1 serving (130 grams) contains 112 calories, 2.0 grams of protein, 0.1 grams of fat, and 26.0 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 | 47.3 g | 17% | |
| Dietary Fiber | 7.1 g | 25% | |
| Sugars | 9.8 g | ||
| protein | 3.6 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 40.0 mg | 3% | |
| Iron | 1.3 mg | 7% | |
| 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 White sweet potato
The white sweet potato, a starchy root vegetable, is native to Central and South America but is cultivated globally in tropical and subtropical regions. It is a versatile ingredient commonly used in cuisines such as Latin American, African, and Indian. White sweet potatoes are slightly less sweet than orange varieties and have a firmer, drier texture. Nutritionally, they are rich in carbohydrates, dietary fiber, vitamin C, potassium, and B vitamins. A 100-gram serving provides approximately 86 calories, 20 grams of carbohydrates, and 3 grams of dietary fiber while being low in fat and cholesterol-free. Their neutral yet slightly sweet flavor makes them a popular choice for both savory and sweet dishes, making them an excellent addition to a well-balanced diet.
Health Benefits
- Supports immune function due to their vitamin C content (approximately 12% of the daily value per 100-gram serving).
- Aids digestion and supports gut health with its 3 grams of dietary fiber per serving.
- Helps regulate blood pressure thanks to potassium, which contributes to proper electrolyte balance and heart function.
- Provides complex carbohydrates, offering a steady energy source without spiking blood sugar levels.
- Contains B vitamins like B6, which play a role in brain function and red blood cell production.
Dietary Considerations
Selection and Storage
Store whole white sweet potatoes in a cool, dark, and well-ventilated space for up to 2 weeks. Avoid refrigerating, as cold temperatures can alter their texture and flavor.
Common Questions About White sweet potato Nutrition
Is white sweet potato high in protein?
White sweet potatoes are not particularly high in protein. A 100-gram serving contains about 1.6 grams of protein, making them more of a carbohydrate-rich food than a protein source.
Can I eat white sweet potato on a keto diet?
White sweet potatoes are not ideal for a keto diet due to their high carbohydrate content. A 100-gram serving contains approximately 20 grams of carbohydrates, which can quickly exceed keto-friendly daily carb limits.
What are the health benefits of white sweet potatoes?
White sweet potatoes are a good source of dietary fiber and contain essential vitamins such as Vitamin C, potassium, and manganese. They also provide antioxidants and can contribute to maintaining healthy digestion and boosting immune function.
How much white sweet potato should I eat in one serving?
A standard serving of white sweet potato is about 1 cup (150 grams), which contains roughly 130 calories, 3 grams of fiber, and 30 grams of carbohydrates. Adjust portion size based on your dietary needs and caloric intake goals.
How do white sweet potatoes compare to orange sweet potatoes?
White sweet potatoes have a slightly milder, less sweet flavor compared to orange sweet potatoes. Nutritionally, both are similar, but orange sweet potatoes are higher in beta-carotene, while white sweet potatoes have a slightly lower glycemic index, which may result in steadier blood sugar levels.
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.
