Sweet potatocalories and nutrition per 100 g
100 g raw
86kcal
Protein, fat and carbs per 100 g
- Protein
- 1.6 g
- 7% of energy
- Fat
- 0.1 g
- 1% of energy
- Carbs
- 20.1 g
- 92% of energy
- Fiber
- 3 g
- Sugar
- 4.2 g
- Boiled, 100 g
- 91 kcal
- Roasted, 100 g
- 101 kcal
- medium sweet potato (130 g)
- 112 kcal
On this page
Servings
| Serving | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| medium sweet potato · 130 g | 112 kcal | 2 g | 0.1 g | 26.1 g |
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 86 kcal | 1.6 g | 0.1 g | 20.1 g |
| Boiled | 95% | 91 kcal | 1.7 g | 0.1 g | 21.2 g |
| Steamed | 97% | 89 kcal | 1.6 g | 0.1 g | 20.7 g |
| Roasted | 85% | 101 kcal | 1.9 g | 0.1 g | 23.7 g |
| Fried | 90% | 96 kcal | 1.7 g | 0.1 g | 22.3 g |
What to pair it with
Eat it with fat
Carotenoids are absorbed much better with fat: add oil, sour cream or nuts.
Source: PMID 15277161
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 709 mcg | 101% |
| Vitamin C | 2.4 mg | 3% |
| Vitamin E | 0.26 mg | 2% |
| Vitamin K | 1.8 mcg | 2% |
| Vitamin B1 (thiamine) | 0.08 mg | 7% |
| Vitamin B2 (riboflavin) | 0.06 mg | 5% |
| Vitamin B3 (niacin) | 0.56 mg | 4% |
| Vitamin B6 (pyridoxine) | 0.21 mg | 16% |
| Vitamin B9 (folate) | 11 mcg | 3% |
| Choline | 12.3 mg | 3% |
| Calcium | 30 mg | 3% |
| Iron | 0.61 mg | 3% |
| Magnesium | 25 mg | 8% |
| Phosphorus | 47 mg | 7% |
| Potassium | 337 mg | 13% |
| Sodium | 55 mg | 3% |
| Zinc | 0.3 mg | 4% |
| Selenium | 0.6 mcg | 1% |
| Copper | 0.15 mg | 17% |
| Manganese | 0.26 mg | 14% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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