100g of raw sweet potato contains approximately 86 calories, 20g carbohydrates, 3g fiber, 4.2g sugars, 1.6g protein, and 0.1g fat. It's exceptionally rich in vitamin A (14,187 IU, 283% of daily value), vitamin C, potassium, and manganese. This nutrient-dense profile makes sweet potatoes a powerhouse food for vision health, immune function, and blood sugar management when prepared properly.
Discover exactly what makes sweet potatoes one of nature's most nutrient-dense foods. Whether you're tracking macros, managing blood sugar, or simply optimizing your diet, understanding the precise nutritional composition of 100g sweet potato gives you actionable data for smarter food choices. This comprehensive breakdown reveals not just the numbers, but how these nutrients translate to real health benefits and practical meal planning.
Complete Nutritional Profile of 100g Sweet Potato
Based on USDA FoodData Central's standard reference data, here's the complete nutritional breakdown for 100 grams of raw sweet potato. This standardized measurement allows for accurate dietary tracking and comparison with other foods.
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 86 kcal | 4% |
| Total Carbohydrate | 20.1 g | 7% |
| Dietary Fiber | 3.0 g | 11% |
| Sugars | 4.2 g | - |
| Protein | 1.6 g | 3% |
| Total Fat | 0.1 g | 0% |
| Vitamin A | 14,187 IU | 283% |
| Vitamin C | 2.4 mg | 4% |
| Potassium | 337 mg | 10% |
| Manganese | 0.26 mg | 11% |
*Percent Daily Values based on a 2,000 calorie diet. Individual needs may vary.
Vitamin A Powerhouse: The Beta-Carotene Advantage
Sweet potatoes contain extraordinary levels of beta-carotene, which your body converts to vitamin A. Just 100g provides more than 2.5 times your daily vitamin A requirement. This potent antioxidant supports:
- Optimal vision health, particularly night vision
- Strong immune system function
- Healthy skin cell regeneration
- Reduced inflammation throughout the body
According to research published in the American Journal of Clinical Nutrition, orange-fleshed sweet potatoes rank among the most effective food sources for addressing vitamin A deficiency worldwide. The natural fat content in sweet potatoes actually enhances beta-carotene absorption when consumed with healthy fats.
Carbohydrate Composition and Blood Sugar Impact
While sweet potatoes contain carbohydrates, their composition differs significantly from refined carbs. The 20g of carbs in 100g sweet potato includes 3g of fiber, which slows glucose absorption. This results in a moderate glycemic index of 44-61 (depending on preparation method), making them suitable for most blood sugar management plans when portion-controlled.
Nutrition scientists at Harvard University have documented that the specific starch structure in sweet potatoes (resistant starch) provides sustained energy release. When cooled after cooking, this resistant starch content increases by up to 50%, further reducing the glycemic impact—making sweet potato salad an excellent choice for stable blood sugar.
Practical Nutrition: Maximizing Sweet Potato Benefits
How you prepare sweet potatoes dramatically affects their nutritional value. Research from the National Institutes of Health shows these preparation methods preserve maximum nutrients:
- Microwave cooking retains up to 90% of vitamin C compared to 60% with boiling
- Steaming preserves more antioxidants than frying
- Leaving the skin on increases fiber content by 25% and adds additional antioxidants
- Pairing with healthy fats (like olive oil or avocado) boosts absorption of fat-soluble vitamins
For optimal blood sugar management, registered dietitians recommend pairing 100g sweet potato with 15-20g of protein and healthy fats. This combination creates a balanced meal that provides sustained energy without significant glucose spikes.
Sweet Potato vs. Regular Potato: Nutritional Comparison
Understanding how sweet potatoes compare to regular potatoes helps make informed dietary choices. This comparison shows why sweet potatoes often rank higher in nutritional density:
| Nutrient (per 100g) | Sweet Potato | White Potato |
|---|---|---|
| Calories | 86 | 77 |
| Vitamin A | 283% DV | 0% DV |
| Vitamin C | 4% DV | 12% DV |
| Fiber | 3.0g | 2.2g |
| Glycemic Index | 44-61 | 70-85 |
| Antioxidant Content | Very High | Moderate |
While both are valuable carbohydrate sources, sweet potatoes offer significantly more vitamin A and generally have a lower glycemic impact. The USDA Dietary Guidelines consistently recommend orange-fleshed vegetables like sweet potatoes as part of a balanced diet for their superior micronutrient profile.
Special Considerations for Different Dietary Needs
Sweet potatoes fit well into various dietary patterns, but certain considerations apply:
- For diabetes management: The American Diabetes Association recommends 100g sweet potato as an appropriate serving size when paired with protein and non-starchy vegetables
- For weight management: With only 86 calories per 100g, sweet potatoes provide high volume and satiety for relatively few calories
- For athletes: The carbohydrate content provides quality energy for performance, while potassium supports muscle function
- For digestive health: The 3g of fiber per 100g promotes regularity and feeds beneficial gut bacteria
It's worth noting that cooking method significantly affects the final nutritional profile. Baking increases calorie density slightly through water loss, while boiling can leach some water-soluble vitamins into the cooking water.
How Sweet Potato Nutrition Has Evolved
Modern agricultural practices have actually increased the nutritional value of sweet potatoes over time. Research from the International Potato Center shows that selective breeding over the past 50 years has:
- Increased beta-carotene content by up to 300% in orange-fleshed varieties
- Enhanced antioxidant profiles through natural selection
- Maintained consistent mineral content despite soil depletion concerns
This evolution makes today's sweet potatoes even more nutritionally valuable than those consumed just a generation ago, particularly for addressing vitamin A deficiency in vulnerable populations.
Putting Sweet Potato Nutrition Into Practice
Understanding the nutritional value of 100g sweet potato transforms how you incorporate this versatile food into your diet. Here are practical applications:
- Use as a nutrient-dense carbohydrate source in post-workout meals
- Substitute for higher glycemic carbohydrates in diabetes-friendly recipes
- Create balanced meals by pairing with protein sources like chicken or beans
- Enjoy as a satisfying snack with minimal added fats
Registered dietitians consistently rank sweet potatoes among the top vegetable choices for overall nutritional value. Their unique combination of vitamins, minerals, fiber, and antioxidants makes them a truly functional food that delivers measurable health benefits with every serving.
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