1 serving (65 grams) contains 58 calories, 1.3 grams of protein, 0.1 grams of fat, and 13.5 grams of carbohydrates.
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Nutrition Information
Calories |
214.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.4 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 151.9 mg | 6% | |
| Total Carbohydrates | 50.0 g | 18% | |
| Dietary Fiber | 7.4 g | 26% | |
| Sugars | 15.6 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 81.5 mg | 6% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 851.9 mg | 18% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Half sweet potato
The sweet potato (Ipomoea batatas) is a root vegetable native to Central and South America, widely used in global cuisines. Half a medium sweet potato (approximately 65–75 grams) is a rich source of complex carbohydrates, dietary fiber, and essential micronutrients like vitamin A (as beta-carotene), vitamin C, potassium, and manganese. This versatile vegetable is naturally sweet and can be roasted, boiled, mashed, or baked in both savory and sweet dishes. It is also low in fat, cholesterol-free, and contains important antioxidants, making it a nutritious and wholesome food option for people of all ages.
Health Benefits
- Supports eye health due to its high vitamin A content (about 103% of the Recommended Daily Intake (RDI) in half a sweet potato).
- Boosts immune function thanks to vitamin C, which aids in the production of white blood cells.
- Promotes gut health with dietary fiber (approximately 2 grams in half a sweet potato).
- Helps maintain healthy blood pressure levels due to potassium, with 230–250 mg per serving.
- Provides antioxidants that combat free radicals, primarily via beta-carotene.
Dietary Considerations
Selection and Storage
Store whole, unwashed sweet potatoes in a cool, dark place with good ventilation. Consume within 1–2 weeks. Cooked sweet potatoes can be refrigerated in an airtight container for up to 5 days.
Common Questions About Half sweet potato Nutrition
How many calories and nutrients are in half a sweet potato?
Half a medium sweet potato (about 65-70g) provides approximately 60-70 calories, 1 gram of protein, 0 grams of fat, 15-17 grams of carbohydrates, 2-3 grams of fiber, and is rich in vitamin A (over 200% of the daily recommended intake) and vitamin C. It is also a good source of potassium and manganese.
Can I eat half a sweet potato on a keto diet?
Sweet potatoes are not ideal for a keto diet due to their relatively high carbohydrate content. Half a medium sweet potato contains around 15-17 grams of net carbs, which could take up a significant portion of the daily carb limit (typically 20-50 grams) on a keto diet.
What are the health benefits of eating half a sweet potato?
Sweet potatoes are rich in antioxidants, particularly beta-carotene, which the body converts into vitamin A to support eye health and immune function. They also provide fiber, which aids digestion, and potassium for heart and muscle health. Additionally, their low glycemic index can help manage blood sugar levels compared to other starchy carbohydrates.
How much sweet potato should I eat per serving?
A standard serving of sweet potato is about half a medium potato (65-100 grams), which provides a balance of nutrients without overloading on calories or carbohydrates. This portion size works well as a side dish or a complement to a meal rich in proteins and healthy fats.
How does half a sweet potato compare to half a white potato?
Half a sweet potato is generally lower in calories and carbohydrates compared to half a white potato, while being richer in fiber and vitamin A. White potatoes have more potassium, but sweet potatoes have a lower glycemic index, meaning they have a gentler impact on blood sugar levels. Both can be healthy choices depending on your nutritional needs.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
