Sweet Potato Nutrition Facts: Complete Guide

One medium sweet potato (130g) provides 103 calories, 24g carbohydrates, 2.3g fiber, and an extraordinary 438% of your daily vitamin A needs. This nutrient-dense root vegetable also delivers significant vitamin C, manganese, and potassium with a low glycemic index of 44-61.

Discover why sweet potatoes consistently rank among the world's healthiest foods. As a nutrition powerhouse with origins tracing back to Central and South America, this versatile root vegetable offers remarkable health benefits that extend far beyond its vibrant orange flesh. Whether you're managing blood sugar, boosting immunity, or seeking optimal eye health, understanding the complete nutritional profile of sweet potatoes can transform your dietary choices.

Core Nutritional Profile Per Medium Sweet Potato (130g)

According to the USDA FoodData Central database, a medium baked sweet potato with skin delivers exceptional nutritional value:

Nutrient	Amount	% Daily Value
Calories	103	5%
Carbohydrates	24g	9%
Fiber	2.3g	8%
Sugar	5.6g	-
Protein	1.6g	3%
Vitamin A	709μg RAE	438%
Vitamin C	14mg	16%
Manganese	0.3mg	13%
Potassium	337mg	7%

This nutritional powerhouse contains virtually no fat and provides complex carbohydrates that release energy steadily. The high fiber content supports digestive health while helping maintain stable blood sugar levels. Unlike many starchy vegetables, sweet potatoes have a moderate glycemic index (44-61), making them suitable for most blood sugar management plans when consumed in appropriate portions.

Vitamin and Mineral Deep Dive

The exceptional vitamin A content comes from beta-carotene, the precursor to retinol. Just one serving provides more than four times your daily requirement, supporting vision, immune function, and skin health. Research published in the American Journal of Clinical Nutrition confirms that the body efficiently converts sweet potato beta-carotene to active vitamin A, with absorption rates ranging from 26-50% depending on preparation methods.

Sweet potatoes also contain significant amounts of vitamin B6 (13% DV), crucial for brain health and neurotransmitter production. The potassium content supports healthy blood pressure regulation, while manganese contributes to bone health and metabolic function. Purple varieties contain anthocyanins, powerful antioxidants also found in blueberries, which provide additional anti-inflammatory benefits.

Sweet Potato vs. Regular Potato: Nutritional Comparison

Understanding the differences between these common tubers helps make informed dietary choices:

Nutrient (per 130g)	Sweet Potato	White Potato
Calories	103	110
Vitamin A	438% DV	0% DV
Vitamin C	16% DV	23% DV
Fiber	2.3g	1.8g
Glycemic Index	44-61	70-85
Antioxidant Content	Very High	Moderate

While both provide valuable nutrients, sweet potatoes offer substantially more vitamin A and generally have a lower glycemic impact. White potatoes contain slightly more potassium and vitamin C, but lack the beta-carotene that gives sweet potatoes their distinctive orange color and significant antioxidant properties. The higher fiber content in sweet potatoes contributes to greater satiety and more stable blood sugar response.

Health Benefits Backed by Research

The unique nutritional composition of sweet potatoes translates to several evidence-based health benefits. A 2022 systematic review in Nutrients highlighted that regular sweet potato consumption correlates with improved insulin sensitivity in prediabetic individuals. The high beta-carotene content supports eye health, with research from the National Eye Institute showing reduced risk of age-related macular degeneration among those with higher carotenoid intake.

The manganese content (providing 13% of daily needs) supports bone mineral density, particularly important for aging populations. The combination of vitamin C, vitamin E, and various phytochemicals creates a powerful antioxidant profile that helps combat oxidative stress. Purple sweet potato varieties contain even higher antioxidant levels, with studies published in the Journal of Agricultural and Food Chemistry showing their anthocyanins may support cognitive function and reduce inflammation.

Maximizing Nutritional Benefits: Preparation Matters

Your cooking method significantly impacts the nutritional value you receive from sweet potatoes. Research from the USDA Agricultural Research Service demonstrates that boiling preserves up to 92% of beta-carotene, while baking can reduce it by up to 30%. Steaming falls between these methods, retaining approximately 80% of beta-carotene.

Adding a small amount of healthy fat (like olive oil or avocado) increases beta-carotene absorption by up to 50%, according to a study in the Journal of Nutrition. Contrary to popular belief, leaving the skin on provides additional fiber and nutrients—sweet potato skins contain valuable quercetin and other beneficial compounds. For maximum nutrient retention, store sweet potatoes in a cool, dark place (not the refrigerator) and consume within 3-5 weeks of purchase.

Practical Incorporation into Your Diet

Integrating sweet potatoes into your meals doesn't require complicated recipes. For breakfast, try mashed sweet potato in oatmeal or as toast替代品. At lunch, add roasted cubes to salads for natural sweetness and texture. For dinner, substitute sweet potato fries for regular fries, or use mashed sweet potato as a base for healthy pizza crusts.

Dietitians recommend a standard serving size of one medium sweet potato (about 130g) 2-4 times weekly for most adults. Those managing blood sugar should pair sweet potatoes with protein and healthy fats to moderate glycemic response. Children benefit from the vitamin A content for growth and development, while athletes appreciate the sustained energy release from complex carbohydrates.