Know what’s on your plate
Sweet potato
Calories & nutrition facts
raw, unprepared
Nutrition facts
Per 100 g% DV- Calories 86 kcal —
- Protein 1.6 g 3%
- Carbohydrate 17 g 6%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 3 g 11%
- Sugars 4.2 g —
- Sodium 55 mg 2%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 709 µg 79%
- Vitamin C 2.4 mg 3%
- Vitamin D 0 µg 0%
- Vitamin E 0.26 mg 2%
- Vitamin K 1.8 µg 2%
- Thiamin (B1) 0.08 mg 7%
- Riboflavin (B2) 0.06 mg 5%
- Niacin (B3) 0.56 mg 3%
- Pantothenic acid (B5) 0.8 mg 16%
- Vitamin B6 0.21 mg 12%
- Folate (B9) 11 µg 3%
- Vitamin B12 0 µg 0%
- Choline 12.3 mg 2%
Minerals
- Calcium 30 mg 2%
- Iron 0.61 mg 3%
- Magnesium 25 mg 6%
- Phosphorus 47 mg 4%
- Potassium 337 mg 7%
- Zinc 0.3 mg 3%
- Copper 0.15 mg 17%
- Manganese 0.26 mg 11%
- Selenium 0.6 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 86 | 1.6 g | 17 g | 0.1 g |
| 1 × cup, cubes | 133 g | 114 | 2.1 g | 23 g | 0.1 g |
| 1 × sweetpotato, 5" long | 130 g | 112 | 2 g | 22 g | 0.1 g |
| 2 × cup, cubes | 266 g | 229 | 4.2 g | 46 g | 0.1 g |
| ½ × cup, cubes | 66.5 g | 57 | 1 g | 11 g | 0 g |
| 3 × cup, cubes | 399 g | 343 | 6.3 g | 68 g | 0.2 g |
| 4 × cup, cubes | 532 g | 458 | 8.4 g | 91 g | 0.3 g |
Similar foods
- Baked sweet potatocooked, baked in skin, flesh, with salt90 kcal / 100 g
- Boiled sweet potatocooked, boiled, without skin76 kcal / 100 g
- Sweet potato leavesraw42 kcal / 100 g
- Frozen sweet potatofrozen, unprepared96 kcal / 100 g
- Sweet potato french-friedfrozen, unprepared182 kcal / 100 g
- Yamraw118 kcal / 100 g
- Potatoflesh and skin, raw77 kcal / 100 g
- Potatoesraw88 kcal / 100 g
- White potatoflesh and skin, raw69 kcal / 100 g
- Sweet onionraw32 kcal / 100 g
Questions about Sweet potato
How long does a sweet potato take to bake?
Bake whole sweet potatoes at 200 °C for about 45–60 minutes, depending on size. They are ready when a knife slides easily into the centre; prick the skin first to let steam escape.
Do you need to peel sweet potatoes before cooking them?
No. Scrub the skin well and you can roast, bake or mash them unpeeled; the skin softens as it cooks. Peel them if you want a smoother mash or soup.
How should you store sweet potatoes?
Keep them unwashed in a cool, dark, dry place with good airflow, rather than in the fridge, where the cold can affect their texture and flavour. Use cut pieces promptly, or refrigerate them in a covered container.
What goes well with sweet potato?
Its natural sweetness pairs well with chilli, cumin, smoked paprika, garlic and lime. Serve roasted wedges with beans or grilled fish, or add cubes to a curry, stew or soup.
Can you use sweet potato instead of potato?
Yes: use it in mash, wedges, soups and stews, but expect a sweeter flavour and a softer texture. Sweet potato cooks faster than many floury potatoes, so check it early when boiling or roasting.
Are sweet potatoes and yams the same thing?
No. Sweet potatoes are tubers of a different plant from true yams, which are starchier and often larger; the names are sometimes used interchangeably in shops. Sweet potato has 86 kcal per 100 g, compared with 118 kcal in yam.
Is sweet potato a good source of vitamin A?
Yes. A 130 g sweet potato provides 922 µg of vitamin A, and it is also a source of copper, with 0.15 mg per 100 g.
Can you eat sweet potato raw?
It is possible, but raw sweet potato is hard and starchy, so it is usually more pleasant cooked. If you do eat it raw, scrub it thoroughly and cut it into very thin pieces.
Source: USDA FoodData Central 168482 · per 100 g · carbohydrate per EU label, fibre excluded
