Calories in Sweet Potato

About Sweet Potato Nutrition

Sweet potatoes are nutritious root vegetables native to Central and South America that have been cultivated for thousands of years. Despite their name, they're not closely related to regular potatoes. Their natural sweetness, vibrant orange color, and impressive nutrient density make them a popular healthy food choice.

With 86 calories per 100 grams, Sweet Potato provides 1.6g of protein,20g of carbohydrates, and 0.1g of fat.

Macronutrient Breakdown

• Protein: 1.6g - 7% of calories
• Carbohydrates: 20g - 93% of calories
• Fat: 0.1g - 1% of calories

Health Benefits of Sweet Potato

• Exceptionally high in beta-carotene, which converts to vitamin A for eye health
• Good source of fiber supporting digestive health and blood sugar control
• Contains manganese and copper for energy metabolism
• Rich in vitamin C for immune support and skin health
• Potassium content supports heart health and blood pressure
• Lower glycemic index than white potatoes, better for blood sugar management

How to Eat Sweet Potato

Sweet potatoes can be baked, roasted, mashed, fried, or even eaten raw. Baking whole at 400°F for 45-60 minutes caramelizes their natural sugars. Cube and roast with olive oil and spices for a delicious side. Use in soups, curries, and casseroles. Sweet potato fries are a popular healthier alternative to regular fries. The skin is edible and nutritious.

Selection and Storage

Choose firm sweet potatoes without cracks, soft spots, or sprouts. Store in a cool, dark, well-ventilated place (not the refrigerator) for up to 3-4 weeks. Once cut, wrap and refrigerate for up to a week. Cooked sweet potatoes can be refrigerated for 3-5 days or frozen for up to 12 months.

Dietary Considerations

Sweet potatoes are naturally gluten-free, vegan, and suitable for paleo diets. They're an excellent carbohydrate source for athletes. Those on very low-carb or keto diets may need to limit portions. The skin adds fiber, so eating it when possible is recommended.