Sweet Potato Nutrition

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Nutrition Facts

Serving Size

1 cup (200g)

Amount per serving

Calories

180

% Daily Value *

Total Fat 0.3g

Saturated Fat 0.1g

Trans Fat 0g

Cholesterol 0mg

Sodium 72mg

Total Carbohydrate 41.4g

Dietary Fiber 6.6g

Total Sugars 13g

Protein 4g

Vitamin D 0 IU

Calcium 76mg

Iron 1mg

Potassium 950mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C

44%

39.2 mg

Thiamin

18%

0.21 mg

Riboflavin

16%

0.21 mg

Niacin

19%

2.97 mg

Pantothenic Acid

35%

1.77 mg

Vitamin B6

34%

0.57 mg

Folate

12 mcg

Folic Acid

0 mcg

Food Folate

12 mcg

Fortified Folate

12 mcg

Choline

26.2 mg

Betaine

69.2 mg

Vitamin B12

0 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

214%

1920 mcg

Retinol

0 mcg

Beta Carotene

23000 mcg

Alpha Carotene

86 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

769%

38400 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

1.42 mg

Added Vitamin E

0 mg

Beta Tocopherol

0 mg

Gamma Tocopherol

0.02 mg

Delta Tocopherol

0 mg

Alpha Tocotreniol

0.04 mg

Beta Tocotreniol

0 mg

Gamma Tocotreniol

0 mg

Delta Tocotreniol

0 mg

Vitamin D2 and D3

0 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

0 IU

Vitamin K

4.6 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

76 mg

Iron

1.38 mg

Magnesium

13%

54 mg

Phosphorus

108 mg

Potassium

20%

950 mg

Sodium

72 mg

Zinc

0.64 mg

Copper

36%

0.32 mg

Manganese

43%

0.99 mg

Selenium

0.4 mcg

Fluoride

—

Iodine

—

Fat

0.3 g

Saturated Fat

0.1 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

—

Myristic Acid

0 g

Pentadecylic Acid

0 g

Palmitic Acid

0.1 g

Margaric Acid

0 g

Stearic Acid

0 g

Arachidic Acid

0 g

Behenic Acid

0 g

Lignoceric Acid

0 g

Monounsaturated Fat

0 g

Myristoleic Acid

0 g

Pentadecenoic Acid

0 g

Hexadec-9-enoic Acid

0 g

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

0 g

Octadec-9-enoic Acid

0 g

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0 g

Docos-13-enoic Acid

0 g

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

0.18 g

9,12-octadecadienoic Acid

0.18 g

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

0.01 g

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

0 g

Eicosadienoic Acid

0 g

Icosatrienioc Acid

0 g

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

0 g

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

0 g

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

0 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

4.02 g

Tryptophan

0.08 g

Threonine

0.21 g

Isoleucine

0.14 g

Leucine

0.24 g

Lysine

0.17 g

Methionine

0.07 g

Cystine

0.06 g

Phenylalanine

0.23 g

Tyrosine

0.09 g

Valine

0.22 g

Arginine

0.14 g

Histidine

0.08 g

Alanine

0.2 g

Aspartic Acid

0.98 g

Glutamic Acid

0.4 g

Glycine

0.16 g

Proline

0.13 g

Serine

0.23 g

Hydroxyproline

—

Carbohydrates

15%

41.4 g

Fibre

24%

6.6 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

13 g

Added Sugar

—

Sucrose

4.56 g

Glucose

1.14 g

Fructose

1 g

Lactose

0 g

Maltose

6.24 g

Galactose

0 g

Sugar Alcohols

—

Starch

14.1 g

Calories

180 kcal

Water

152 g

Ash

2.7 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

1 cup (200 g)
1 large (180 g)
1 medium (2" dia, 5" long, raw) (114 g)
1 small (60 g)

Nutrient Sources ^‡

Excellent source of Pantothenic Acid
Excellent source of Vitamin B6
Excellent source of Vitamin A
Excellent source of Vitamin A IU
Excellent source of Copper
Excellent source of Manganese
Good source of Vitamin C
Good source of Thiamin
Good source of Riboflavin
Good source of Niacin
Good source of Potassium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

Low Protein
Low Fat
High Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Recommended Protein Powder

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 89% ^†

Limiting Amino Acid: Lysine

Some foods that are a good source of Lysine include eggs, meat (specifically red meat, lamb, pork, and poultry), soy, beans and peas, cheese (particularly Parmesan), and certain fish (such as cod and sardines).

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Sweet Potato contains 2g of protein, which is about the same as 0.3 eggs, 0.1 chicken breasts, or 0.1 cups (39g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

34.8g per 1 cup

Excellent source of Fiber.

Helps with satiety

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

Low in Cholesterol.

Sweet Potato

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡