1 serving (150 grams) contains 165 calories, 2.0 grams of protein, 6.4 grams of fat, and 25.2 grams of carbohydrates.
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Nutrition Information
Calories |
275 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.7 g | 13% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 3.2 g | ||
| Cholesterol | 7.5 mg | 2% | |
| Sodium | 467.5 mg | 20% | |
| Total Carbohydrates | 42 g | 15% | |
| Dietary Fiber | 6 g | 21% | |
| Sugars | 13.6 g | ||
| protein | 3.3 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 65 mg | 5% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 547.5 mg | 11% | |
* 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 Sweet potato
Sweet potatoes are root vegetables originating from Central and South America, now enjoyed worldwide in a variety of cuisines, including American, African, and Southeast Asian dishes. They are rich in nutrients, particularly beta-carotene, a precursor to vitamin A, which gives orange sweet potatoes their vibrant color. They are also a good source of fiber, complex carbohydrates, vitamin C, potassium, and manganese, making them a highly nutritious addition to the diet. On average, one cup (200 grams) of baked sweet potato provides about 180 calories, 4 grams of protein, 41 grams of carbohydrates, and 6.6 grams of dietary fiber.
Health Benefits
- Promotes eye health due to high beta-carotene content, which the body converts into vitamin A (1 cup provides 769% of the daily recommended intake).
- Supports digestive health with 6.6 grams of fiber per cup, aiding in regular bowel movements and gut health.
- Boosts immunity thanks to high levels of vitamin C, which plays a key role in immune function and wound healing.
- Maintains heart health with potassium (950 mg per cup) that helps regulate blood pressure and electrolyte balance.
- Provides antioxidants like anthocyanins (in purple sweet potatoes) that may reduce inflammation and protect against chronic diseases.
Dietary Considerations
Selection and Storage
Store whole, unwashed sweet potatoes in a cool, dark, and well-ventilated place for up to 2 weeks. Avoid refrigerating as cold temperatures can alter their texture and flavor.
Common Questions About Sweet potato Nutrition
What are the nutritional contents of sweet potato?
Sweet potatoes are rich in vitamins A and C, offering about 769% of the daily recommended intake of vitamin A and 28% of vitamin C per 1 cup (roughly 200 grams). They provide approximately 180 calories, 4 grams of protein, 40 grams of carbohydrates (including 6 grams of fiber), and minimal fat.
Can I eat sweet potatoes on a keto or low-carb diet?
Sweet potatoes are not ideal for keto or strict low-carb diets due to their high carbohydrate content, with around 40 grams of carbs per cup. However, they may fit into a more moderate low-carb plan depending on portion size and overall carb limits.
What are the health benefits of sweet potatoes?
Sweet potatoes are excellent for eye health due to their high beta-carotene content, which converts to vitamin A. They are also a good source of fiber, supporting digestive health, and contain antioxidants that may reduce inflammation. However, individuals with blood sugar concerns should monitor intake because of their glycemic index.
What is the recommended serving size for sweet potatoes?
A standard serving size of sweet potato is about 1 cup (mashed or cubed), which is roughly 200 grams. This provides a balanced amount of nutrients without excessive calories or carbohydrates, making it suitable for most diets when consumed in moderation.
How do sweet potatoes compare to regular potatoes nutritionally?
Sweet potatoes are higher in vitamin A and fiber compared to regular white potatoes, but they are slightly higher in sugar. They also have a lower glycemic index when boiled (44 for sweet potatoes vs. 78 for regular potatoes), making them more favorable for blood sugar control when prepared properly.
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.
- USDA FoodData - Sweet potato DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Vitamin A - Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsDetails about vitamin A, a key nutrient in sweet potatoes, including health benefits and recommended intake.
- Make Half Your Grains Whole and Focus on Nutrient-Dense VegetablesDietary Guidelines for Americans, 2020-2025US dietary guidelines discussing sweet potatoes as a nutrient-dense vegetable option.
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.
