11mg||9%||46%||2.5 times less than Pea raw|
|Vitamin B2||0.11mg||8%||67%||1.2 times less than Avocado|
|Vitamin B3||1.49mg||9%||63%||6.4 times less than Turkey meat|
|Vitamin B5||0.88mg||18%||38%||1.3 times less than Sunflower seed|
|Vitamin B6||0.29mg||22%||41%||2.4 times more than Oat|
|Vitamin K||2.3µg||2%||64%||44.2 times less than Broccoli|
|Folate||6µg||2%||76%||10.2 times less than Brussels sprout|
|Saturated Fat||0.05g||0%||86%||113.4 times less than Beef|
|Monounsaturated Fat||0g||N/A||96%||4899.5 times less than Avocado|
|Polyunsaturated fat||0.09g||N/A||86%||512.8 times less than Walnut|
|Tryptophan||0.04mg||0%||88%||7.6 times less than Chicken meat|
|Threonine||0.11mg||0%||89%||6.7 times less than Beef|
|Isoleucine||0.07mg||0%||92%||13.1 times less than Salmon raw|
|Leucine||0.12mg||0%||92%||20.6 times less than Tuna|
|Lysine||0.08mg||0%||92%||5.4 times less than Tofu|
|Methionine||0.04mg||0%||90%||2.6 times less than Quinoa|
|Phenylalanine||0.11mg||0%||90%||5.9 times less than Egg|
|Valine||0.11mg||0%||91%||18.4 times less than Soybean raw|
|Histidine||0.04mg||0%||92%||19.2 times less than Turkey meat|
|Fructose||0.5g||1%||88%||11.8 times less than Apple|
|Omega-3 - EPA||0g||N/A||100%||N/A|
|Omega-3 - DHA||0g||N/A||100%||N/A|
|Omega-3 - DPA||0g||N/A||100%||N/A|
|Omega-6 - Eicosadienoic acid||0g||N/A||100%|
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NUTRITION FACTS LABEL
Serving Size ______________
Sweet potato nutrition infographic
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.