Starches and grains
Sweet potato
Very rich in beta-carotene, a precursor to vitamin A.
Nutrition facts
Serving: 1 medium (150 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 129 kcal | |
| Protein | 2.4 g | |
| Carbs | 30.2 g | |
| Fibre | 4.5 g | 16 % |
| Sugars | 6.3 g | 6 % |
| Fat | 0.2 g | 0 % |
| Saturated fat | 0 g | 0 % |
| Sodium | 83 mg | 4 % |
| Vitamin A | 1,064 µg | 118 % |
| Copper | 0 mg | 24 % |
| Vitamin B6 | 0 mg | 19 % |
| Manganese | 0 mg | 17 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- One medium sweet potato covers more than the daily value for vitamin A (118% per portion, as beta-carotene); as with carrots, a little fat in the same meal increases its absorption.
- Orange-fleshed varieties are far richer in beta-carotene than white- or yellow-fleshed ones, which contain very little despite a similar name at the market.
Preparation
Boiled rather than baked, it keeps a lower glycemic index; cooked with the skin on, then peeled afterward if needed, it retains more fibre and water-soluble nutrients.
To mention to a professional
- Sweet potato contains a moderate amount of oxalate; if you have a history of calcium oxalate kidney stones, mention your usual intake to your professional.
Sources
- Sweet potato, raw, unprepared
- USDA FoodData Central, SR Legacy (Sweet potato, raw, unprepared)
- NIH Office of Dietary Supplements, Vitamin A and Carotenoids fact sheet
- Atkinson, Foster-Powell and Brand-Miller, 2008 (international tables of glycemic index)
- Massey, 2007 (Journal of Renal Nutrition, oxalate content of foods)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.