Sweet Potato Nutrition

Sweet potatoes are not only tasty and useful, but they are also very healthy and good for you in many ways. Sweet potatoes are known as a nutrition powerhouse because they are full of important vitamins, minerals, and fiber. Knowing the nutritional value of sweet potatoes can help you decide how to use them in your diet, whether you like them roasted, mashed, or in a tasty dish.

Nutrition in Per 100 g of Sweet Potato [ 1, 2]

Nutrient	Amount per 100g
Energy	360 kJ (86 kcal)
Carbohydrates	20.1 g
Starch	12.7 g
Sugars	4.2 g
Dietary fiber	3.0 g
Fat	0.1 g
Protein	1.6 g
Vitamin A equivalent	709 μg (89%)
– Beta-carotene	8509 μg (79%)
– Lutein and zeaxanthin	0 μg
Thiamine (Vitamin B1)	0.1 mg (9%)
Riboflavin (Vitamin B2)	0.1 mg (8%)
Niacin (Vitamin B3)	0.61 mg (4%)
Pantothenic acid (Vitamin B5)	0.8 mg (16%)
Vitamin B6	0.2 mg (15%)
Folate (Vitamin B9)	11 μg (3%)
Vitamin C	2.4 mg (3%)
Vitamin E	0.26 mg (2%)
Calcium	30.0 mg (3%)
Iron	0.6 mg (5%)
Magnesium	25.0 mg (7%)
Phosphorus	47.0 mg (7%)
Potassium	337 mg (7%)
Sodium	55 mg (4%)
Zinc	0.3 mg (3%)

Nutrition Comparison of Four Different Types of Sweet Potato: Purple Sweet Potato, Red Sweet Potato, Yellow sweet potato and White Sweet Potato [3]

Nutrients components (%)	Purple sweet Potato	Red sweet potato	Yellow sweet potato	White sweet potato
Starch	68.6	60.1	70.2	71.4
Protein	6.41	6.32	4.86	6.53
Fat	0.72	0.76	0.64	0.56
Dietary fiber	2.35	2.21	1.9	1.85
Dry matter	31.8	32.6	27.5	29.6
Ash	2.06	3.21	1.98	1.68

Comparision of Moisture, Energy, Carbohydrate, and Vitamin A content of Orange-fleshed sweet potato with Starchy foods, and Beta-carotene-rich Vegetables [4]

Food Item	Moisture (%)	Energy (kJ)	Carbohydrate (g)	Vitamin A (μg RAE)a
Orange-fleshed sweet potato	72.9	446	21.3	447b
Butternut squash	85.5	235	10.2	166
Carrot	89.7	162	5.3	1440
Pumpkin	94.5	92	2.9	106
Spinach (Swiss chard)	91.7	134	2	171
Potato	80.4	318	15.5	0
Rice (white)	68.7	531	27.5	0
Maize meal porridge (soft)c	84.6	270	12.5	37
Maize meal porridge (stiff)c	63.7	635	26.5	87

Nutrition Content of Purple Sweet Potato Flour [5]

Nutrient in purple sweet potato flour	(%)
Water	5.14
Protein	4.65
Fat	0.01
Carbohydrate	86.28
Ash	3.34
Coarse fibre	0.39

Nutrition Composition in Sweet Potato Samples: sweet potato leaf soup, sweet potato and yam pounded, sweet potato and beans mashed, sweet potato porridge, sweet potato boiled, sweet potato fried [6]

Food Sample	Moisture (%)	Protein (%)	Fat (%)	Ash (%)	Crude Fiber (%)	Carbohydrate (%)
Sweet potato leaf soup	70.54	12.21	3.88	8.83	5.88	25.74
Sweet potato and yam pounded	35.15	1.42	0.52	1.49	0.67	68.37
Sweet potato and beans mashed	45.60	3.87	0.82	2.44	0.99	58.27
Sweet potato porridge	60.54	2.66	0.51	1.95	1.09	60.77
Sweet potato boiled	54.83	2.27	0.30	1.13	0.84	70.54
Sweet potato fried	39.16	2.25	2.65	1.84	0.78	68.78

Learn: How many calories in a sweet potato

Comparision of Anthocyanins, Total phenolic and Antioxidant capacity of Purple Sweet Potato, Red Sweet Potato, Yellow sweet potato and White Sweet Potato [3]

Nutrients components (%)	purple sweet potato	Red sweet potato	Yello sweet potato	White sweet potato
Anthocyanins content	6.23	2.56	1.32	UD
Total phenolic content	54.3	25.7	17.8	9.6
Antioxidant capacity	81.2	50.4	43.3	55.2

Check, Sweet potato benefits for men: Sweet Potato Benefits for Men

What’s the difference between sweet potatoes and regular potatoes when it comes to nutrition?

There are some big health differences between sweet potatoes and regular potatoes. Both sweet potatoes and regular potatoes are good sources of carbs, but sweet potatoes usually have more fiber, vitamin A, and vitamin C than normal potatoes. On the other hand, regular potatoes have a bit more iron and vitamin B6. In the end, you should choose between sweet potatoes and normal potatoes based on your dietary needs and personal tastes.

Do sweet potatoes have a good amount of carbs?

Yes, people think that sweet potatoes are a good source of carbs. They give you complex carbohydrates, which are broken down slowly and give you energy in a steady stream. Because of this, sweet potatoes are a good choice for getting energy that lasts all day, especially for people who are active or looking for long-lasting fuel.

Can sweet potatoes help with digestion?

Absolutely! Sweet potatoes are a great source of fiber, which is very important for keeping your gut system healthy. The fiber in sweet potatoes makes stools bulky, which helps people go to the bathroom regularly and keeps them from getting constipated. Adding sweet potatoes to your diet can help keep your digestive system healthy.

Are sweet potatoes good for people who don’t eat gluten?

Yes, sweet potatoes don’t contain gluten by nature, so they can be eaten by people on a gluten-free diet. People with gluten intolerance or celiac disease can eat sweet potatoes instead of gluten-containing grains or starchy foods because they are healthy and can be used in many ways.

How can I get my child to eat more sweet potatoes?

Sweet potatoes can be a fun and healthy addition to your child’s diet. You can steam or bake sweet potato fries, mash them as a side dish, or add pureed sweet potatoes to soups, stews, or baked goods. People also like sweet potato pancakes or buns. By trying out different ways to cook sweet potatoes and making them look appealing, you can get kids to like this healthy food.

Are there any risks or side effects that could happen if you eat sweet potatoes?

Even though sweet potatoes are usually safe and good for you, there are a few things to keep in mind. Some people may be allergic to sweet potatoes, but this doesn’t happen often. Also, eating too many sweet potatoes, especially in big amounts, could cause you to get too much of some nutrients, like beta-carotene. As with all foods, it’s important to eat in moderation and keep a healthy diet.

Can eating sweet potatoes help lower your cholesterol?

Sweet potatoes can be part of a heart-healthy diet, but they may not have a big direct effect on cholesterol levels. Sweet potatoes are a good source of fiber, which can indirectly help lower cholesterol by making it harder for the body to absorb cholesterol. But if you want to really lower your cholesterol, you need to live a healthy lifestyle that includes a balanced diet, regular physical exercise, and maybe even medication that your doctor prescribes.

Are sweet potatoes good for players and how well they do in sports?

Yes, sweet potatoes can help athletes and other people who do a lot of hard work. They are a good source of complex carbohydrates, which are needed to restore glycogen stores and give you energy that lasts while you work out. Vitamins and minerals in sweet potatoes also help keep you healthy and help your body heal. Adding sweet potatoes to meals before or after a workout can help with performance and healing.

How many sweet potatoes should a person eat every day?

The amount of sweet potatoes you should eat every day depends on things like your age, gender, level of exercise, and general dietary needs. As a general rule, one serving of sweet potatoes is about half a cup to one cup, which is about the same as one small to medium-sized sweet potato. It’s important to pay attention to your body’s signs that it’s hungry or full and change the size of your servings appropriately.

Can you eat raw sweet potatoes?

Even though it’s safe to eat sweet potatoes raw, most people like them cooked. Cooking sweet potatoes makes them taste better, softens their structure, and makes it easier for your body to absorb their nutrients. But if you like to eat sweet potatoes raw, it’s best to choose young, soft sweet potatoes, wash them well, and then slice or grate them to add to salads or other raw dishes.

Before making big changes to your diet, it’s a good idea to talk to a doctor or a registered dietitian to get personalized help.

Sweet Potato Recipe 1: Baked Japanese Sweet Potato in Air Fryer

Sweet Potato Recipe 2: Japanese Sweet Potato Fries in Air Fryer