Know what’s on your plate
Sweet potato
Calories & nutrition facts
canned, mashed
Nutrition facts
Per 100 g% DV- Calories 101 kcal —
- Protein 2 g 4%
- Carbohydrate 21 g 8%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 1.7 g 6%
- Sugars 5.5 g —
- Sodium 75 mg 3%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 435 µg 48%
- Vitamin C 5.2 mg 6%
- Vitamin D 0 µg 0%
- Vitamin E 1.1 mg 7%
- Vitamin K 2.4 µg 2%
- Thiamin (B1) 0.03 mg 2%
- Riboflavin (B2) 0.09 mg 7%
- Niacin (B3) 0.96 mg 6%
- Pantothenic acid (B5) 0.51 mg 10%
- Vitamin B6 0.24 mg 14%
- Folate (B9) 11 µg 3%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 30 mg 2%
- Iron 1.3 mg 7%
- Magnesium 24 mg 6%
- Phosphorus 52 mg 4%
- Potassium 210 mg 4%
- Zinc 0.21 mg 2%
- Copper 0.28 mg 31%
- Manganese 0.99 mg 43%
- Selenium 0.8 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 101 | 2 g | 22 g | 0.2 g |
| 1 × cup | 255 g | 258 | 5 g | 55 g | 0.5 g |
| 1 × can (404 x 307) | 496 g | 501 | 9.8 g | 107 g | 1 g |
| 2 × cup | 510 g | 515 | 10 g | 110 g | 1 g |
| ½ × cup | 127.5 g | 129 | 2.5 g | 27 g | 0.3 g |
| 3 × cup | 765 g | 773 | 15 g | 164 g | 1.5 g |
| 4 × cup | 1020 g | 1030 | 20 g | 219 g | 2 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 mashedorange flesh, added fat127 kcal / 100 g
- Sweet potato leavesraw42 kcal / 100 g
- Canned sweet potatocanned, vacuum pack91 kcal / 100 g
- Potatoboiled, flesh and skin86 kcal / 100 g
- Canned potatodrained solids, unsalted60 kcal / 100 g
- Mashed potatoesready-to-eat106 kcal / 100 g
- Canned potatoesdrained solids60 kcal / 100 g
- Sweet corncanned, drained solids, rinsed64 kcal / 100 g
Questions about Sweet potato
How long does sweet potato take to roast?
Cut it into roughly 2 cm cubes, toss with a little oil and roast at 200 °C for about 25–30 minutes, turning once, until browned outside and tender inside. Larger wedges usually need around 35–45 minutes.
Do you need to peel sweet potato before cooking it?
No. Scrub it well and leave the skin on for roasting, baking or mashing; it softens as it cooks. Peel it if you want a smoother mash or are adding it to a soup with a silky texture.
How can you tell when a sweet potato is cooked?
Pierce the thickest part with a knife or skewer: it should slide in easily, with no firm centre. A whole sweet potato baked at 200 °C commonly takes 45–60 minutes, depending on its size.
How should you store sweet potatoes?
Keep them unwashed in a cool, dark, dry, well-ventilated place, rather than the fridge, where the cold can affect their texture. Once cooked, refrigerate them in a covered container and use within about 3–4 days.
What goes well with sweet potato?
Its sweetness works well with smoky spices such as paprika and cumin, chilli, garlic, and sharp or savoury flavours such as lime, yoghurt, feta and black beans. Try it roasted in a grain bowl, in a curry, or as a topping for cottage pie.
Can you eat sweet potato raw?
Yes, but it is firm and starchy, so it is less pleasant than cooked sweet potato. If you want to try it, peel or scrub it, then grate or slice it very thinly into a slaw.
Is sweet potato a potato?
No: sweet potato is a root of a flowering vine, while ordinary potato is a tuber from a different plant family. They can often be used in similar ways, but sweet potato cooks with a softer texture and a sweeter flavour.
Is sweet potato more nutritious boiled or baked?
Boiled sweet potato has 101 kcal per 100 g, compared with 101 kcal in sweet potato as listed. Baking removes water, which concentrates nutrients by weight; boiling can also move some nutrients into the cooking water.
Source: USDA FoodData Central 169305 · per 100 g · carbohydrate per EU label, fibre excluded
