Sweet Potato Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of sweet potato contains 135 calories, 3.8g protein, 26.5g carbs, and 1.2g fat. Sweet Potato is a good source of iron, zinc, phosphorus.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 135 kcal | 7% |
| Protein | 3.8g | 8% |
| Carbohydrates | 26.5g | 10% |
| Total Fat | 1.2g | 2% |
| Fiber | 2.5g | 9% |
| Sodium | 140.0mg | 6% |
| Potassium | 4.5mg | 0% |
| Calcium | 22.0mg | 2% |
| Iron | 180.0mg | 1000% |
| Magnesium | 0.60mg | 0% |
| Zinc | 55.0mg | 500% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Phosphorus | 280.0mg | 22% |
Is Sweet Potato Good for You?
Yes, Sweet Potato is a nutritious food that provides substantial health benefits. It is rich in phosphorus (280mg, 22% Daily Value), fiber (2.5g, 9% DV), and protein (3.8g, 8% DV), making it an excellent choice for balanced nutrition and sustained energy. At just 135 calories per 100g serving, it is a nutrient-dense option suitable for most dietary goals.
Key Health Benefits of Sweet Potato
Supports Bone and Muscle Health — With 280mg of phosphorus per 100g (22% of your daily needs), Sweet Potato is a solid contributor to bone mineralization and muscle function. It is particularly valuable for maintaining skeletal integrity as you age.
Aids Digestive Health — The 2.5g of fiber in Sweet Potato (9% Daily Value) supports healthy digestion and regular bowel movements. This fiber content makes it is a gentle option for promoting gut health without excessive bulk.
Provides Plant-Based Protein — Containing 3.8g of protein per 100g serving, Sweet Potato offers a meaningful protein boost for vegetarians and those seeking plant-based alternatives. It is especially useful when combined with legumes or grains for complete amino acid profiles.
Low in Fat and Sodium — At just 1.2g of total fat (2% DV) and 140mg of sodium (6% DV), Sweet Potato is an excellent choice for heart-conscious eaters. It is naturally low in ingredients that may contribute to high blood pressure or excess calorie intake.
Calorie-Efficient Energy Source — Providing 135 calories per 100g with substantial carbohydrates (26.5g, 10% DV), Sweet Potato is an efficient fuel source. It is ideal for athletes and active individuals seeking sustained energy without excessive calories.
How Does Sweet Potato Compare?
Sweet Potato stands out against regular white potatoes by offering superior phosphorus content (280mg vs. ~100mg) and equivalent fiber levels, making it is a more mineral-rich choice. While both are low-fat starches, Sweet Potato delivers more micronutrient density per serving, particularly excelling in supporting bone health and sustained nutrient absorption throughout your body.
Frequently Asked Questions
How many calories is in sweet potato?
Sweet Potato contains 135 calories per 100g serving, making it is a moderate-calorie food suitable for calorie-conscious meal planning. A medium-sized sweet potato (approximately 150g) would contain roughly 200 calories.
Is sweet potato good for weight loss?
Yes, Sweet Potato can support weight loss efforts due to its high fiber content (2.5g per 100g) and low fat profile (1.2g). It is filling and nutrient-dense, helping you feel satisfied while consuming fewer overall calories compared to less nutritious alternatives.
Does sweet potato have vitamin A?
According to USDA data, Sweet Potato contains 0mcg of Vitamin A per 100g in this analysis. However, it is worth noting that some sweet potato varieties, particularly orange-fleshed types, naturally contain higher beta-carotene levels that convert to vitamin A in the body.
Is sweet potato good for a keto diet?
Sweet Potato is not ideal for strict keto diets, as it is contains 26.5g of carbohydrates per 100g, which can exceed daily carb limits quickly. However, it is a suitable option for moderate-carb or low-carb approaches when portioned carefully.
How long does sweet potato last in storage?
Sweet Potato stays fresh for 2-3 weeks when stored in a cool, dark place (not the refrigerator), and up to 3 months in cool conditions around 55°F. It is best kept in a pantry or root cellar away from direct sunlight and moisture to prevent sprouting and decay.
How to Track Sweet Potato Nutrition with Gram
The Gram app makes logging Sweet Potato effortless with our AI food scanning feature—simply photograph your cooked or raw sweet potato, and it automatically identifies the serving size and logs all nutrients. You’ll see a complete breakdown of phosphorus, fiber, protein, and other key nutrients instantly, helping you monitor your nutritional intake throughout the day. Tracking becomes intuitive, allowing you to make informed dietary choices without manual math or guesswork.
Frequently Asked Questions
How many calories is in sweet potato?
Sweet Potato contains 135 calories per 100g serving, making it is a moderate-calorie food suitable for calorie-conscious meal planning. A medium-sized sweet potato (approximately 150g) would contain roughly 200 calories.
Is sweet potato good for weight loss?
Yes, Sweet Potato can support weight loss efforts due to its high fiber content (2.5g per 100g) and low fat profile (1.2g). It is filling and nutrient-dense, helping you feel satisfied while consuming fewer overall calories compared to less nutritious alternatives.
Does sweet potato have vitamin A?
According to USDA data, Sweet Potato contains 0mcg of Vitamin A per 100g in this analysis. However, it is worth noting that some sweet potato varieties, particularly orange-fleshed types, naturally contain higher beta-carotene levels that convert to vitamin A in the body.
Is sweet potato good for a keto diet?
Sweet Potato is not ideal for strict keto diets, as it is contains 26.5g of carbohydrates per 100g, which can exceed daily carb limits quickly. However, it is a suitable option for moderate-carb or low-carb approaches when portioned carefully.
How long does sweet potato last in storage?
Sweet Potato stays fresh for 2-3 weeks when stored in a cool, dark place (not the refrigerator), and up to 3 months in cool conditions around 55°F. It is best kept in a pantry or root cellar away from direct sunlight and moisture to prevent sprouting and decay.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track sweet potato and thousands of other foods with the Gram app.