✦ Beta-carotene powerhouse
✦ Vitamin C and B6
✦ Lower GI than white potato
✦ Useful fibre
Sweet potato is exceptionally rich in beta-carotene (more than enough for daily vitamin A), with useful fibre, vitamin C, vitamin B6, manganese, and potassium. It has a lower glycaemic impact than most white potatoes when boiled or steamed, particularly with the skin on.
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Preparation note
Boiling or steaming gives a lower glycaemic response than baking or roasting; eat with the skin and a little fat (such as olive oil) to enhance beta-carotene absorption.
Sources:
NHS · CoFID 2021
Where Sweet potato, flesh only, boiled in unsalted water Stands Out
Macronutrients per 100g
245
kJ
Energy
1.70
g
Protein
13.0
g
Carbs
2.30
g
Fibre
0.20
g
Fat
9.40
g
Sugars
0.07
g
Saturates
0.09
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Vitamin A (RAE) | 463 µg | 66% | |
| Potassium | 375 mg | 19% | |
| Chloride | 86.0 mg | 11% | |
| Calcium | 58.0 mg | 7% | |
| Phosphorus | 39.0 mg | 6% | |
| Magnesium | 20.0 mg | 5% | |
| Folate | 6.00 µg | 3% | |
| Vitamin C | 3.00 mg | 4% | |
| Vitamin E (alpha-TE) | 0.780 mg | 7% | |
| Niacin (B3) | 0.600 mg | 4% | |
| Iron | 0.530 mg | 4% | |
| Pantothenic Acid (B5) | 0.500 mg | 8% | |
| Manganese | 0.390 mg | 20% | |
| Zinc | 0.300 mg | 3% | |
| Copper | 0.140 mg | 14% | |
| Vitamin B6 | 0.110 mg | 8% | |
| Thiamin (B1) | 0.030 mg | 3% | |
| Riboflavin (B2) | 0.030 mg | 2% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Iodine | 2.00 µg | 1% | |
| Polyunsaturated fat (PUFA) | 0.070 g | — | |
| Trans fat | 0.000 g | — | |
| Sucrose | 4.10 g | — | |
| Glucose (dextrose) | 0.700 g | — | |
| Fructose | 0.500 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 5,560 µg | — | |
| Biotin (Vitamin B7) | 1.80 µg | 4% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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