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White Sweet Potatoes

White Sweet Potatoes

EverydayFresh

White sweet potatoes are a variety of sweet potato characterized by pale golden skin and white flesh with a mildly sweet, nutty flavor. Unlike orange-fleshed sweet potatoes, they contain less beta-carotene but offer a lower glycemic index and creamier texture when cooked. This root vegetable remains rich in fiber, vitamin C, and potassium, making it a versatile option for roasting, mashing, or frying while providing steadier blood sugar regulation than many starchy vegetables.

Macro Impact

A 5.3 oz serving contains 129 calories, 2g protein, 30g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 129 calories?
Walking3.5 mph, moderate pace
30 min
YogaModerate effort, gentle pace
22 min
SwimmingModerate effort, freestyle
17 min
Biking12-14 mph, moderate effort
13 min
StairsStair climbing, moderate pace
15 min
Running5 mph (12 min/mile)
11 min

Nutrition Facts

Serving size5.3 oz (150 g)
Amount per serving
Calories129
% Daily Value*
Total Fat0.1g
0%
Saturated Fat0g
0%
Trans Fat0g
Polyunsaturated Fat0g
Monounsaturated Fat0g
Cholesterol0mg
0%
Sodium83mg
4%
Total Carbohydrate30g
11%
Dietary Fiber5g
16%
Total Sugars6g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium45mg
3%
Iron1mg
6%
Potassium506mg
11%

* 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
30 / 275 g
11%
Fiber
5 / 28 g
16%
Sugars
6 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 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
2%
Isoleucine
0 / 2 g
9%
Leucine
0 / 3 g
7%
Lysine
0 / 2 g
6%
Methionine
0 / 1 g
4%
Phenylalanine
0 / 2 g
8%
Threonine
0 / 1 g
8%
Tryptophan
0 / 0 g
9%
Valine
0 / 2 g
7%
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
13%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
1 / 15 mg
6%
Pantothenic Acid, B5
1 / 5 mg
18%
Pyridoxine, B6
0 / 1 mg
23%
Biotin, B7
3 / 30 mcg
10%
Cobalamin, B12
0 / 2 mcg
0%
Folate
14 / 400 mcg
3%
Vitamin A
113 / 800 mcg
14%
Vitamin C
4 / 83 mg
4%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
3%
Vitamin K
3 / 105 mcg
3%
Minerals
Calcium
45 / 1k mg
5%
Copper
0 / 1 mg
17%
Iron
1 / 13 mg
8%
Magnesium
38 / 370 mg
10%
Manganese
1 / 2 mg
22%
Phosphorous
66 / 700 mg
9%
Potassium
506 / 3k mg
17%
Selenium
1 / 55 mcg
2%
Sodium
83 / 2.3k mg
4%
Zinc
1 / 10 mg
5%
Chromium
2 / 30 mcg
5%
Molybdenum
2 / 45 mcg
3%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
113 g
Caffeine
0 mg
Choline
12 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 potato, raw. Canadian Nutrient File. Food ID 2240.
  2. 2.Sweet potato, raw. Frida. Public Food Key 714.

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.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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