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Sweet potato nutrition, glycemic index, calories, and serving size

Sweet potato, raw, unprepared
*all the values are displayed for the amount of 100 grams

Sweet potato Glycemic index (GI)

70

Sweet potato consists of 20 g of carbohydrates per 100 g. This plant contains 4.2 g sugars per 100 g.

Based on the numbers from The International Tables of Glycemic Index, and the mean of three studies, the glycemic index of sweet potato is 62.

The glycemic index of sweet potatoes from New Zealand falls in the range of 77±12, while the GI of sweet potatoes from Canada falls in the range of 48±6. The lowest glycemic index has sweet potato from Australia. It is equal to 44 [1]. 

The cooked sweet potatoes from Australia have also Gi equal to 44, when peeled, cubed and cooked sweet potato from Jamaica has a higher GI; 46±5. According to the mean of nine studies, cooked sweet potato, peeled, cut into pieces, and boiled for 8 min has GI that falls in the range of 70±6. [1].

In addition, sweet potato, peeled, cubed, and boiled in salted water, has GI equal to 59 [2].

According to the study, sweet potato, peeled and fried in vegetable oil, has a GI value that falls in the range of 76±7 [1].

Since sweet potatoes have a relatively high Glycemic index, large amounts in a meal may be unsuitable for people with type 2 diabetes. However, boiling seems to be associated with lower GI values than baking, frying, or roasting [3].

By following the link, you can find the glycemic index table for many foods and beverages.

Sources

  1. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
  2. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA2_1.pdf
  3. https://pubmed.ncbi.nlm.nih.gov/16925852/
Article author photo Elen Khachatrian
Profession: Nutrition & Microbiology at YSU
Last updated: April 16, 2021

Important nutritional characteristics for Sweet potato

Sweet potato
Glycemic index ⓘ Source:
https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
70 (medium)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup, cubes (133 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.
-5.6 (alkaline)
Calories
86
91% Vitamin A
81% Vitamin A
73% Fiber
72% Potassium
65% Vitamin C
Explanation: The given food contains more Vitamin A than 91% of foods. Note that this food itself is richer in Vitamin A than it is in any other nutrient. Similarly, it is relatively rich in Vitamin A, Fiber, Potassium, and Vitamin C.

Check out similar food or compare with current

Macronutrients chart

2% 21% 78%
Protein:
Daily Value: 3%
1.57 g of 50 g
3%
Fats:
Daily Value: 0%
0.05 g of 65 g
0%
Carbs:
Daily Value: 7%
20.12 g of 300 g
7%
Water:
Daily Value: 4%
77.28 g of 2,000 g
4%
Other:
0.98 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 86
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
2%
Sodium 55mg
7%
Total Carbohydrate 20g
12%
Dietary Fiber 3g
Total Sugars g
Includes ? g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 30mg 3%

Iron 1mg 13%

Potassium 337mg 10%

*
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
details
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
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details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
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details
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
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details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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details
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
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 9% 23% 18% 21% 30% 8% 9% 51% 34% 4% 7%
Calcium: 30 mg of 1,000 mg 3%
Iron: 0.61 mg of 8 mg 8%
Magnesium: 25 mg of 420 mg 6%
Phosphorus: 47 mg of 700 mg 7%
Potassium: 337 mg of 3,400 mg 10%
Sodium: 55 mg of 2,300 mg 2%
Zinc: 0.3 mg of 11 mg 3%
Copper: 0.151 mg of 1 mg 17%
Manganese: 0.258 mg of 2 mg 11%
Selenium: 0.6 µg of 55 µg 1%
Choline: 12.3 mg of 550 mg 2%

Mineral chart - relative view

Potassium
337 mg
TOP 28%
Copper
0.151 mg
TOP 37%
Magnesium
25 mg
TOP 43%
Calcium
30 mg
TOP 44%
Manganese
0.258 mg
TOP 47%
Sodium
55 mg
TOP 69%
Iron
0.61 mg
TOP 73%
Phosphorus
47 mg
TOP 78%
Zinc
0.3 mg
TOP 80%
Choline
12.3 mg
TOP 83%
Selenium
0.6 µg
TOP 88%

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 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Vitamin A: 14187 IU of 5,000 IU 284%
Vitamin E : 0.26 mg of 15 mg 2%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 2.4 mg of 90 mg 3%
Vitamin B1: 0.078 mg of 1 mg 7%
Vitamin B2: 0.061 mg of 1 mg 5%
Vitamin B3: 0.557 mg of 16 mg 3%
Vitamin B5: 0.8 mg of 5 mg 16%
Vitamin B6: 0.209 mg of 1 mg 16%
Folate: 11 µg of 400 µg 3%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 1.8 µg of 120 µg 2%

Vitamin chart - relative view

Vitamin A
14187 IU
TOP 9%
Vitamin C
2.4 mg
TOP 35%
Vitamin B5
0.8 mg
TOP 41%
Vitamin B6
0.209 mg
TOP 48%
Vitamin B1
0.078 mg
TOP 57%
Folate
11 µg
TOP 59%
Vitamin K
1.8 µg
TOP 66%
Vitamin E
0.26 mg
TOP 70%
Vitamin B3
0.557 mg
TOP 77%
Vitamin B2
0.061 mg
TOP 77%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 34% 24% 12% 11% 10% 9% 16% 15% 14%
Tryptophan: 31 mg of 280 mg 11%
Threonine: 83 mg of 1,050 mg 8%
Isoleucine: 55 mg of 1,400 mg 4%
Leucine: 92 mg of 2,730 mg 3%
Lysine: 66 mg of 2,100 mg 3%
Methionine: 29 mg of 1,050 mg 3%
Phenylalanine: 89 mg of 1,750 mg 5%
Valine: 86 mg of 1,820 mg 5%
Histidine: 31 mg of 700 mg 4%

Fat type information

0.018% 0.001% 0.014%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g

Carbohydrate type breakdown

12.65% 2.52% 0.96% 0.7%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Sweet potato

4.18% 3% 12.94%
Sugar: 4.18 g
Fiber: 3 g
Other: 12.94 g

All nutrients for Sweet potato per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 4% 81% 1.57g 1.8 times less than Broccoli
Fats 0% 95% 0.05g 666.2 times less than Cheese
Carbs 7% 35% 20.12g 1.4 times less than Rice
Calories 4% 76% 86kcal 1.8 times more than Orange
Starch 5% 93% 12.65g 1.2 times less than Potato
Fructose 1% 87% 0.7g 8.4 times less than Apple
Sugar 0% 50% 4.18g 2.1 times less than Coca-Cola
Fiber 12% 27% 3g 1.3 times more than Orange
Calcium 3% 44% 30mg 4.2 times less than Milk
Iron 8% 73% 0.61mg 4.3 times less than Beef
Magnesium 6% 43% 25mg 5.6 times less than Almond
Phosphorus 7% 78% 47mg 3.9 times less than Chicken meat
Potassium 10% 28% 337mg 2.3 times more than Cucumber
Sodium 2% 69% 55mg 8.9 times less than White Bread
Zinc 3% 80% 0.3mg 21 times less than Beef
Copper 17% 37% 0.15mg 1.1 times more than Shiitake
Vitamin E 2% 70% 0.26mg 5.6 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 3% 35% 2.4mg 22.1 times less than Lemon
Vitamin B1 7% 57% 0.08mg 3.4 times less than Pea
Vitamin B2 5% 77% 0.06mg 2.1 times less than Avocado
Vitamin B3 3% 77% 0.56mg 17.2 times less than Turkey meat
Vitamin B5 16% 41% 0.8mg 1.4 times less than Sunflower seed
Vitamin B6 16% 48% 0.21mg 1.8 times more than Oat
Folate 3% 59% 11µg 5.5 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 2% 66% 1.8µg 56.4 times less than Broccoli
Tryptophan 0% 90% 0.03mg 9.8 times less than Chicken meat
Threonine 0% 91% 0.08mg 8.7 times less than Beef
Isoleucine 0% 94% 0.06mg 16.6 times less than Salmon
Leucine 0% 93% 0.09mg 26.4 times less than Tuna
Lysine 0% 93% 0.07mg 6.8 times less than Tofu
Methionine 0% 92% 0.03mg 3.3 times less than Quinoa
Phenylalanine 0% 91% 0.09mg 7.5 times less than Egg
Valine 0% 92% 0.09mg 23.6 times less than Soybean
Histidine 0% 93% 0.03mg 24.2 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 0% 91% 0.02g 327.5 times less than Beef
Monounsaturated Fat 0% 96% 0g 9799 times less than Avocado
Polyunsaturated fat 0% 95% 0.01g 3369.6 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. 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/168482/nutrients

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