1 serving (130 grams) contains 112 calories, 2.0 grams of protein, 0.1 grams of fat, and 26.2 grams of carbohydrates.
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Nutrition Information
Calories |
203.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 130.9 mg | 5% | |
| Total Carbohydrates | 47.6 g | 17% | |
| Dietary Fiber | 7.1 g | 25% | |
| Sugars | 9.8 g | ||
| protein | 3.6 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 70.9 mg | 5% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 796.4 mg | 16% | |
* 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 Raw sweet potato
Sweet potatoes are root vegetables that originated in Central or South America and are now widely grown around the world. They are versatile and used in various cuisines, including American, African, and Asian dishes. Raw sweet potatoes are an excellent source of carbohydrates, dietary fiber, and micronutrients such as vitamin A (in the form of beta-carotene), vitamin C, potassium, and manganese. A 100-gram serving of raw sweet potato provides approximately 86 calories, 20 grams of carbs, 3 grams of fiber, and 283% of the daily value for vitamin A, supporting its reputation as a nutrient-dense food.
Health Benefits
- Rich in beta-carotene, which converts to vitamin A and supports eye health and immune function.
- Contains potassium, which helps regulate blood pressure by counteracting sodium's effects in the body.
- High fiber content promotes digestive health and helps maintain stable blood sugar levels.
Dietary Considerations
Selection and Storage
Store raw sweet potatoes in a cool, dark, and well-ventilated place for up to 1-2 weeks. Avoid refrigerating as cold temperatures can alter their flavor and texture.
Common Questions About Raw sweet potato Nutrition
Is raw sweet potato high in protein?
Raw sweet potato is not high in protein, offering only about 1.6 grams of protein per 100 grams. It is more known for its carbohydrate content and is a better source of vitamins and minerals than protein.
Can I eat raw sweet potato on a keto or low-carb diet?
Raw sweet potatoes are not suitable for strict keto or low-carb diets due to their high carbohydrate content. A 100-gram serving contains approximately 17 grams of carbohydrates, which can quickly use up your daily carb allowance on these diets.
What are the health benefits and concerns of eating raw sweet potato?
Raw sweet potatoes are rich in vitamin A (in the form of beta-carotene), which supports eye health and immunity. They are also a good source of fiber. However, eating them raw may be harder on digestion for some people compared to cooked sweet potatoes.
How much raw sweet potato should I eat in a serving?
A typical serving size of raw sweet potato is about 100 grams, which equals roughly 86 calories. This amount provides a good balance of nutrients without excessive calories, though cooking them may improve digestibility and taste.
How does raw sweet potato compare to boiled or roasted sweet potato?
Raw sweet potatoes retain more vitamin C but may be harder to digest. Cooking methods like boiling or roasting lower vitamin C content slightly but enhance the bioavailability of beta-carotene and improve the overall taste and digestibility.
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.
