scored 87/100
Also known as yam
Sweet potato is a starchy root vegetable exceptionally rich in beta-carotene (provitamin A) and fiber, providing sustained energy with a low glycemic impact when boiled.
14.8 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 87.
Less a 1.0 anti-nutrient penalty (moderate oxalates).
Sweet potato (Ipomoea batatas) originated in Central America and is now cultivated worldwide as a nutrient-dense staple. Unlike regular potatoes, sweet potatoes contain significantly higher levels of beta-carotene, delivering over 100% of daily vitamin A needs per 100g serving. The flesh contains bioactive compounds including caffeic acid and chlorogenic acid, which contribute antioxidant and anti-inflammatory properties. The 3.3g of fiber per 100g supports digestive health and stable blood glucose regulation. Sweet potatoes are particularly valuable for longevity due to their high carotenoid content (linked to reduced cardiovascular and cognitive decline risk), resistant starch formation when cooled (enhancing gut microbiota diversity), and manganese content supporting bone health and metabolic function. The orange variety is richest in beta-carotene, while purple varieties contain additional anthocyanins. Boiling preserves more nutrients than baking, and cooling cooked sweet potato increases resistant starch content. This food aligns well with Mediterranean and DASH dietary patterns associated with extended healthspan.
High beta-carotene and other carotenoids reduce oxidative stress and endothelial dysfunction, while potassium (475mg/100g) supports healthy blood pressure regulation
Soluble fiber (pectin) slows glucose absorption, and compounds like chlorogenic acid improve insulin sensitivity
Resistant starch formed in cooled sweet potato acts as prebiotic, selectively feeding beneficial Faecalibacterium prausnitzii and Roseburia species
Carotenoids and choline (13.1mg/100g) support neuronal membrane integrity and reduce neuroinflammation linked to Alzheimer's pathology
Manganese content activates osteoblasts (bone-forming cells) and supports collagen synthesis; moderate potassium aids mineral retention
Sweet potato's balanced carbohydrate-to-fiber ratio (3:1 carbs:fiber) provides sustained energy appropriate for any meal. For glycemic control, pairing with protein and fat is more important than timing; however, including cooled sweet potato with lunch or dinner optimizes resistant starch benefits as the microbiota peaks in activity in late afternoon/evening.
Breaks a fast
Sweet potato's 90 kcal/100g and 20.7g carbs break a fast; suitable for eating windows in intermittent fasting protocols. Cooled preparations (potato salads, cold roasted pieces) maximize resistant starch benefits regardless of meal timing.
Per 100 g of the default form. Bars show how much higher or lower sweet potato is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Sweet Potato is classified as a root vegetable (vegetable). Sweet potato is a starchy root vegetable exceptionally rich in beta-carotene (provitamin A) and fiber, providing sustained energy with a low glycemic impact when boiled.
Sweet Potato scores 87/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin B6, Vitamin C, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 1.7 g of protein (~3% of the 50 g daily value).
It's a moderate source of fiber. A 85 g serving provides about 2.8 g of fiber (~10% of the 28 g daily value).
In a 85 g serving, sweet potato is highest in Vitamin B6 (~44% DV), Vitamin C (~19% DV), Manganese (~18% DV), Vitamin A (~16% DV), Copper (~15% DV).
Not really. A 85 g serving has about 14.8 g of net carbs (17.6 g total minus 2.8 g fiber).
Best any time of day. Sweet potato's balanced carbohydrate-to-fiber ratio (3:1 carbs:fiber) provides sustained energy appropriate for any meal. For glycemic control, pairing with protein and fat is more important than timing; however, including cooled sweet potato with lunch or dinner optimizes resistant starch benefits as the microbiota peaks in activity in late afternoon/evening.
A typical serving is around 85 g (~77 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating sweet potato alongside several other vegetable sources.
Sweet Potato pairs nicely with: Pair with olive oil or avocado because fat-soluble carotenoids (beta-carotene, lutein) require dietary lipids for optimal intestinal absorption and bioavailability; Combine with leafy greens (spinach, kale) because the vitamin K in greens complements sweet potato's potassium and fiber for enhanced cardiovascular and bone support; Eat with black beans or lentils because plant-based proteins increase amino acid completeness while legume polyphenols synergize with sweet potato carotenoids for anti-inflammatory effects; Pair with fermented foods (sauerkraut, kimchi) because cooled sweet potato's resistant starch feeds probiotic populations from fermented foods, amplifying microbiota benefits.
Moderate oxalates.
Encyclopedia entries that supply the same signature nutrients sweet potato contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients sweet potatocontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.