Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Sweet potato nutrition, glycemic index, calories, net carbs & more

Sweet potato, raw, unprepared
*all the values are displayed for the amount of 100 grams
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on February 05, 2022
Education: Nutrition & Microbiology at YSU
Sweet potato

Carbohydrates in Sweet Potato

To get a full picture of sweet potato’s carbohydrate content, we will be looking 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 for 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 compared to sweet potatoes with skin.

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

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.

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

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

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% down 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 about 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

4.18% 3% 12.94%
Sugar: 4.18 g
Fiber: 3 g
Other: 12.94 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 serving size of whole baked sweet potato has 120 calories, while skinless sweet potato contains 101cal.

Comparison to Other Foods

If you’d like to find a complete health impact and nutrition comparison of sweet potatoes and potatoes, you can go to this page.

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, per 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

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 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

Sweet Potato glycemic index

Sweet potato consists of 20 g of carbohydrates per 100 g. This plant contains 4.2 g of 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 (4).

The cooked sweet potatoes from Australia also have 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. (4).

In addition, sweet potato, peeled, cubed, and boiled in salted water, has GI equal to 59 (4).

According to the study, sweet potato, peeled and fried in vegetable oil, has a GI value that falls in the range of 76±7 (4).

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 (5).

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

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
  4. https://academic.oup.com/ajcn/article/114/5/1625/6320814
  5. https://pubmed.ncbi.nlm.nih.gov/16925852/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: February 05, 2022

Important nutritional characteristics for Sweet potato

Sweet potato
Glycemic index ⓘ Source:
https://academic.oup.com/ajcn/article/114/5/1625/6320814
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
86
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
17.12 grams
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)
91% Vitamin A
81% Vitamin A RAE
73% Fiber
72% Potassium
65% Net carbs
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 RAE, Fiber, Potassium, and Net carbs.

Sweet potato Glycemic index (GI)

Source:
https://academic.oup.com/ajcn/article/114/5/1625/6320814
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 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 D
0 µg
TOP 100%
Vitamin B12
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

All nutrients for Sweet potato per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 35% 17.12g 3.2 times less than Chocolate Chocolate
Protein 4% 81% 1.57g 1.8 times less than Broccoli Broccoli
Fats 0% 95% 0.05g 666.2 times less than Cheese Cheese
Carbs 7% 35% 20.12g 1.4 times less than Rice Rice
Calories 4% 76% 86kcal 1.8 times more than Orange Orange
Starch 5% 93% 12.65g 1.2 times less than Potato Potato
Fructose 1% 87% 0.7g 8.4 times less than Apple Apple
Sugar N/A 50% 4.18g 2.1 times less than Coca-Cola Coca-Cola
Fiber 12% 27% 3g 1.3 times more than Orange Orange
Calcium 3% 44% 30mg 4.2 times less than Milk Milk
Iron 8% 73% 0.61mg 4.3 times less than Beef Beef
Magnesium 6% 43% 25mg 5.6 times less than Almond Almond
Phosphorus 7% 78% 47mg 3.9 times less than Chicken meat Chicken meat
Potassium 10% 28% 337mg 2.3 times more than Cucumber Cucumber
Sodium 2% 69% 55mg 8.9 times less than White Bread White Bread
Zinc 3% 80% 0.3mg 21 times less than Beef Beef
Copper 17% 37% 0.15mg 1.1 times more than Shiitake Shiitake
Vitamin A 284% 9% 14187IU 1.2 times less than Carrot Carrot
Vitamin E 2% 70% 0.26mg 5.6 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 3% 35% 2.4mg 22.1 times less than Lemon Lemon
Vitamin B1 7% 57% 0.08mg 3.4 times less than Pea Pea
Vitamin B2 5% 77% 0.06mg 2.1 times less than Avocado Avocado
Vitamin B3 3% 77% 0.56mg 17.2 times less than Turkey meat Turkey meat
Vitamin B5 16% 41% 0.8mg 1.4 times less than Sunflower seed Sunflower seed
Vitamin B6 16% 48% 0.21mg 1.8 times more than Oat Oat
Folate 3% 59% 11µg 5.5 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 2% 66% 1.8µg 56.4 times less than Broccoli Broccoli
Tryptophan 0% 90% 0.03mg 9.8 times less than Chicken meat Chicken meat
Threonine 0% 91% 0.08mg 8.7 times less than Beef Beef
Isoleucine 0% 93% 0.06mg 16.6 times less than Salmon Salmon
Leucine 0% 93% 0.09mg 26.4 times less than Tuna Tuna
Lysine 0% 93% 0.07mg 6.8 times less than Tofu Tofu
Methionine 0% 92% 0.03mg 3.3 times less than Quinoa Quinoa
Phenylalanine 0% 91% 0.09mg 7.5 times less than Egg Egg
Valine 0% 92% 0.09mg 23.6 times less than Soybean Soybean
Histidine 0% 93% 0.03mg 24.2 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 91% 0.02g 327.5 times less than Beef Beef
Monounsaturated Fat N/A 96% 0g 9799 times less than Avocado Avocado
Polyunsaturated fat N/A 95% 0.01g 3369.6 times less than Walnut Walnut

Check out similar food or compare with current

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
 ⓘ 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

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.