Sweet Potato
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.
Variants (7)
Nutrition Β· per ~85 g serving Β· β β sweet potato
- Vitamin B60.75 mg44% DV
- Vitamin C16.7 mg19% DV
- Vitamin A816.9 iu16% DV
- Niacin1.3 mg8% DV
- Thiamin0.09 mg8% DV
- Riboflavin0.09 mg7% DV
- Vitamin E0.60 mg4% DV
- Choline11.1 mg2% DV
- Vitamin K2.0 mcg2% DV
- Folate5.1 mcg1% DV
- Manganese0.42 mg18% DV
- Copper0.14 mg15% DV
- Potassium403.8 mg9% DV
- Magnesium22.9 mg5% DV
- Phosphorus45.9 mg4% DV
- Iron0.59 mg3% DV
- Calcium32.3 mg2% DV
- Zinc0.27 mg2% DV
- Sodium30.6 mg1% DV
- Selenium0.17 mcg<1% DV
- Polyunsaturated Fat0.08 g
- Saturated Fat0.04 g
- Monounsaturated Fat0.00 g
- Beta-carotene~4.3 mg
- Carotenoids~5.1 mg
- Chlorogenic acid~34 mg
- Inulin / Prebiotic fibre~2.5 g
- Choline~128 mg
Score Β· 83/100
Vitamins & minerals packed in relative to calories β the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality β unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best β gentler on blood sugar.
- Vitamin B652% DV
- Vitamin C22% DV
- Manganese22% DV
- Copper18% DV
- Potassium10% DV
Overview
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.
Health Benefits (5)
- Reduced cardiovascular disease and mortality riskstrongHigh beta-carotene and other carotenoids reduce oxidative stress and endothelial dysfunction, while potassium (475mg/100g) supports healthy blood pressure regulation
- Improved glycemic control and reduced type 2 diabetes riskmoderateSoluble fiber (pectin) slows glucose absorption, and compounds like chlorogenic acid improve insulin sensitivity
- Enhanced gut microbiota diversity and colonic healthmoderateResistant starch formed in cooled sweet potato acts as prebiotic, selectively feeding beneficial Faecalibacterium prausnitzii and Roseburia species
- Reduced age-related cognitive declinemoderateCarotenoids and choline (13.1mg/100g) support neuronal membrane integrity and reduce neuroinflammation linked to Alzheimer's pathology
- Support for bone health and mineral absorptionmoderateManganese content activates osteoblasts (bone-forming cells) and supports collagen synthesis; moderate potassium aids mineral retention
Food Pairings
- Β·Pair with olive oil or avocado because fat-soluble carotenoids (beta-carotene, lutein) require dietary lipids for optimal intestinal absorption and bioavailability
- Β·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
- Β·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
- Β·Pair with fermented foods (sauerkraut, kimchi) because cooled sweet potato's resistant starch feeds probiotic populations from fermented foods, amplifying microbiota benefits
Practical Tips
- Β·Cool cooked sweet potato to room temperature or refrigerate for 12+ hours to maximize resistant starch formation, which provides prebiotic effects and lowers glycemic impact
- Β·Choose orange-fleshed varieties for highest beta-carotene content (up to 1000+ ΞΌg/100g), or purple varieties for additional anthocyanins; store in a cool, dark place (not refrigerated) for 2-3 weeks
- Β·Boil instead of bake to better preserve heat-sensitive vitamin C and reduce acrylamide formation; aim for 15-20 minute boil to retain firmness
- Β·Include skin in preparations when possible (after thorough washing), as the peel concentrates fiber and contains additional polyphenols
- Β·Consume with adequate fat (1-2 tsp olive oil or 1/4 avocado) at same meal to maximize carotenoid absorption by up to 6-fold
Optimal Timing
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.
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.
Concerns
- Β· Moderate oxalates
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
PerΒ 100Β 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.
What people ask about sweet potato
What is sweet potato?
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.
Is sweet potato healthy?
Sweet Potato scores 83/100 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.
Is sweet potato high in protein?
Not particularly. A 85 g serving provides about 1.7 g of protein (~3% of the 50 g daily value).
Is sweet potato high in fiber?
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).
What vitamins and minerals are in sweet potato?
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).
Is sweet potato keto-friendly?
Not really. A 85 g serving has about 14.8 g of net carbs (17.6 g total minus 2.8 g fiber).
When is the best time to eat sweet potato?
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.
How much sweet potato should I eat?
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 β most adults benefit from rotating sweet potato alongside several other vegetable sources.
What pairs well with sweet potato?
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.
Are there any concerns with eating sweet potato?
Moderate oxalates.
Supplements that mirror Sweet Potato's nutrient profile
Encyclopedia entries that supply the same signature nutrients sweet potato contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Sweet Potato
These are the nutrients sweet potatocontributes meaningfully toward (β₯10% DV per 100Β g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.