How healthy is sweet potato?
Is sweet potato healthy? Yes, for most people. Sweet potato scores 88/100 on the HowHealthyIs Score: 100 g provides 90 kcal, 961 µg vitamin A and 20 mg vitamin C. A medium baked sweet potato covers more than a day's vitamin A and adds fiber and potassium. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Sweet potato ranks higher than 88% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin A100%
- Vitamin C24%
- Fiber13%
- Potassium11%
- Magnesium7%
- Vitamin E5%
- Protein4%
- Iron4%
- Calcium3%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium2%
Raw NRF9.3: 173 minus 2 = 171. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in sweet potato?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 90 kcal | 103 kcal | |
| Protein | 2 g | 2.3 g | 5% |
| Carbohydrates | 21 g | 24 g | 9% |
| Fiber | 3.3 g | 3.8 g | 13% |
| Sugars | 6.5 g | 7.4 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.1 g | 0.2 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 961 µg | 1096 µg | 122% |
| Vitamin C | 20 mg | 22 mg | 25% |
| Vitamin E | 0.7 mg | 0.8 mg | 5% |
| Minerals | |||
| Calcium | 38 mg | 43 mg | 3% |
| Iron | 0.7 mg | 0.8 mg | 4% |
| Potassium | 475 mg | 542 mg | 12% |
| Magnesium | 27 mg | 31 mg | 7% |
| Sodium | 36 mg | 41 mg | 2% |
Source: USDA FoodData Central, "Sweet potato, cooked, baked in skin, flesh, without salt" (FDC 168483). Values rounded.
Why is sweet potato good for you?
- 1096 µg vitamin A in 1 medium, baked, 122% of the daily value. Vitamin A contributes to the maintenance of normal vision.
- 22 mg vitamin C in 1 medium, baked, 25% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 3.8 g fiber in 1 medium, baked, 13% of the daily value. Most adults eat well under the 28 g daily value for fiber.
Good ways to use it
- A fiber-rich carb side
- Baked whole as a simple lunch base
What should you watch out for?
- Candied or marshmallow-topped versions add a lot of added sugar.
Which vegetables score higher?
Other vegetables with more nutrition per calorie. Variety matters more than picking one winner.