NutriSeek

Vegetables

Sweet Potato

Rich in Vitamin A

Overview

Why eat a sweet potato?

Sweet potatoes are one of the richest everyday sources of vitamin A, packed into a naturally sweet, starchy root that cooks up soft and satisfying. Alongside beta-carotene they bring fiber, potassium, vitamin B6 and copper for about 86 calories per 100 g, making them a filling base for meals rather than a side note.

Good to know: Leave the skin on when you can, since much of the fiber sits there, and cooking with a little fat helps your body absorb the beta-carotene.

  1. Exceptional vitamin A

    One cup of cubes supplies 943 µg of vitamin A, about 105% of the Daily Value, supporting normal vision, skin renewal and immune defenses.

  2. Fiber for fullness

    With 3 g of fiber per 100 g, sweet potato slows digestion, feeds gut bacteria and helps meals feel satisfying for longer.

  3. Potassium and B6

    A cup provides 448 mg of potassium (10% DV) and 16% of the Daily Value for vitamin B6, nutrients tied to healthy blood pressure and energy metabolism.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in a sweet potato?

Calories

86kcal

Protein

1.6g

Carbs

20g

Fat

0.05g

Fiber

3g

Sugars

4.2g

Minerals

  • Calcium30 mg2%
  • Iron0.61 mg3%
  • Magnesium25 mg6%
  • Phosphorus47 mg4%
  • Potassium337 mg7%
  • Sodium55 mg2%
  • Zinc0.3 mg3%
  • Copper0.15 mg17%
  • Selenium0.6 µg1%

Vitamins

  • Vitamin A709 µg79%
  • Vitamin C2.4 mg3%
  • Vitamin E0.26 mg2%
  • Vitamin K1.8 µg2%
  • Thiamin (B1)0.08 mg7%
  • Riboflavin (B2)0.06 mg5%
  • Niacin (B3)0.56 mg3%
  • Vitamin B60.21 mg12%
  • Folate11 µg3%

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

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Source: USDA FoodData Central, “Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)” (SR Legacy, FDC ID 168482).View the USDA record ↗ (opens in a new tab).