Food guide

Sweet Potato

A starchy vegetable rich in beta-carotene, with fibre concentrated in and near the skin.

Fibre-RichNutrient-DensePlant-Based

Sweet Potato, a nutrient-dense fibre-rich food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of sweet potato, baked for fair comparison. Typical serving: 100 g baked — 90 kcal per 100 g serving.

Nutrition information for Sweet Potato
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	90 kcal	90 kcal	100 kcal
Protein	2 g	2 g	2.2 g
Carbohydrate	21 g	21 g	23.3 g
Fat	0.2 g	0.2 g	0.2 g
Fibre	3.3 g	3.3 g	3.7 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of sweet potato, with a typical serving and FDA Daily Value for adults.

Micronutrients for Sweet Potato
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	961 µg	961 µg	107%
Vitamin C	19.6 mg	19.6 mg	22%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.71 mg	0.71 mg	5%
Vitamin K	2.3 µg	2.3 µg	2%
Thiamin	0.11 mg	0.11 mg	9%
Riboflavin	0.11 mg	0.11 mg	8%
Niacin	1.5 mg	1.5 mg	9%
Vitamin B6	0.29 mg	0.29 mg	17%
Folate	6 µg	6 µg	2%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.88 mg	0.88 mg	18%
Choline	13.1 mg	13.1 mg	2%
Minerals
Calcium	38 mg	38 mg	3%
Iron	0.69 mg	0.69 mg	4%
Magnesium	27 mg	27 mg	6%
Phosphorus	54 mg	54 mg	4%
Potassium	475 mg	475 mg	10%
Sodium	36 mg	36 mg	2%
Zinc	0.32 mg	0.32 mg	3%
Selenium	0.2 µg	0.2 µg	<1%
Copper	0.16 mg	0.16 mg	18%
Manganese	0.5 mg	0.5 mg	22%

Source: USDA FoodData Central — Sweet potato, cooked, baked in skin, flesh, without salt

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat sweet potato?

High micronutrient content for a starchy staple.
Naturally sweet and satisfying without additions.
Cheap and stores well.

How to include it

Bake whole at 200°C for around 45 minutes.
Cube and roast with olive oil and paprika.
Mash with black beans and lime for a fast lunch.

Things to consider

Not nutritionally superior to regular potatoes in every respect — both are useful.
Leave the skin on to keep the fibre.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

Black Beans, a nutrient-dense fibre-rich food, photographed on a plain linen surface

Fibre-RichPlant-Based

Black Beans, cooked

A legume providing fibre, plant protein and a substantial amount of folate.

kcal: 132
protein: 8.9 g
fibre: 8.7 g

per 100 g · Typical serving: 100 g cooked

Spinach, a nutrient-dense nutrient-dense food, photographed on a plain linen surface

Nutrient-DensePlant-Based

Spinach, raw

A leafy green with a high micronutrient yield for very few calories.

kcal: 23
protein: 2.9 g
fibre: 2.2 g

per 100 g · Typical serving: 100 g raw

Brown Rice, a nutrient-dense whole grains food, photographed on a plain linen surface

Whole GrainsFibre-Rich

Brown Rice, cooked

A whole grain retaining bran and germ, with more fibre and minerals than white rice.

kcal: 123
protein: 2.7 g
fibre: 1.8 g