It’s affluent in an antioxidant called beta carotene, which is very effective at increasing blood levels of vitamin A, particularly in kids (1, 2, 3, 4).

You are watching: Calories in raw sweet potato 100g

Sweet potatoes are nutritious, high in fiber, really filling, and delicious. They have the right to be eaten boiled, baked, steamed, or fried.

Sweet potatoes room usually orange but likewise found in other colors, such as white, red, pink, violet, yellow, and purple.

In some components of north America, sweet potatoes are dubbed yams. However, this is a misnomer due to the fact that yams room a different species.

Sweet potato are just distantly related to regular potatoes.

This short article tells you every little thing you must know around sweet potatoes.

Share ~ above Pinterest
Nutrition facts
The nutrition facts for 3.5 ounces (100 grams) of life sweet potatoes are (5):

Calories: 86Water: 77%Protein: 1.6 gramsCarbs: 20.1 gramsSugar: 4.2 gramsFiber: 3 gramsFat: 0.1 grams


A medium-sized sweet potato (boiled without the skin) contains 27 grams of carbs. The main components are starches, which consist of 53% the the carbohydrate content.

Simple sugars, such together glucose, fructose, sucrose, and maltose, comprise 32% the the carbohydrate content (2).

Sweet potatoes have actually a medium to high glycemic table of contents (GI), varying from 44–96. The GI is a measure up of how fast your blood sugar levels increase after a meal (6).

Given the reasonably high GI that sweet potatoes, large amounts in a solitary meal may be unsuitable for human being with form 2 diabetes. Notably, boiling appears to be associated with lower GI worths than baking, frying, or roasting (7).


Starches space often break-up into three categories based on how fine they’re digested. The strength proportions in sweet potatoes space as complies with (8, 9, 10, 11):

Rapidly digested starch (80%). This starch is quickly damaged down and also absorbed, raising the GI value.Slowly digested starch (9%). This kind breaks down much more slowly and causes a smaller rise in blood street levels.


Cooked sweet potato are reasonably high in fiber, through a medium-sized sweet potato comprise 3.8 grams.

The fibers room both soluble (15–23%) in the type of pectin, and also insoluble (77–85%) in the type of cellulose, hemicellulose, and lignin (12, 13, 14).

Soluble fibers, such together pectin, may rise fullness, to decrease food intake, and also reduce blood street spikes by slowing your digestion that sugars and starches (15, 16).

A high input of insoluble fibers has been connected with wellness benefits, such together a decreased risk of diabetes and also improved gut wellness (17, 18, 19, 20, 21).


A medium-sized sweet potato hold 2 grams of protein, making the a negative protein source.

Sweet potato contain sporamins, distinctive proteins that account for much more than 80% the their complete protein contents (14).

The sporamins are created to facilitate healing whenever the tree is subjected to physical damage. Recent research says that castle may have antioxidant properties (22).

Despite being reasonably low in protein, sweet potatoes are an essential source that this macronutrient in many occurring countries (14, 23).


Sweet potatoes are mainly composed that carbs. Many of the carbs come from starch, complied with by fiber. This root vegetable is also reasonably low in protein however still an essential protein resource in many arising countries.

Sweet potato are fantastic source of beta carotene, vitamin C, and potassium. The most abundant vitamins and minerals in this vegetable space (24, 25, 26, 27, 28):

Pro-vitamin A. Sweet potatoes space rich in beta carotene, which your body can convert into vitamin A. Simply 3.5 ounces (100 grams) of this vegetable offers the recommended everyday amount of this vitamin.Potassium. important for blood push control, this mineral may decrease your threat of heart disease.Manganese. This trace mineral is essential for growth, development, and metabolism.Vitamin B5. also known together pantothenic acid, this vitamin is discovered to some extent in practically all foods.Vitamin E. This powerful fat-soluble antioxidant may assist protect your body against oxidative damage.SUMMARY

Sweet potato are an excellent source that beta carotene, vitamin C, and also potassium. Castle are additionally a decent source of countless other vitamins and minerals.

Like other entirety plant foods, sweet potatoes contain a number of plant compounds the may affect your health. These include (12, 31, 32):

Chlorogenic acid. This compound is the most abundant polyphenol antioxidant in sweet potatoes.Anthocyanins. purple sweet potatoes are rich in anthocyanins, i m sorry possess solid antioxidant properties.

Notably, the antioxidant task of sweet potatoes rises with the color intensity of their flesh. Deep-hued varieties, such together purple, deep orange, and also red sweet potatoes, score the highest (1, 29, 30).

The absorb of vitamin C and some antioxidants increases in sweet potato after cooking, while levels of other plant compounds might decrease contempt (33, 34, 35, 36).


Sweet potatoes space rich in plenty of plant compounds, such together beta carotene, chlorogenic acid, and anthocyanins.

Many civilization substitute regular potatoes for sweet potatoes, believing sweet potato to it is in the healthier choice.

The two types contain comparable amounts the water, carbs, fat, and protein (5).

Notably, sweet potatoes sometimes have actually a reduced GI and also boast greater amounts that both sugar and also fiber.

Both are great sources the vitamin C and also potassium, however sweet potatoes also administer excellent quantities of beta carotene, which her body deserve to transform right into vitamin A.

Regular potatoes may be an ext filling however may additionally harbor glycoalkaloids, link that deserve to be harmful in huge amounts (37, 38).

Because of their fiber and vitamin contents, sweet potatoes are often considered the healthier choice between the two.


Sweet potatoes are likely healthier than continual potatoes. They have actually a reduced GI, an ext fiber, and big amounts the beta carotene.

Sweet potato are associated with multiple benefits (39).

Prevention the vitamin A deficiency

As vitamin A plays crucial role in your body, deficiency in this essential nutrient is a major public health problem in many arising countries (40).

Deficiency can cause both temporary and permanent damages to her eyes and also even result in blindness. That can also suppress immune function and boost mortality, especially amongst children and also pregnant and also lactating ladies (14, 40).

Sweet potato are terrific source of extremely absorbable beta carotene, which your body can convert into vitamin A.

The strongness of the yellow or orange color of the sweet potato is directly connected to its beta carotene content (41).

Orange sweet potatoes have been presented to increase blood levels of vitamin A an ext than various other beta carotene sources, together they contain a highly absorbable range of this nutrient (42).

This makes eating sweet potatoes wonderful strategy versus vitamin A deficiency in occurring countries.

Improved blood street regulation

Imbalance in blood street levels and insulin secretion space the main characteristics of kind 2 diabetes.

Caiapo, a kind of sweet potato through white skin and flesh, may boost symptoms in people with form 2 diabetes.

This sweet potato might not only decrease fasting blood glucose and also LDL (bad) cholesterol level but likewise increase insulin sensitivity (43, 44, 45).

However, the existing data doesn’t justify the use of sweet potato in the treatment of type 2 diabetes. More human research study is required (46).

Reduced oxidative damage and cancer risk

Oxidative damages to cells is often connected with increased risk that cancer, i beg your pardon occurs when cells division uncontrollably.

Diets rich in antioxidants, such as carotenoids, are associated with a lower risk the stomach, kidney, and also breast cancers (47, 48, 49, 50).

See more: What Is The Difference Between Durum And Semolina Flour Or Durum Flour?

Studies show that sweet potatoes’ potent antioxidants might reduce your risk of cancer. Purple potatoes have actually the greatest antioxidant task (14, 51).


Sweet potatoes may have actually a range of benefits, including improved blood street regulation and also reduced oxidative damage.