Foods Nutrition Vegetables

Sweet Potatoes 101: Nutrition Facts and Health Benefits

Sweet Potatoes are rich source of antioxidant said beta carotene, which is helpful for increasing blood levels of vitamin A, especially in children (123).

In some places, sweet potatoes are called yams such as North America and it’s also found in lots of colors, such as red, pink,white, yellow, violet, orange and purple.

Orange and purple Sweet Potatoes loaded with antioxidants that keep safe your anatomy from free radicals (4, 5, 6).

In Sweet Potatoes fibers are both  insoluble (77–85%) in the form of cellulose, hemicellulose, lignin and soluble (15–23%) in the form of pectin (7).

You can also see carrots nutrition facts in previous article.


Nutrition facts of Sweet Potatoes

1 cup (200g)Sweet potato, cooked, baked in skin, without salt contains:

Calorie in Sweet Potatoes

Total Calories 65.0(272 kJ)

  • From 166(695 kJ), Carbohydrate
  • From 2.5(10.5 kJ),Fat
  • From 11.2(46.9 kJ), Protein

Carbohydrates in Sweet Potatoes

Total Carbohydrate 41.4g

  • 6.6g, Dietary Fiber
  • 14.1g, Starch
  • 13.0g, Sugars

Vitamins in Sweet Potatoes

  • 38433IU, Vitamin A
  • 0.2 mg, Vitamin B1 (Thiamin)
  • 0.2 mg, Vitamin B2 (Riboflavin)
  • 3.0 mg, Vitamin B3 (Niacin)
  • 1.8 mcg, Vitamin B5 (Pantothenic acid)
  • 23.5 µg, Vitamin B9 (Folate)
  • 0.0 mcg, vitamin B12
  • 39.2mg, vitamin C
  • 1.4 mg, vitamin E
  • 4.6 mcg, vitamin K
  • 12.0 mcg, Folate

Minerals in Sweet Potatoes

  • 76.0mg, Calcium, Ca
  • 72.0mg, Sodium, Na
  • 0.6 mg, Zinc, Zn
  • 0.3 mg, copper, Cu
  • 54.0 mg, magnesium, Mg
  • 0.4 mcg, Selenium, Se
  • 108 mg, Phosphorus, P
  • 950 mg, Potassium, K
  • 1.4 mg, iron


  • l0.0g, Alcoho
  • 152g, Water
  • 2.7g, Ash

Health Benefits of Sweet Potatoes

  1. Improved blood sugar
  2. Sweet Potatoes protect your body from free radicals
  3. Good for heart disease
  4. Sweet Potatoes Encourage Gut Health
  5. Secure against cancers
  6. Good for Healthy Vision
  7. Improve Immune System

See also Garlic Nutrition Facts in last updated article.