What are the Nutritional Facts about Sweet Potatoes?
December 31, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Sweet potato is a nutritious root vegetable rich in fiber, vitamin A and antioxidants. Learn calories, carbs, benefits, and healthy ways to eat it.
Introduction
Sweet potatoes are popular in India, especially during winters. They are naturally sweet, filling, and full of important nutrients. Unlike regular potatoes, sweet potatoes are rich in vitamin A and fibre, making them a healthier choice for daily meals. They are good for digestion, immunity, and energy.
Sweet Potato Nutritional Facts (Per 100 grams, boiled)
| Nutrient | Amount |
|---|---|
| Calories | 86 kcal |
| Carbohydrates | 20.1 g |
| Protein | 1.6 g |
| Fat | 0.1 g |
| Dietary Fibre | 3.0 g |
| Sugars | 4.2 g |
| Vitamin A | 709 µg |
| Vitamin C | 2.4 mg |
| Potassium | 337 mg |
| Magnesium | 25 mg |
| Iron | 0.6 mg |
Vitamins and Minerals in Sweet Potatoes
Sweet potatoes are packed with essential micronutrients:
- Vitamin A (Beta-carotene) – Supports eye health and immunity
- Vitamin C – Helps in skin health and healing
- Vitamin B6 – Supports brain function
- Potassium – Helps control blood pressure
- Magnesium – Supports muscle and nerve function
Health Benefits of Sweet Potatoes
1. Good for Eye Health
High vitamin A helps prevent night blindness and keeps eyes healthy.
2. Improves Digestion
Dietary fibre supports gut health and prevents constipation.
3. Supports Immunity
Antioxidants and vitamin C help protect the body from infections.
4. Helps in Weight Management
Fibre keeps you full for longer and controls hunger.
5. Good for Heart Health
Potassium helps manage blood pressure naturally.
Are Sweet Potatoes Good for Diabetes?
Yes, when eaten in moderation.
- Have a low to medium glycaemic index
- Fibre helps slow sugar absorption
- Best eaten boiled or steamed, not fried
Sweet Potatoes vs Regular Potatoes
| Feature | Sweet Potato | Regular Potato |
|---|---|---|
| Vitamin A | Very High | Very Low |
| Fibre | Higher | Lower |
| Taste | Naturally sweet | Neutral |
| Antioxidants | High | Moderate |
Healthy Ways to Eat Sweet Potatoes
- Boiled sweet potato with chaat masala
- Roasted sweet potato snack
- Sweet potato sabzi
- Mashed sweet potato for breakfast
- Added to salads or soups
Who Should Be Careful?
- People with kidney stones should limit intake
- Eat in moderation if on low-carb diet
Conclusion
Sweet potatoes are a healthy, affordable, and nutritious food option. They provide long-lasting energy, support digestion, improve immunity, and are suitable for most diets. Including sweet potatoes in your weekly meals is a smart choice for overall health.