Sweet potato nutrition: calories, carbs, GI, protein, fiber, fats
Sweet potato, raw, unprepared
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Sweet potato
|
Glycemic index ⓘ
Source: https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
|
70 (medium) |
| Glycemic load | 16 (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 | 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) |
Vitamin A ⓘHigher in Vitamin A content than 91% of foods
Vitamin A RAE ⓘHigher in Vitamin A RAE content than 81% of foods
Fiber ⓘHigher in Fiber content than 73% of foods
Potassium ⓘHigher in Potassium content than 72% of foods
Net carbs ⓘHigher in Net carbs content than 65% of foods
Sweet potato calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 86 | |
| Calories in 1 cup, cubes | 114 | 133 g |
| Calories in 1 sweetpotato, 5" long | 112 | 130 g |
Sweet potato Glycemic index (GI)
Source:
https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
Sweet potato Glycemic load (GL)
Mineral coverage chart
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:
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%
Macronutrients chart
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
Protein quality breakdown
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
Saturated Fat:
0.018 g
Monounsaturated Fat:
0.001 g
Polyunsaturated fat:
0.014 g
Carbohydrate type breakdown
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
Sugar:
4.18 g
Fiber:
3 g
Other:
12.94 g
All nutrients for Sweet potato per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 86kcal | 4% | 76% |
1.8 times more than Orange
|
| Protein | 1.57g | 4% | 81% |
1.8 times less than Broccoli
|
| Fats | 0.05g | 0% | 95% |
666.2 times less than Cheddar Cheese
|
| Vitamin C | 2.4mg | 3% | 35% |
22.1 times less than Lemon
|
| Net carbs | 17.12g | N/A | 35% |
3.2 times less than Chocolate
|
| Carbs | 20.12g | 7% | 35% |
1.4 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 0.61mg | 8% | 73% |
4.3 times less than Beef broiled
|
| Calcium | 30mg | 3% | 44% |
4.2 times less than Milk
|
| Potassium | 337mg | 10% | 28% |
2.3 times more than Cucumber
|
| Magnesium | 25mg | 6% | 43% |
5.6 times less than Almond
|
| Sugar | 4.18g | N/A | 50% |
2.1 times less than Coca-Cola
|
| Fiber | 3g | 12% | 27% |
1.3 times more than Orange
|
| Copper | 0.15mg | 17% | 37% |
1.1 times more than Shiitake
|
| Zinc | 0.3mg | 3% | 80% |
21 times less than Beef broiled
|
| Starch | 12.65g | 5% | 93% |
1.2 times less than Potato
|
| Phosphorus | 47mg | 7% | 78% |
3.9 times less than Chicken meat
|
| Sodium | 55mg | 2% | 69% |
8.9 times less than White Bread
|
| Vitamin A | 14187IU | 284% | 9% |
1.2 times less than Carrot
|
| Vitamin A RAE | 709µg | 79% | 19% | |
| Vitamin E | 0.26mg | 2% | 70% |
5.6 times less than Kiwifruit
|
| Selenium | 0.6µg | 1% | 88% | |
| Manganese | 0.26mg | 11% | 47% | |
| Vitamin B1 | 0.08mg | 7% | 57% |
3.4 times less than Pea raw
|
| Vitamin B2 | 0.06mg | 5% | 77% |
2.1 times less than Avocado
|
| Vitamin B3 | 0.56mg | 3% | 77% |
17.2 times less than Turkey meat
|
| Vitamin B5 | 0.8mg | 16% | 41% |
1.4 times less than Sunflower seed
|
| Vitamin B6 | 0.21mg | 16% | 48% |
1.8 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 1.8µg | 2% | 66% |
56.4 times less than Broccoli
|
| Folate | 11µg | 3% | 59% |
5.5 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.02g | 0% | 91% |
327.5 times less than Beef broiled
|
| Monounsaturated Fat | 0g | N/A | 96% |
9799 times less than Avocado
|
| Polyunsaturated fat | 0.01g | N/A | 95% |
3369.6 times less than Walnut
|
| Tryptophan | 0.03mg | 0% | 90% |
9.8 times less than Chicken meat
|
| Threonine | 0.08mg | 0% | 91% |
8.7 times less than Beef broiled
|
| Isoleucine | 0.06mg | 0% | 93% |
16.6 times less than Salmon raw
|
| Leucine | 0.09mg | 0% | 93% |
26.4 times less than Tuna Bluefin
|
| Lysine | 0.07mg | 0% | 93% |
6.8 times less than Tofu
|
| Methionine | 0.03mg | 0% | 92% |
3.3 times less than Quinoa
|
| Phenylalanine | 0.09mg | 0% | 91% |
7.5 times less than Egg
|
| Valine | 0.09mg | 0% | 92% |
23.6 times less than Soybean raw
|
| Histidine | 0.03mg | 0% | 93% |
24.2 times less than Turkey meat
|
| Fructose | 0.7g | 1% | 87% |
8.4 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% |
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 86
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
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.