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Sweet Potato

Sweet potato, cooked, baked in skin, flesh, with salt

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Nutrition Facts

Serving Size

1 medium (2" dia, 5" long, raw) (114g)

Amount per serving

Calories

103

% Daily Value *

Total Fat 0.2g

Saturated Fat 0.1g

Trans Fat 0g

Cholesterol 0mg

Sodium 280mg

Total Carbohydrate 23.6g

Dietary Fiber 3.8g

Total Sugars 7.4g

Protein 2.3g

Vitamin D 0 IU

Calcium 43mg

Iron 1mg

Potassium 542mg

*

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.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
25%
22.3 mg
Thiamin
10%
0.12 mg
Riboflavin
9%
0.12 mg
Niacin
11%
1.7 mg
Pantothenic Acid
20%
1.01 mg
Vitamin B6
19%
0.33 mg
Folate
6.84 mcg
Folic Acid
0 mcg
Food Folate
6.84 mcg
Fortified Folate
6.84 mcg
Choline
3%
14.9 mg
Betaine
39.4 mg
Vitamin B12
0%
0 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
Retinol
0 mcg
Beta Carotene
Alpha Carotene
Beta Cryptoxanthin
Vitamin A IU
Lycophene
Lutein and Zeaxanthin
Vitamin E
5%
0.81 mg
Added Vitamin E
0 mg
Beta Tocopherol
0 mg
Gamma Tocopherol
0.01 mg
Delta Tocopherol
0 mg
Alpha Tocotreniol
0.02 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
2%
2.62 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
3%
43.3 mg
Iron
4%
0.79 mg
Magnesium
7%
30.8 mg
Phosphorus
5%
61.6 mg
Potassium
12%
542 mg
Sodium
12%
280 mg
Zinc
3%
0.37 mg
Copper
20%
0.18 mg
Manganese
25%
0.57 mg
Selenium
0%
0.23 mcg
Fluoride
Iodine

Fat
0%
0.17 g
Saturated Fat
0%
0.06 g
Butyric Acid
Caproic Acid
Caprylic Acid
0 g
Capric Acid
0 g
Lauric Acid
0 g
Tridecylic Acid
Myristic Acid
0 g
Pentadecylic Acid
0 g
Palmitic Acid
0.06 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
0.11 g
9,12-octadecadienoic Acid
0.1 g
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
0.01 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
5%
2.29 g
Tryptophan
0.05 g
Threonine
0.12 g
Isoleucine
0.08 g
Leucine
0.14 g
Lysine
0.1 g
Methionine
0.04 g
Cystine
0.03 g
Phenylalanine
0.13 g
Tyrosine
0.05 g
Valine
0.13 g
Arginine
0.08 g
Histidine
0.04 g
Alanine
0.11 g
Aspartic Acid
0.56 g
Glutamic Acid
0.23 g
Glycine
0.09 g
Proline
0.08 g
Serine
0.13 g
Hydroxyproline

Carbohydrates
9%
23.6 g
Fibre
13%
3.76 g
Soluble Fibre
Insoluble Fibre
Sugar
7.39 g
Added Sugar
Sucrose
2.6 g
Glucose
0.65 g
Fructose
0.57 g
Lactose
0 g
Maltose
3.56 g
Galactose
0 g
Sugar Alcohols
Starch
8.04 g

Calories
103 kcal
Water
86.4 g
Ash
1.54 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 1 medium (2" dia, 5" long, raw) (114 g)
  • 0.5 cup, mashed (100 g)

Nutrient Sources

  • Excellent source of Manganese
  • Good source of Pantothenic Acid
  • Good source of Vitamin B6
  • Good source of Copper

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Low Protein
  • Low Fat
  • High Carbs
Foods with similar macro profiles:

Profile of Protein in Item

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Essential Amino Acids

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

Protein Quality Score: 89%

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).

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Sweet Potato contains 2g of protein, which is about the same as 0.3 eggs, 0.1 chicken breasts, or 0.1 cups (39g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 19.8g per 1 medium (2" dia, 5" long, raw)

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Zero Trans Fat.

Low in Cholesterol.

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