Sweet Potatoes Nutrition Facts

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


There are 103 calories in Sweet Potatoes.


Nutrition Facts
Sweet Potatoes
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, scientifically known as Ipomoea batatas, are a versatile and nutritious root vegetable that has gained popularity in recent years. With their bright orange flesh and sweet taste, sweet potatoes offer a number of health benefits. In this expert article, we will explore the characteristics, benefits, and drawbacks of sweet potatoes and why they are a valuable addition to a healthy diet.

Characteristics of sweet potatoes

Sweet potatoes differ from regular potatoes in appearance, taste, and nutritional content. Here are some key characteristics of sweet potatoes:

  1. Tuberous root: Sweet potatoes are classified as a root vegetable, specifically tubers. They grow underground and absorb nutrients from the soil.
  2. Nutrient Density: Sweet potatoes are highly nutritious and packed with essential vitamins, minerals and fiber. They are an excellent source of vitamin A, vitamin C, potassium and fiber.
  3. Color variation: While sweet potatoes are commonly associated with their orange flesh, they can also have white, yellow, or purple flesh, depending on the variety.

Benefits of Sweet Potatoes

Incorporating sweet potatoes into your regular diet can provide a number of health benefits. Here are some notable benefits:

  1. Nutritional powerhouse: Sweet potatoes are packed with essential nutrients. They are an excellent source of vitamin A, which promotes healthy vision, supports the immune system, and aids in cell growth and development. They also contain vitamin C, an antioxidant that boosts the immune system and aids in collagen production.
  2. High in fiber: Sweet potatoes are a good source of fiber, which promotes digestive health, helps regulate blood sugar levels, and supports weight management by promoting a feeling of fullness.
  3. Antioxidant properties: Sweet potatoes contain antioxidants such as beta-carotene and anthocyanins, which help neutralize harmful free radicals in the body and reduce the risk of chronic diseases, including certain cancers and heart disease.
  4. Blood sugar regulation: Despite their natural sweetness, sweet potatoes have a lower glycemic index than regular potatoes. This means they are digested more slowly, resulting in a more consistent release of glucose into the bloodstream and better blood sugar control.
  5. Versatile Culinary Ingredient: Sweet potatoes can be prepared in a variety of ways, including baking, boiling, roasting or mashing. They can be used in both sweet and savory dishes, making them a versatile and delicious addition to meals.

Disadvantages of sweet potatoes

While sweet potatoes offer numerous health benefits, it is important to consider potential drawbacks:

  1. High in carbohydrates: Sweet potatoes are relatively high in carbohydrates, primarily in the form of starch. Individuals on low-carb or ketogenic diets may need to moderate their intake of sweet potatoes to stay within their desired carbohydrate limits.
  2. Allergies or Intolerances: Although rare, some individuals may have an allergy or intolerance to sweet potatoes. If you experience any adverse reactions after eating sweet potatoes, such as itching, swelling, or digestive problems, it is advisable to consult a healthcare professional.

Sweet potatoes are a nutrient-dense root vegetable with a wide range of health benefits. They are packed with essential vitamins, minerals and fiber, making them a valuable addition to a balanced diet. From supporting immune function to promoting healthy vision and aiding digestion, the nutritional profile of sweet potatoes makes them a versatile and delicious choice. However, it is important to consider individual dietary needs and potential allergies or intolerances. By incorporating sweet potatoes into your meals, you can enjoy their unique flavors while reaping their many health benefits.
Disclaimer: The information provided in this article is for educational purposes only and should not be used as a substitute for professional medical advice. If you have specific dietary concerns or health conditions, consult a registered dietitian or healthcare professional for personalized guidance.

Questions and Answers

Are sweet potatoes healthier than regular potatoes?

Both sweet and regular potatoes have their own nutritional benefits. Sweet potatoes are rich in vitamins A and C, while regular potatoes are a good source of potassium. The choice between the two depends on personal nutritional needs and preferences.

Are sweet potatoes good for people with diabetes?

Sweet potatoes can be included in a diabetes-friendly diet when eaten in moderation and as part of a balanced meal plan. However, it is important for people with diabetes to monitor their blood glucose levels and consult with a healthcare professional or registered dietitian for personalized advice.

Can I eat the peel of sweet potatoes?

Yes, the skin of sweet potatoes is edible and contains additional fiber and nutrients. However, be sure to wash the sweet potatoes thoroughly before cooking or eating to remove any dirt or residue.

How should I store sweet potatoes?

Sweet potatoes should be stored in a cool, dark, well-ventilated place such as a pantry or basement. Avoid refrigerating them, as cold temperatures can affect their texture and flavor. Proper storage can help extend their shelf life and maintain their nutritional quality.

Can sweet potatoes be part of a weight loss diet?

Sweet potatoes can be part of a weight loss diet when consumed in moderation and in accordance with overall calorie and macronutrient goals. Their high fiber content can promote satiety and help control appetite. However, it is important to consider portion sizes and to balance sweet potato consumption with a variety of other nutrient-dense foods. Consultation with a registered dietitian can provide personalized guidance for weight loss goals.