per 100 grams
Carbohydrates 17.7 g
Proteins 1.4 g
Fats 0.1 g
Water 80.1 g
Sugar 5.7 grams
Fiber 2.5 grams
Starch 5.2 grams
Trans Fats 0 ug
Cholesterol 5.2 ug
Ash 0.6 grams

Sweet Potato

76 Calories per 100g

Sweet potatoes are a delicious and versatile addition to any diet. They are packed with essential vitamins and minerals, making them a nutritionally beneficial food. Sweet potatoes belong to the Convolvulaceae family - they are related to morning glories and their flowers and vines resemble similar shapes. The edible tuberous root vegetable, which has several varieties, may be confused with yams, but they’re a different type of plant. Sweet potatoes are rich in dietary fiber, vitamin A, vitamin C, magnesium, potassium, and manganese. Let’s take a closer look at what exactly a sweet potato is, the different types, and how to prepare and eat it.

What is a sweet potato?

A sweet potato (Ipomoea batatas) is a root vegetable with a large fleshy tap root. It is native to the tropical regions of the Americas and the Caribbean. Sweet potatoes come in many different varieties and can be white, yellow, orange, or purple in color. The flavor of the sweet potato can range from nutty and earthy to sweet and creamy, depending on the variety.

Varieties of sweet potatoes

There are several different varieties of sweet potatoes, each with its own characteristics. The most popular are the white-fleshed sweet potatoes, which have a light, mealy texture. They’re also the least sweet of all the varieties. The yellow-fleshed sweet potatoes tend to be on the sweeter side, while the orange-fleshed varieties are the sweetest. There are also tanned-skinned sweet potatoes, which have a golden or reddish hue, and purple-fleshed sweet potatoes, which have a distinct nutty flavor.

Nutritional facts

Sweet potatoes are an excellent source of dietary fiber, vitamin A, vitamin C, magnesium, potassium, and manganese. They are also a good source of iron, B vitamins, copper, and calcium. They’re incredibly versatile and can be used in a variety of dishes, from casseroles and soups to baked goods and stir-fries.

Preparation and usage

Sweet potatoes can be eaten cooked, roasted, mashed, or fried. When buying sweet potatoes, look for firm ones without any bruises, soft spots, or signs of spoilage. Before cooking them, wash them thoroughly and peel off the skin, which can be done with a vegetable peeler. Sweet potatoes can then be boiled, steamed, roasted, or grilled. Boiled sweet potatoes can be mashed and added to dishes like soups and stews, while roasted sweet potatoes are perfect for salads.

Mashes with seasonings and spices are popular, as are sweet potato fries. Sweet potatoes can also be used in baking recipes like muffins and pies. And, of course, sweet potatoes make great additions to traditional holiday dishes like candied yams.

Health benefits

Eating sweet potatoes may contribute to overall health in several ways. Because they are a good source of dietary fiber, they can help to keep you feeling full longer, which can aid in weight management. They also contain several B vitamins, which contribute to healthy energy levels. The abundance of carotenoid antioxidants in sweet potatoes may also help to ward off free radical damage and reduce inflammation in the body. In addition, sweet potatoes are a good source of potassium, which helps to regulate blood pressure and reduce the risk of stroke and other cardiovascular diseases.


Sweet potatoes are a nutritional powerhouse, packed with vitamins, minerals, fiber, and carotenoid antioxidants. They come in many different varieties, from white to orange, yellow to purple – with flavors that range from sweet and creamy to earthy and nutty. Sweet potatoes are incredibly versatile and can be cooked in a variety of ways, from mashed and fried to baked and roasted. Their health benefits include weight management, healthy energy levels, and a reduction in inflammation. Whether you’re looking for a nutritious side dish or a main course, sweet potatoes are a delicious and nutritious option.