Sweet potato nutrition facts

Sweet potato (1 medium (2" dia, 5" long, raw), 114 g) has 103 calories, 2.3 g protein, 3.8 g fiber, 0.2 g fat. It is an excellent source of vitamin A (122% DV), vitamin C (25% DV), manganese (25% DV) and a good source of vitamin B6 and fiber.

Vitamin A 122% DV Vitamin C 25% DV Manganese 25% DV Copper 20% DVPantothenic acid 20% DV

Nutrition Facts

Serving size1 medium (2" dia, 5" long, raw) (114 g)

Calories103

Total Fat 0.2g0.2%

Saturated Fat 0.1g0.3%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 41mg1.8%

Total Carbohydrate 23.6g8.6%

Dietary Fiber 3.8g13%

Total Sugars 7.4g

Protein 2.3g4.6%

Vitamin D 0µg0%

Calcium 43mg3.3%

Iron 0.8mg4.4%

Potassium 542mg12%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 9%
■ Fat 1%
■ Carbohydrate 90%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

156

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-2.2

Inflammatory profile strongly anti-inflammatory

Lower is more anti-inflammatory. Percentile 10 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in sweet potato

Nutrient	Per 1 medium (2" dia, 5" long, raw)	% Daily Value
Macronutrients
Calories	103 kcal	5.1%
Protein	2.3 g	4.6%
Total fat	0.2 g	0.2%
Carbohydrate	23.6 g	8.6%
Fiber	3.8 g	13%
Sugars	7.4 g	no DV
Fats
Saturated fat	0.1 g	0.3%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.01 g	no DV
Omega-6 (linoleic)	0.1 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	22.3 mg	25%
Thiamin (B1)	0.12 mg	10%
Riboflavin (B2)	0.12 mg	9.3%
Niacin (B3)	1.7 mg	11%
Pantothenic acid (B5)	1.01 mg	20%
Vitamin B6	0.33 mg	19%
Folate (DFE)	7 µg	1.7%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	1,096 µg	122%
Vitamin E	0.81 mg	5.4%
Vitamin D	0 µg	0%
Vitamin K	2.6 µg	2.2%
Choline	15 mg	2.7%
Minerals
Sodium	41 mg	1.8%
Calcium	43 mg	3.3%
Iron	0.8 mg	4.4%
Magnesium	31 mg	7.3%
Phosphorus	62 mg	4.9%
Potassium	542 mg	12%
Zinc	0.4 mg	3.3%
Copper	0.18 mg	20%
Manganese	0.57 mg	25%
Selenium	0.2 µg	0.4%
Carotenoids
Beta-carotene	13,120 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	86 g	no DV
Amino acids
Tryptophan	0.046 g	no DV
Threonine	0.122 g	no DV
Isoleucine	0.08 g	no DV
Leucine	0.135 g	no DV
Lysine	0.096 g	no DV
Methionine	0.042 g	no DV
Phenylalanine	0.13 g	no DV
Valine	0.125 g	no DV
Histidine	0.044 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	90 kcal	4.5%
Protein	2 g	4%
Total fat	0.1 g	0.2%
Carbohydrate	20.7 g	7.5%
Fiber	3.3 g	12%
Sugars	6.5 g	no DV
Fats
Saturated fat	0.1 g	0.3%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.01 g	no DV
Omega-6 (linoleic)	0.09 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	19.6 mg	22%
Thiamin (B1)	0.11 mg	8.9%
Riboflavin (B2)	0.11 mg	8.2%
Niacin (B3)	1.5 mg	9.3%
Pantothenic acid (B5)	0.88 mg	18%
Vitamin B6	0.29 mg	17%
Folate (DFE)	6 µg	1.5%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	961 µg	107%
Vitamin E	0.71 mg	4.7%
Vitamin D	0 µg	0%
Vitamin K	2.3 µg	1.9%
Choline	13 mg	2.4%
Minerals
Sodium	36 mg	1.6%
Calcium	38 mg	2.9%
Iron	0.7 mg	3.8%
Magnesium	27 mg	6.4%
Phosphorus	54 mg	4.3%
Potassium	475 mg	10%
Zinc	0.3 mg	2.9%
Copper	0.16 mg	18%
Manganese	0.5 mg	22%
Selenium	0.2 µg	0.4%
Carotenoids
Beta-carotene	11,509 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	76 g	no DV
Amino acids
Tryptophan	0.04 g	no DV
Threonine	0.107 g	no DV
Isoleucine	0.07 g	no DV
Leucine	0.118 g	no DV
Lysine	0.084 g	no DV
Methionine	0.037 g	no DV
Phenylalanine	0.114 g	no DV
Valine	0.11 g	no DV
Histidine	0.039 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	26 kcal	1.3%
Protein	0.6 g	1.1%
Total fat	0 g	0.1%
Carbohydrate	5.9 g	2.1%
Fiber	0.9 g	3.3%
Sugars	1.8 g	no DV
Fats
Saturated fat	0 g	0.1%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0 g	no DV
Omega-6 (linoleic)	0.03 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	5.6 mg	6.2%
Thiamin (B1)	0.03 mg	2.5%
Riboflavin (B2)	0.03 mg	2.3%
Niacin (B3)	0.4 mg	2.6%
Pantothenic acid (B5)	0.25 mg	5%
Vitamin B6	0.08 mg	4.8%
Folate (DFE)	2 µg	0.4%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	272 µg	30%
Vitamin E	0.2 mg	1.3%
Vitamin D	0 µg	0%
Vitamin K	0.7 µg	0.5%
Choline	4 mg	0.7%
Minerals
Sodium	10 mg	0.4%
Calcium	11 mg	0.8%
Iron	0.2 mg	1.1%
Magnesium	8 mg	1.8%
Phosphorus	15 mg	1.2%
Potassium	135 mg	2.9%
Zinc	0.1 mg	0.8%
Copper	0.05 mg	5.1%
Manganese	0.14 mg	6.1%
Selenium	0.1 µg	0.1%
Carotenoids
Beta-carotene	3,263 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	21 g	no DV
Amino acids
Tryptophan	0.011 g	no DV
Threonine	0.03 g	no DV
Isoleucine	0.02 g	no DV
Leucine	0.033 g	no DV
Lysine	0.024 g	no DV
Methionine	0.01 g	no DV
Phenylalanine	0.032 g	no DV
Valine	0.031 g	no DV
Histidine	0.011 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #168483 ("Sweet potato, cooked, baked in skin, flesh, without salt").

Sweet potato variants compared

Per 100 g, so preparations can be compared directly.

Variant	kcal	Protein g	Fat g	Carbs g	Fiber g	Sugars g	Potassium mg	Vit C mg	Sodium mg
Sweet potato (this page)	90	2	0.1	20.7	3.3	6.5	475	19.6	36
Raw	86	1.6	0.1	20.1	3	4.2	337	2.4	55
Boiled, without skin	76	1.4	0.1	17.7	2.5	5.7	230	12.8	27

Nutrients in sweet potato, in detail

Potassium in sweet potato

Compare sweet potato with…

Frequently asked questions

How many calories are in sweet potato?

Sweet potato has 103 calories per 1 medium (2" dia, 5" long, raw) (114 g), or 90 calories per 100 g, according to USDA FoodData Central.

How much protein is in sweet potato?

2.3 g of protein per 1 medium (2" dia, 5" long, raw), which is 4.6% of the 50 g Daily Value.

What is sweet potato rich in?

Per serving, sweet potato is richest in Vitamin A (RAE) at 122% of the Daily Value, Vitamin C (25%), Manganese (25%), Copper (20%).

Is sweet potato healthy?

By nutrient density, sweet potato scores 156 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is strongly anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More vegetables

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.