Sweet potatoes (raw): nutrition facts & data
|
Nutrition facts per 100g |
Sweet potatoes (raw) |
avg Vegetables and vegetable products[1]
|
|---|---|---|
| Calories (kcal) | 114.0 | 46.8 |
| Fat (g) | 1.0 | 1.1 |
| Protein (g) | 2.0 | 2.1 |
| Carbohydrates (g) | 24.0 | 5.2 |
| Mono- & Di-Saccharides (g) | 5.0 | 5.2 |
| Polysaccharides (g) | 19.0 | 5.2 |
| Fibers (g) | 3.1 | 2.9 |
| Sodium (mg) | 4.0 | 141.3 |
| Water (g) | 69.0 | 86.4 |
Breakdown in percent (%) of total calories
An average portion size (150g) of Sweet potatoes (raw) contain:
- 171.0 Calories
- 1.5g of Fat
- 3.0g of Protein
- and 36.0g of Carbs
- 6.0mg of sodium - 0.0% of the RDA for sodium.
- 30.0mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
- 0.6mg of Zinc - 0.1% of the RDA for Zinc.
- 1.1mg of Iron - 0.1% of the RDA for Iron.
- 540.0mg of Potassium - 0.2% of the RDA for Potassium.
- 45.0mg of Vitamin C - 0.5% of the RDA for Vitamin C.
- No Vitamin B12
For every gram of carbs in Sweet potatoes (raw) you get
- 0.08 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Vegetables and vegetable products have on average 0.40g of proteins per 1 gram of carbs.
- 0.04 grams of fat (total average 0.66g, other foods in Vegetables and vegetable products 0.20g)
- 0.13 grams of fibers (total average 0.13g, other foods in Vegetables and vegetable products 0.56g)
Nutrient distribution per gram
What vitamins are in Sweet potatoes (raw)?
|
Vitamins per 100g |
Sweet potato (raw) |
avg[1]
|
|---|---|---|
| Vitamin C (mg) | 30.0 | 32.1 |
| Vitamin E (mg) | 4.5 | 0.9 |
| Vitamin B1 / Thiamine (mg) | 0.1 | 0.1 |
| Vitamin B2 (mg) | 0.1 | 0.1 |
| Vitamin B6 (mg) | 0.0 | 0.1 |
| Vitamin B9 / Folate (μg) | 10.0 | 37.8 |
| Vitamin B12 (μg) | 0.0 | 0.0 |
| Retinol (μg) | 0.0 | 4.2 |
| beta-Carotene (μg) | 7,900.0 |
Are Sweet potatoes (raw) rich in vitamins?
The following chart displays the amount of vitamins per portion Size (150g) for Sweet potato (raw) of the recommended daily allowance (RDA[1]) for each vitamin in percent.
Learn more about RDA values for vitamins by clicking on the names in the table above.
Minerals in Sweet potatoes (raw)
|
Minerals per 100g |
Sweet potato (raw) |
avg[1]
|
|---|---|---|
| Magnesium (mg) | 20.0 | 21.7 |
| Zinc (mg) | 0.4 | 0.3 |
| Sodium (mg) | 4.0 | 141.3 |
| Calcium (mg) | 20.0 | 51.8 |
| Iron (mg) | 0.7 | 1.0 |
| Potassium (mg) | 360.0 | 277.2 |
| Phosphorus (mg) | 40.0 | 48.7 |
Are Sweet potatoes (raw) high in minerals?
Again, for every mineral contained in Sweet potatoes (raw) we looked at the portion size (150g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.
Learn more about RDA values for minerals by clicking on the names in the table above.
Carbohydrates in Sweet potatoes (raw)
24.0% of Sweet potatoes (raw) are carbs, per serving of 150g that makes 36.0g of carbs.
Monosachharides and polysaccharides
|
Sugars per 100g |
Sweet potato (raw) |
avg[1]
|
|---|---|---|
| Monosaccharides (g) | 5.0 | 3.1 |
| Polysaccharides (g) | 19.0 | 1.9 |
| Total carbs (g) | 24.0 | 5.2 |
How high are the Glycemic Index and the Glycemic Load for Sweet potatoes (raw)?
The Glycemic Index of Sweet potatoes (raw) is 50, which would be considered as low. The Glycemic Load in a normal serving is 18.0 and can be regarded as moderate.
Allergens in Sweet potatoes (raw)
- are Gluten free
- have no Lactose
- low amounts of Fructose
Fatty acids and cholesterol in Sweet potatoes (raw)
Of the 1.0g total fat per 100g in Sweet potatoes (raw), 0.2g are saturated fatty acids (SFA), 0.2g are monounsaturated fatty acids (MUFA) and 0.1g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.