Nutrition Facts Fruit and Vegetables Sweet Potato Nutrition Facts and Health Benefits By Barbie Cervoni MS, RD, CDCES, CDN Barbie Cervoni MS, RD, CDCES, CDN Facebook LinkedIn Twitter Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Learn about our editorial process Updated on August 24, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Marisa Moore, RDN, MBA Medically reviewed by Marisa Moore, RDN, MBA Marisa Moore is a registered dietitian nutritionist with a BS in nutrition science and MBA in marketing. She is also the founder of Marisa Moore Nutrition. Learn about our Medical Review Board Print Verywell / Alexandra Shytsman Table of Contents View All Table of Contents Nutrition Facts Health Benefits Allergies Adverse Effects Varieties When It's Best Storage and Food Safety How to Prepare If you're worried about whether or not sweet potatoes are a little too sweet for your low-sugar eating plan, don't despair. Sweet potatoes are a nutritious and low glycemic food that you can enjoy in various tasty dishes. The cooking methods and ingredients you use to prepare sweet potatoes can affect their healthiness factor. Here's the lowdown on this popular veggie. Sweet Potato Nutrition Facts One large sweet potato (180g) provides 162 calories, 3.6g of protein, 37g of carbohydrates, and 0.2g of fat. Sweet potato is an excellent source of vitamin C, vitamin A, and potassium. The following nutrition information is provided by the USDA. Calories: 162Fat: 0.1gSodium: 71mgCarbohydrates: 37gFiber: 3.9gSugars: 5.4gProtein: 3.6gVitamin A: 1730mcgVitamin C: 35.3mgPotassium: 855mg Carbs A large sweet potato has 37 grams of carbohydrates, with about 5 grams of naturally occurring sugar and about 4 grams of fiber. The glycemic index (GI) of sweet potato varies based on the preparation method and variety. Boiled sweet potatoes may have a GI as low as 41, while the value of roasted sweet potatoes can be as high as 93. Get the Glycemic Index of Many Common Foods Fats Sweet potatoes are almost completely fat-free unless fat is added while cooking. Protein One large baked sweet potato provides about 3.6 grams of protein. Vitamins and Minerals Sweet potatoes are especially high in vitamin A and potassium. They also provide some calcium, iron, magnesium, and folate. Calories One large sweet potato (180g) provides 162 calories, 90% of which come from carbs, 9% from protein, and 1% from fat. Summary Sweet potato is a low-calorie, fat-free, nutrient-dense source of healthy carbohydrates, fiber, and many vitamins and minerals including vitamin A, potassium, and vitamin C. Health Benefits Sweet potatoes are a filling vegetable with colorful, health-boosting nutrients. Here are a few of the benefits of adding sweet potatoes to your diet. May Aid Cancer Prevention Sweet potatoes are rich in antioxidants that have been studied for cancer prevention and treatment. Purple sweet potatoes, in particular, are high in anthocyanins, which appear to promote apoptosis (or programmed cell death) of cancer cells. While more research is needed on the full benefits of sweet potatoes for cancer, there are minimal risks associated with eating sweet potatoes for most people. Protects Vision Beta carotene, which is essential for eye health, is abundant in sweet potatoes. A cup of sweet potatoes provides 11.3 milligrams of beta carotene. Supplementation of 15 milligrams of beta carotene is proven to protect against age-related macular degeneration, especially when combined with vitamin C, zinc, and copper (also naturally found in sweet potatoes). Supports Cardiovascular Health The anthocyanins in sweet potatoes are also associated with anti-inflammatory effects that reduce the risk of heart disease. Certain pro-inflammatory cytokines appear to be suppressed in response to purple sweet potato extract. Additionally, the fiber in any vegetable reduces cholesterol, while the high potassium levels of sweet potatoes keep blood pressure down. Aids Diabetes Management The American Diabetes Association considers sweet potato a low GI food that fits well into a healthy eating plan for diabetes management. Sweet potatoes are a good way to balance the intake of higher GI foods, like pineapples or pasta. Replacing regular potatoes with sweet potatoes will boost the nutrient intake of your meal with potassium, vitamin A, vitamin C, and fiber. 14 Potassium-Rich Foods You Need to Be Eating Allergies Sweet potatoes are not a common allergen, but the nature of food allergies is that they can develop at any age in response to any food. Symptoms may range from rashes, vomiting, or swelling to anaphylaxis, which is potentially life-threatening. If you suspect an allergy to sweet potatoes, see your doctor for an individual evaluation and diagnosis. Adverse Effects There are very few adverse effects associated with the consumption of sweet potatoes. One minimal side effect of eating a high volume of beta-carotene-rich veggies, like sweet potatoes, carrots, or pumpkin, is that your skin can begin to take on an orange undertone. This coloring is the result of an uncommon condition called carotenemia. Although it may seem alarming, carotenemia is not actually dangerous and should subside on its own with a more balanced intake of a variety of foods. Varieties There are two main varieties of sweet potatoes: dry-flesh and moist-flesh. Dry flesh sweet potatoes have tan-colored skin and lighter flesh that's higher in starch. Moist-flesh sweet potatoes have darker skin with a richer orange interior. Moist-flesh sweet potatoes taste sweeter and are more commonly available in the supermarket. Under these two general classifications, there are several unique species of sweet potatoes that vary in country of origin, shape, color, size, and taste. Examples include Kumara sweet potatoes, Jersey sweet potatoes, and Cuban sweet potatoes. The term "yams" is commonly used interchangeably with sweet potatoes; however, true yams come from an entirely different plant. Nonetheless, it's not uncommon to see sweet potatoes labeled as yams in the United States. When It's Best Choose fresh sweet potatoes that are heavy for their size, hard, smooth, and free of bruises. Watch out for shriveled skin, dark spots, or indentations, as these are common signs of decay. If you see a sweet potato that has sprouted, it's still okay to eat (just cut out the sprouts). You can find sweet potatoes in most grocery stores at any time of the year. Storage and Food Safety Instead of storing sweet potatoes in the refrigerator, keep them in a cool, dry, dark place. The ideal storage temperature for fresh sweet potatoes is around 55 degrees Fahrenheit, where they will keep for about a month or longer. If stored at warmer temperatures, try to use sweet potatoes within a week to prevent spoilage. When you're ready to use your sweet potatoes, scrub the skin with a vegetable brush under running water. Dry with a paper towel. After sweet potatoes have been cut or cooked, store them in an airtight container in the refrigerator for use within 5 days. How to Prepare Sweet potatoes can be boiled, baked, roasted, grilled, whipped, pureed, and fried. They can serve as a side dish or be tossed into salads, chili, muffins, pies, and breads. Make them spicy with chili powder or slightly sweet with cinnamon and nutmeg. To save time, you can easily bake your sweet potatoes in the microwave. The skin won't be as crispy, but the sweet potato will be delicious nonetheless. If you are mashing or whipping your sweet potatoes, skip ingredients like heavy cream and add some rosemary and Parmesan for a savory flair with less fat and calories. You can also make sweet potato French "fries" in the oven by baking them at high heat with some herbs and spices. Have sweet potatoes with breakfast, lunch, or dinner. They're nutritious, inexpensive, and versatile ingredients. Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 9 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Sweet potato, cooked, baked in skin, flesh, without salt. FoodData Central. U.S. Department of Agriculture. Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. J Nutr Metab. 2011;2011:584832. doi:10.1155/2011/584832 Sugata M, Lin CY, Shih YC. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. Biomed Res Int. 2015;2015:768093. doi:10.1155/2015/768093 National Institutes of Health Office of Dietary Supplements. 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