1 serving (133 grams) contains 114 calories, 2.0 grams of protein, 0.0 grams of fat, and 27.0 grams of carbohydrates.
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Nutrition Information
Calories |
171.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 110.1 mg | 4% | |
| Total Carbohydrates | 40.6 g | 14% | |
| Dietary Fiber | 6 g | 21% | |
| Sugars | 9.0 g | ||
| protein | 3.0 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 60 mg | 4% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 0 mg | 0% | |
* 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 potatoes
Sweet potatoes, native to Central and South America, are starchy root vegetables widely used in cuisines around the globe, including African, Asian, and Southern American dishes. They are an excellent source of complex carbohydrates, dietary fiber, and essential vitamins such as vitamin A (in the form of beta-carotene), vitamin C, and several B vitamins including B6. Additionally, they provide important minerals like potassium, manganese, and magnesium. Sweet potatoes are naturally low in fat and are cholesterol-free, making them a nutrient-dense and versatile food suitable for a variety of dishes from soups to desserts.
Health Benefits
- Promotes eye health due to high vitamin A content (beta-carotene), with one medium sweet potato providing over 200% of the daily requirement.
- Supports immune function and skin health with a significant level of vitamin C (24 mg per 100g).
- Helps regulate blood pressure and maintain heart health due to potassium (337 mg per 100g).
Dietary Considerations
Selection and Storage
Store whole sweet potatoes in a cool, dry, and dark place for up to 2-3 weeks. Avoid refrigeration as it can alter the flavor and texture.
Common Questions About Sweet potatoes Nutrition
Are sweet potatoes high in protein?
Sweet potatoes are not considered a high-protein food. A medium-sized sweet potato (about 130 grams) contains about 2 grams of protein. They are better known for being a rich source of complex carbohydrates, fiber, and vitamins.
Can I eat sweet potatoes on a keto diet?
Sweet potatoes are generally not recommended on a keto diet because they are relatively high in carbohydrates. A medium-sized sweet potato contains about 23 grams of carbohydrates, which can exceed the daily limit for a strict keto diet.
What are the health benefits of sweet potatoes?
Sweet potatoes are rich in vitamin A, providing over 400% of the daily recommended intake in a single medium-sized potato. They are also high in fiber, antioxidants, and potassium, which support vision, digestive health, and heart health. However, consuming them in moderation is important for those monitoring blood sugar levels, as they are high in natural sugars.
How much sweet potato should I eat per serving?
A standard serving size of sweet potato is about 1/2 cup or 100 grams, which provides roughly 86 calories, 20 grams of carbohydrates, and 3 grams of fiber. This portion is ideal for reaping their health benefits while maintaining balanced nutrition.
How do sweet potatoes compare to regular potatoes?
Sweet potatoes generally have slightly fewer calories and more fiber compared to regular potatoes. They are also significantly higher in vitamin A, while regular potatoes contain more potassium. The choice between them depends on your nutritional goals and taste preference, but both can be part of a healthy diet.
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 potatoes DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Dietary Supplement Fact Sheet: Vitamin ANIH Office of Dietary SupplementsDiscusses vitamin A, a key nutrient found in sweet potatoes, and its health benefits.
- Sweet potatoes and their potential role in disease preventionJournal of Nutrition & MetabolismExplores scientific findings on sweet potatoes’ antioxidant and anti-inflammatory properties.
- 2020-2025 Dietary Guidelines for Americans: Vegetables SectionU.S. Department of Health and Human ServicesRecommends sweet potatoes as part of a balanced diet in the vegetable subgroups for optimal health.
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.
