✦ Very high beta-carotene
✦ Vitamin C
✦ Potassium
✦ Skin adds fibre
Sweet potato is an orange-fleshed root very high in beta-carotene for vitamin A, with vitamin C, potassium, fibre, and vitamin B6. It is starchy and energy-dense but has a lower glycaemic response than many old potatoes.
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Preparation note
Baking wedges in rapeseed oil with skin on adds some unsaturated fat and helps carotenoid absorption; keep oil moderate.
Sources:
CoFID 2021
Where Sweet potato, wedges, flesh and skin, baked in rapeseed oil Stands Out
Macronutrients per 100g
589
kJ
Energy
2.90
g
Protein
24.7
g
Carbs
3.30
g
Fibre
3.90
g
Fat
18.8
g
Sugars
0.43
g
Saturates
0.17
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 701 mg | 35% | |
| Vitamin A (RAE) | 428 µg | 61% | |
| Chloride | 161 mg | 20% | |
| Calcium | 109 mg | 14% | |
| Phosphorus | 73.0 mg | 10% | |
| Magnesium | 38.0 mg | 10% | |
| Folate | 11.0 µg | 6% | |
| Vitamin C | 5.00 mg | 6% | |
| Vitamin E (alpha-TE) | 1.37 mg | 11% | |
| Niacin (B3) | 1.10 mg | 7% | |
| Iron | 1.00 mg | 7% | |
| Pantothenic Acid (B5) | 0.940 mg | 16% | |
| Manganese | 0.730 mg | 37% | |
| Zinc | 0.500 mg | 5% | |
| Copper | 0.270 mg | 27% | |
| Vitamin B6 | 0.200 mg | 14% | |
| Thiamin (B1) | 0.060 mg | 5% | |
| Riboflavin (B2) | 0.050 mg | 4% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Iodine | 3.00 µg | 2% | |
| Monounsaturated fat | 2.08 g | — | |
| Polyunsaturated fat (PUFA) | 1.13 g | — | |
| Sucrose | 8.50 g | — | |
| Glucose (dextrose) | 1.50 g | — | |
| Fructose | 1.20 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 5,140 µg | — | |
| Biotin (Vitamin B7) | 3.40 µg | 7% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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