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Sweet Potatoes

Sweet Potatoes

EverydayFresh

Sweet potatoes are a nutrient-dense root vegetable recognized by their vibrant orange flesh, though purple and white varieties also exist. Unlike yams (a separate species), they provide exceptionally high levels of beta-carotene, which the body converts to vitamin A, along with substantial fiber and complex carbohydrates. Their natural sweetness intensifies when cooked, yielding a creamy texture ideal for both savory dishes and desserts, while their lower glycemic index compared to white potatoes makes them a preferred choice for blood sugar management.

Macro Impact

A 1 medium serving contains 103 calories, 2g protein, 22g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 103 calories?
Walking3.5 mph, moderate pace
24 min
YogaModerate effort, gentle pace
17 min
SwimmingModerate effort, freestyle
13 min
Biking12-14 mph, moderate effort
11 min
StairsStair climbing, moderate pace
12 min
Running5 mph (12 min/mile)
9 min

Nutrition Facts

Serving size1 medium (130 g)
Amount per serving
Calories103
% Daily Value*
Total Fat0.1g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.0g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium43mg
2%
Total Carbohydrate22g
8%
Dietary Fiber4g
14%
Total Sugars5g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium40mg
3%
Iron0.8mg
4%
Potassium438mg
9%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
22 / 275 g
8%
Fiber
4 / 28 g
14%
Sugars
5 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
4 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
13 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
2 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
5%
Leucine
0 / 3 g
4%
Lysine
0 / 2 g
4%
Methionine
0 / 1 g
3%
Phenylalanine
0 / 2 g
6%
Threonine
0 / 1 g
9%
Tryptophan
0 / 0 g
12%
Valine
0 / 2 g
6%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
7%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
1 / 15 mg
5%
Pantothenic Acid, B5
1 / 5 mg
16%
Pyridoxine, B6
0 / 1 mg
19%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
12 / 400 mcg
3%
Vitamin A
910 / 800 mcg
114%
Vitamin C
18 / 83 mg
22%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
3%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
40 / 1k mg
4%
Copper
0 / 1 mg
20%
Iron
1 / 13 mg
6%
Magnesium
26 / 370 mg
7%
Manganese
0 / 2 mg
16%
Phosphorous
55 / 700 mg
8%
Potassium
438 / 3k mg
15%
Selenium
0 / 55 mcg
1%
Sodium
43 / 2.3k mg
2%
Zinc
0 / 10 mg
5%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
102 g
Caffeine
0 mg
Choline
16 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Sweet potatoes, orange flesh, without skin, raw. USDA Foundational Foods. FDC ID 2346404.
  2. 2.Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). USDA Standard Reference, Legacy. Food ID 168482.
  3. 3.Sweet potato, raw. Canadian Nutrient File. Food ID 2240.
  4. 4.Sweet potato, raw. Frida. Public Food Key 714.
  5. 5.Sweet potato, orange flesh, peeled, fresh, raw. Australian Nutrient Database. Public Food Key F009035.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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