Nutrition for Sweet Potatoes

Calories, Protein, Vitamins and More

image of sweet potatoes source

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

The majority, or 92% of the calories in sweet potatoes are from carbohydrates. The carbs in sweet potatoes are mostly in the form of dietary fiber, sugar and starch (15%, 21% and 64%). An excellent high-fiber food, a single sweet potato contains 16% of recommended daily values or 3.9 grams of dietary fiber.

  • Dietary fiber: 3.9 g
  • Sugar: 5.4 g
  • Starch: 16.4 g

Calories from Fat

Sweet Potatoes does not contain a significant amount of calories from fat (less than 1%). Sweet potatoes are very low in total fat, with 0.1 grams per sweet potato. Most of the fat in sweet potatoes are healthier unsaturated fats.

Sweet potatoes are cholesterol free and trans-fat free.

  • Total fat: 0.1 g
There is no significant amounts of cholesterol, trans fat, saturated fat, monounsaturated fat or polyunsaturated fat in sweet potatoes.

Calories Similar to Sweet Potatoes

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

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:

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:

Flavonoids and Carotenoids in Sweet Potatoes [3]

Sweet potatoes contain a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene. In one sweet potato of sweet potatoes:

  • beta-carotene: 11062 ug

Sweet Potatoes Nutrition Chart

Sweet Potatoes:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

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.

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