Nutrition for Sweet Potatoes

Sweet Potatoes Nutrition Summary

One sweet potato (130 grams or 0.3 lb) contains 112 calories and 2 grams of protein. Sweet potatoes consists of 77% water, 20% carbohydrates, 2% protein, and less than 1% of fat.

Sweet potatoes are an excellent source of many nutrients, including dietary fiber, Vitamin A and potassium. It also contains significant amounts of carbohydrates, calcium, magnesium, Vitamin B6, copper and manganese.

In one sweet potato:

• Calories: 112
• Protein: 2 g
• Sugar: 5.4 g
• Dietary fiber: 3.9 g
• Fat: 0.1 g
• Sodium: 71.5 mg

There is no significant amounts of saturated fat or cholesterol in sweet potatoes.

See the Sweet Potatoes Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Sweet potato, raw, unprepared.

Calories in Sweet Potatoes

Sweet potatoes have 112 calories per sweet potato or 86 calories for every 100 grams. Most of its calories are from carbohydrates.

92% of calories in sweet potatoes are from carbohydrates and 7% of calories are from protein.

Calories from Carbs

Calories from Fat

Calories Similar to Sweet Potatoes

Some other vegetables with similar calories to sweet potatoes by weight:

• Peas: -7 calories
• Ginger Root: -8 calories
• Russet Potato: -9 calories
• Yellow Corn: +13 calories

Protein in Sweet Potatoes

One sweet potato has 2 grams of protein or about 4% of daily recommended intake. Although sweet potatoes are relatively low in protein, it does contain all 9 essential amino acids at small amounts.

• Protein: 2.04 g
• Tryptophan: 0.04 g
• Threonine: 0.11 g
• Isoleucine: 0.07 g
• Leucine: 0.12 g
• Lysine: 0.09 g
• Methionine: 0.04 g
• Phenylalanine: 0.12 g
• Valine: 0.11 g
• Histidine: 0.04 g

Protein Similar to Sweet Potatoes

Some other vegetables with similar amounts of protein to sweet potatoes by weight:

• Beets: +0.1 grams
• Bamboo Shoot: -0.1 grams
• Bok Choy: -0.1 grams
• Leeks: -0.1 grams

Vitamins and Minerals in Sweet Potatoes

An good source of nutrients, sweet potatoes contain abundant amounts of Vitamin A and potassium. In fact, a single sweet potato contains 132% of recommended daily values or 921.7 ug of Vitamin A.

Vitamins in sweet potatoes (1 sweetpotato):

• Vitamin a: 921.7 ug
• Thiamin: 0.1 mg
• Riboflavin: 0.1 mg
• Niacin: 0.7 mg
• Vitamin b6: 0.3 mg
• Vitamin c: 3.1 mg
• Vitamin e: 0.3 mg
• Folate: 14.3 ug
• Vitamin k: 2.3 ug

Minerals in sweet potatoes (1 sweetpotato):

• Calcium: 39 mg
• Potassium: 438.1 mg
• Iron: 0.8 mg
• Magnesium: 32.5 mg
• Zinc: 0.4 mg
• Selenium: 0.8 ug
• Phosphorus: 61.1 mg
• Copper: 0.2 mg
• Manganese: 0.3 mg
• Choline: 16 mg

There is no significant amounts of pantothenic acid or vitamin b12 in sweet potatoes.

Similar to Sweet Potatoes for Vitamin A

Here are some other vegetables with similarly abundant amounts of Vitamin A to sweet potatoes:

• Pumpkin Puree: +90 UG
• Carrots: +164 UG
• Squash: -196 UG
• Spinach: -312 UG

Flavonoids and Carotenoids in Sweet Potatoes ^[3]

Sweet Potatoes Nutrition Chart

Sweet Potatoes in Cooking

Sweet potatoes are in the top 10% of most popular ingredients for recipes. Most recipes call for a couple to a few sweet potatoes.