Sweet Potato Nutrition Facts

Calories, fat, protein, and carbohydrate values for Sweet Potato.


There are 103 calories in Sweet Potato.


Nutrition Facts
Sweet Potato
Serving Size:


medium (2″ dia, 5″ long, raw) (114 grams)

Amount Per Serving
Calories from Fat 1.5
Calories 103

% Daily Value*

Total Fat 0.2 grams

Saturated Fat 0.1 grams

Trans Fat 0 grams
Polyunsaturated Fat 0.1 grams
Monounsaturated Fat 0 grams

Cholesterol 0 milligrams

Sodium 41 milligrams

Potassium 542 milligrams

Total Carbohydrates 24 grams

Dietary Fiber 3.8 grams

Sugars 7.4 grams
Protein 2.3 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Produce > Sweet Potatoes (Fresh)

How long would it take to burn off 100 KCal?
Walking (3mph) 28 minutes
Running (6mph) 10 minutes
Bicycling (10mph) 14 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Sweet potatoes are a highly nutritious and versatile root vegetable that has grown in popularity in recent years. With their bright orange color and naturally sweet flavor, sweet potatoes offer a number of health benefits and culinary possibilities. In this expert article, we will explore the features, benefits, and drawbacks of sweet potatoes and why they deserve a place in your diet.
Features of Sweet Potatoes
Sweet potatoes are packed with essential nutrients that contribute to overall health and wellness. Here are some key characteristics of this remarkable root vegetable:

  1. Rich in vitamins and minerals: Sweet potatoes are an excellent source of several vitamins and minerals. They are particularly high in vitamin A, which supports eye health, immune function, and cell growth. Sweet potatoes also contain vitamin C, which acts as an antioxidant and aids in collagen production. They also provide potassium, an essential mineral for heart health and fluid balance.
  2. Fiber content: Sweet potatoes are a good source of fiber. Fiber promotes healthy digestion, helps regulate blood sugar levels, and contributes to a feeling of fullness, making it beneficial for weight management.
  3. Antioxidant properties: Sweet potatoes are rich in antioxidants such as beta-carotene and other carotenoids. These compounds help protect the body from oxidative stress and may reduce the risk of chronic diseases such as heart disease and certain types of cancer.
  4. Low Fat: Sweet potatoes are naturally low in fat, making them a healthy choice for those watching their fat intake. They can be included in a balanced diet without adding excessive calories.

Benefits of Sweet Potatoes
Incorporating sweet potatoes into your diet can provide numerous health and wellness benefits. Here are some notable benefits:

  1. Promotes digestive health: The fiber in sweet potatoes supports healthy digestion by promoting regular bowel movements and preventing constipation. It also feeds beneficial gut bacteria and supports a healthy gut microbiome.
  2. Supports heart health: The potassium in sweet potatoes helps maintain healthy blood pressure levels and supports cardiovascular health. In addition, the fiber and antioxidant content may help reduce the risk of heart disease.
  3. Boosts immune function: Sweet potatoes are rich in vitamin A and vitamin C, both of which play an important role in supporting a healthy immune system. These vitamins help protect against infection and improve the body’s ability to fight off illness.
  4. Weight management: The fiber content of sweet potatoes helps promote a feeling of fullness, which can aid in weight management by reducing caloric intake. The low-fat nature of sweet potatoes makes them a satisfying and nutritious option for those trying to maintain a healthy weight.
  5. Antioxidant protection: The antioxidants found in sweet potatoes help neutralize harmful free radicals in the body, reducing oxidative stress and its associated risks. This can contribute to overall health and may help protect against chronic diseases.

Disadvantages of sweet potatoes
While sweet potatoes offer numerous health benefits, it’s important to consider potential drawbacks:

  1. Carbohydrate content: Sweet potatoes are relatively high in carbohydrates compared to other non-starchy vegetables. While they are a nutritious source of carbohydrate, individuals on low-carbohydrate diets may need to moderate their intake.
  2. Effect on Blood Sugar: Sweet potatoes have a moderate glycemic index, which means they may cause a moderate rise in blood sugar. People with diabetes or those who are managing their blood sugar should consume sweet potatoes in moderation and consider the total carbohydrate content of their meals.
  3. Preparation Methods: Sweet potatoes are often prepared with added fats, sugars, or high-calorie toppings such as marshmallows or butter. These additions can significantly increase the calorie and fat content of the dish. Choosing healthier cooking methods, such as baking or steaming, can help mitigate this drawback.

Sweet potatoes are a highly nutritious and versatile root vegetable that offers a number of health benefits. Their rich vitamin and mineral content, fiber, and antioxidant properties make them an excellent addition to a balanced diet. While there are some considerations, such as carbohydrate content and impact on blood sugar levels, these can be managed through mindful consumption and healthy preparation methods. Incorporating sweet potatoes into your meals not only adds flavor and vibrancy, but also boosts your overall well-being. So why not embrace the versatility and nutritional power of sweet potatoes and start enjoying their many benefits today?

Questions and Answers

Are sweet potatoes healthier than regular potatoes?
Sweet potatoes and regular potatoes have different nutritional profiles. While regular potatoes are higher in carbohydrates, sweet potatoes are rich in fiber, vitamins, and minerals, particularly vitamin A. Both can be part of a healthy diet, but sweet potatoes offer unique benefits.
Can sweet potatoes help with weight loss?
Sweet potatoes can support weight loss efforts due to their fiber content, which promotes feelings of fullness. Additionally, their low-fat nature and nutrient density make them a satisfying and nutritious choice for those watching their weight.
Can sweet potatoes be eaten by individuals with diabetes?
Sweet potatoes can be included in a diabetes-friendly diet, but portion control and mindful carbohydrate management are essential. It’s advisable to work with a healthcare professional or registered dietitian to determine appropriate serving sizes and incorporate sweet potatoes into a balanced meal plan.
How should sweet potatoes be prepared to maximize their nutritional benefits?
To maximize the nutritional benefits of sweet potatoes, it is best to choose healthier cooking methods such as baking, roasting, or steaming. Avoid adding excessive fat, sugar, or high-calorie toppings, as these can reduce the nutritional value of the dish.
Can people with digestive problems eat sweet potatoes?
Sweet potatoes are generally well tolerated and can be part of a healthy diet for individuals with digestive issues. However, some people may experience gas or bloating due to the fiber content. It is recommended to introduce sweet potatoes gradually and monitor personal tolerance levels.