Sweet Potato

Sweet potato, cooked, boiled, without skin

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Full Nutrition Profile

Using default Daily Values from FDA.

Set personalized Daily Values

Nutrition Facts

Serving Size

1 cup, mashed (328g)

Amount per serving

Calories

249

% Daily Value *

Total Fat 0.5g

1%

Saturated Fat 0.1g

1%

Trans Fat 0g

Cholesterol 0mg

0%

Sodium 89mg

4%

Total Carbohydrate 58.1g

21%

Dietary Fiber 8.2g

29%

Total Sugars 18.8g

Protein 4.5g

Vitamin D 0 IU

0%

Calcium 89mg

7%

Iron 2mg

13%

Potassium 754mg

16%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Detailed Nutrient Information

Vitamin C

47%

42 mg

Thiamin

15%

0.18 mg

Riboflavin

12%

0.15 mg

Niacin

11%

1.76 mg

Pantothenic Acid

38%

1.91 mg

Vitamin B6

32%

0.54 mg

Folate

19.7 mcg

Folic Acid

0 mcg

Food Folate

19.7 mcg

Fortified Folate

19.7 mcg

Choline

6%

35.4 mg

Betaine

Vitamin B12

0%

0 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

287%

2580 mcg

Retinol

0 mcg

Beta Carotene

31000 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

1033%

51600 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

21%

3.08 mg

Added Vitamin E

0 mg

Beta Tocopherol

0.03 mg

Gamma Tocopherol

0 mg

Delta Tocopherol

0 mg

Alpha Tocotreniol

0 mg

Beta Tocotreniol

0 mg

Gamma Tocotreniol

0 mg

Delta Tocotreniol

0 mg

Vitamin D2 and D3

0 mcg

Vitamin D2

Vitamin D3

Vitamin D

0%

0 IU

Vitamin K

6%

6.89 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

7%

88.6 mg

Iron

13%

2.36 mg

Magnesium

14%

59 mg

Phosphorus

8%

105 mg

Potassium

16%

754 mg

Sodium

4%

88.6 mg

Zinc

6%

0.66 mg

Copper

34%

0.31 mg

Manganese

38%

0.87 mg

Selenium

1%

0.66 mcg

Fluoride

Iodine

Fat

1%

0.46 g

Saturated Fat

1%

0.1 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

Myristic Acid

0 g

Pentadecylic Acid

0 g

Palmitic Acid

0.1 g

Margaric Acid

0 g

Stearic Acid

0 g

Arachidic Acid

0 g

Behenic Acid

0 g

Lignoceric Acid

0 g

Monounsaturated Fat

0 g

Myristoleic Acid

0 g

Pentadecenoic Acid

0 g

Hexadec-9-enoic Acid

0 g

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

0 g

Octadec-9-enoic Acid

0 g

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0 g

Docos-13-enoic Acid

0 g

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

0.2 g

9,12-octadecadienoic Acid

0.2 g

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

0 g

Alpha Linolenic Acid (ALA)

Gamma Linolenic Acid (GLA)

Punicinic Acid

Paranaric Acid

0 g

Eicosadienoic Acid

0 g

Icosatrienioc Acid

0 g

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

0 g

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

0 g

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

0%

0 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

9%

4.49 g

Tryptophan

0.09 g

Threonine

0.24 g

Isoleucine

0.16 g

Leucine

0.27 g

Lysine

0.19 g

Methionine

0.08 g

Cystine

0.06 g

Phenylalanine

0.26 g

Tyrosine

0.1 g

Valine

0.25 g

Arginine

0.16 g

Histidine

0.09 g

Alanine

0.22 g

Aspartic Acid

1.1 g

Glutamic Acid

0.44 g

Glycine

0.18 g

Proline

0.15 g

Serine

0.25 g

Hydroxyproline

Carbohydrates

21%

58.1 g

Fibre

29%

8.2 g

Soluble Fibre

Insoluble Fibre

Sugar

18.8 g

Added Sugar

Sucrose

4.69 g

Glucose

1.77 g

Fructose

1.41 g

Lactose

0 g

Maltose

11 g

Galactose

0 g

Sugar Alcohols

Starch

17.1 g

Calories

249 kcal

Water

263 g

Ash

2.07 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 cup, mashed (328g)
  • 1 medium (151g)

Nutrient Sources

  • Excellent source of Pantothenic Acid
  • Excellent source of Vitamin B6
  • Excellent source of Vitamin A
  • Excellent source of Vitamin A IU
  • Excellent source of Copper
  • Excellent source of Manganese
  • Good source of Vitamin C
  • Good source of Thiamin
  • Good source of Vitamin E
  • Good source of Potassium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 90%

Limiting Amino Acid: Lysine

  • Some foods that are a good source of Lysine include eggs, meat (specifically red meat, lamb, pork, and poultry), soy, beans and peas, cheese (particularly Parmesan), and certain fish (such as cod and sardines).

100g of Sweet Potato contains 1.4g of protein, which is about the same as 0.2 eggs, 0.1 chicken breasts, or 0.1 cups (27g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 49.9g per 1 cup, mashed

Excellent source of Fiber.


Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


Zero Trans Fat.

Low in Cholesterol.

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