Know what’s on your plate
Sweet potato
Calories & nutrition facts
fried
Nutrition facts
Per 100 g% DV- Calories 141 kcal —
- Protein 1.9 g 4%
- Carbohydrate 20 g 7%
- Fat 5.3 g 7%
- Saturated fat 1 g 5%
- Fibre 2.9 g 10%
- Sugars 4.9 g —
- Sodium 304 mg 13%
- Cholesterol 2.4 mg 1%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 764 µg 85%
- Vitamin C 1.7 mg 2%
- Vitamin D 0.25 µg 1%
- Vitamin E 1.2 mg 8%
- Vitamin K 7.6 µg 6%
- Thiamin (B1) 0.06 mg 5%
- Riboflavin (B2) 0.06 mg 5%
- Niacin (B3) 0.65 mg 4%
- Vitamin B6 0.24 mg 14%
- Folate (B9) 9.1 µg 2%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 36.8 mg 3%
- Iron 0.73 mg 4%
- Magnesium 29.6 mg 7%
- Phosphorus 56.5 mg 5%
- Potassium 395 mg 8%
- Zinc 0.35 mg 3%
- Copper 0.18 mg 20%
- Manganese 0.3 mg 13%
- Selenium 0.71 µg 1%
- Iodine 17.1 µg 11%
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
- Potatoesfried, sweetened197 kcal / 100 g
- Potatofried119 kcal / 100 g
- Fried potatofried135 kcal / 100 g
- French fried sweet potatoesfrozen as packaged, salt added in processing182 kcal / 100 g
- Carrotfried90 kcal / 100 g
Questions about Sweet potato
How do you roast sweet potato so the edges turn crisp?
Cut it into even wedges or 2 cm cubes, toss with a little oil and spread them out on a hot tray. Roast at 220 °C for 25–35 minutes, turning once; crowding the tray makes them steam rather than brown.
Can you cook a sweet potato in the microwave?
Yes. Prick it several times with a fork, place it on a plate and microwave on high for 5 minutes, then turn it and cook in 1-minute bursts until a knife slides easily into the centre; larger ones take longer.
Do you need to peel sweet potatoes before cooking them?
No: the skin is edible and helps wedges hold their shape. Scrub it well; peel only if you want a smooth mash or soup.
How should you store sweet potatoes?
Keep them unwashed in a cool, dry, dark, well-ventilated place, rather than the fridge, which can affect their texture and flavour. Once cooked, refrigerate them in a covered container and use within 3–4 days.
What goes well with sweet potato, and which dishes use it?
Its sweetness works well with chilli, cumin, smoked paprika, garlic, lime and sharp yoghurt. Use it in curry, soup, shepherd’s pie, or roast it with chickpeas and greens.
Are sweet potatoes nutritionally different from potatoes?
They have more carbohydrate per 100 g in this comparison: sweet potato has 20 g, compared with 16.5 g in potato. Sweet potato also has much more vitamin A: 764 µg versus none listed for potato.
Can you eat sweet potato raw?
Yes, but it is firm and starchy, so it is usually more enjoyable cooked. If you do eat it raw, scrub it thoroughly and slice or grate it finely.
Source: Fineli (Finland) 30601 · per 100 g · carbohydrate per EU label, fibre excluded
