Sweet potato nutrition: calories, carbs, GI, protein, fiber, fats
Sweet potato, raw, unprepared
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 ⓘ https://ses.library.usyd.edu.au/handle/2123/11945 – II for steamed orange sweet potato is 96 | 96 |
| Calories ⓘ Calories for selected serving | 86 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 17 grams |
| Default serving size ⓘ Serving sizes are mostly 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) |
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
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
42561IU of 5,000IU
851%
Vitamin E :
0.78mg of 15mg
5.2%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
7.2mg of 90mg
8%
Vitamin B1:
0.23mg of 1mg
20%
Vitamin B2:
0.18mg of 1mg
14%
Vitamin B3:
1.7mg of 16mg
10%
Vitamin B5:
2.4mg of 5mg
48%
Vitamin B6:
0.63mg of 1mg
48%
Folate:
33µg of 400µg
8.3%
Vitamin B12:
0µg of 2µg
0%
Choline:
37mg of 550mg
6.7%
Vitamin K:
5.4µg of 120µg
4.5%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 3%
1.6 g of 50 g
1.6 g (3% of DV )
Fats:
Daily Value: 0%
0.1 g of 65 g
0.1 g (0% of DV )
Carbs:
Daily Value: 7%
20.1 g of 300 g
20.1 g (7% of DV )
Water:
Daily Value: 4%
77.3 g of 2,000 g
77.3 g (4% of DV )
Other:
1 g
1 g
Protein quality breakdown
Tryptophan:
93mg of 280mg
33%
Threonine:
249mg of 1,050mg
24%
Isoleucine:
165mg of 1,400mg
12%
Leucine:
276mg of 2,730mg
10%
Lysine:
198mg of 2,100mg
9.4%
Methionine:
87mg of 1,050mg
8.3%
Phenylalanine:
267mg of 1,750mg
15%
Valine:
258mg of 1,820mg
14%
Histidine:
93mg of 700mg
13%
Fat type information
Saturated Fat:
0.02 g
Monounsaturated Fat:
0 g
Polyunsaturated fat:
0.01 g
Carbohydrate type breakdown
Starch:
13 g
Sucrose:
2.5 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:
4.2 g
Fiber:
3 g
Other:
13 g
All nutrients for Sweet potato per selected serving size (100 g)
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 86kcal | 4% | 76% |
1.8 times more than Orange
|
| Protein | 1.6g | 4% | 81% |
1.8 times less than Broccoli
|
| Fats | 0.05g | 0% | 95% |
666.2 times less than Cheese
|
| Vitamin C | 2.4mg | 3% | 35% |
22.1 times less than Lemon
|
| Net carbs | 17g | N/A | 35% |
3.2 times less than Chocolate
|
| Carbs | 20g | 7% | 35% |
1.4 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 25mg | 6% | 43% |
5.6 times less than Almond
|
| Calcium | 30mg | 3% | 44% |
4.2 times less than Milk
|
| Potassium | 337mg | 10% | 28% |
2.3 times more than Cucumber
|
| Iron | 0.61mg | 8% | 73% |
4.3 times less than Beef broiled
|
| Sugar | 4.2g | 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 | 13g | 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
|
| Manganese | 0.26mg | 11% | 47% | |
| Selenium | 0.6µg | 1% | 88% | |
| 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
|
| Choline | 12mg | 2% | 83% | |
| 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*
0.08%
Total Fat
0.05g
0.08%
Saturated Fat 0.02g
0
Trans Fat
0g
0
Cholesterol 0mg
2.4%
Sodium 55mg
6.7%
Total Carbohydrate
20g
12%
Dietary Fiber
3g
Total Sugars 0g
Includes ? g Added Sugars
Protein
1.6g
Vitamin D
0mcg
0
Calcium
30mg
3%
Iron
0.61mg
7.6%
Potassium
337mg
9.9%
*
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
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.