Know what’s on your plate
Sweet potato
Calories & nutrition facts
cooked
Nutrition facts
Per 100 g% DV- Calories 79 kcal —
- Protein 1.7 g 3%
- Carbohydrate 16 g 6%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 2.9 g 10%
- Sugars 6.1 g —
- Sodium 31.5 mg 1%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 873 µg 97%
- Vitamin C 16.2 mg 18%
- Vitamin D 0 µg 0%
- Vitamin K 2.2 µg 2%
- Thiamin (B1) 0.08 mg 7%
- Riboflavin (B2) 0.08 mg 6%
- Niacin (B3) 1 mg 6%
- Pantothenic acid (B5) 0.73 mg 15%
- Vitamin B6 0.23 mg 14%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 32.5 mg 3%
- Iron 0.71 mg 4%
- Magnesium 22.5 mg 5%
- Phosphorus 43 mg 3%
- Potassium 353 mg 8%
- Zinc 0.26 mg 2%
- Copper 0.13 mg 14%
- Manganese 0.38 mg 17%
- Iodine 3 µg 2%
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 friesoven-baked155 kcal / 100 g
- Sweet potato leavesraw42 kcal / 100 g
- Potatoboiled, flesh and skin86 kcal / 100 g
- Roasted potatobaked91 kcal / 100 g
- Taro tubercooked131 kcal / 100 g
- Yampeeled, boiled/cooked in water109 kcal / 100 g
- Rutabagaor swede, cooked26 kcal / 100 g
Questions about Sweet potato
How long does a sweet potato take to bake?
Bake it whole at 200 °C for about 45–60 minutes, depending on its size. It is ready when a knife slides into the centre easily; prick the skin first to let steam escape.
Can you eat sweet potato skin?
Yes. Scrub it well and leave the skin on for roasting or baking; it becomes pleasantly chewy and helps the potato hold its shape. Cut away any bruised or damaged patches.
How do you make sweet potato chips crispy in the oven?
Cut the sweet potato into evenly sized thin chips, pat them dry and toss with a little oil. Spread them in a single layer and bake at 220 °C for about 25–35 minutes, turning once; crowding the tray makes them steam rather than crisp.
How should you store sweet potatoes?
Keep them unwashed in a cool, dark, well-ventilated cupboard, rather than in the fridge, where they can develop an unpleasant hard centre. Once cooked, refrigerate them in a covered container and use within a few days.
What goes well with sweet potato?
Its sweetness works well with chilli, cumin, smoked paprika, garlic and lime. Serve roasted wedges with black beans, or add chunks to a coconut-based curry with chickpeas.
Can you use sweet potato instead of potato?
Usually, yes, in mash, soups, stews and tray bakes, but expect a softer texture and sweeter flavour. For roast potatoes, sweet potato browns sooner and will not become as fluffy inside.
Is sweet potato a source of vitamin A?
Yes. A 100 g portion provides 873 µg of vitamin A, making sweet potato a rich source. Its orange colour comes largely from beta-carotene, which the body can convert to vitamin A.
Are sweet potato and potato related?
Despite the similar names, they are not close botanical relatives: sweet potato is a member of the morning-glory family, while potato belongs to the nightshade family. Both are starchy underground crops, but they differ in flavour and texture.
Source: ANSES–Ciqual (France) 4102 · per 100 g · carbohydrate per EU label, fibre excluded
