Food Info

Menu
Select from foods

Nutrients in 300 calories of Sweet Potato

Raw Sweet Potato (Ipomoea batatas), also known as Sweetpotato.

Weight per 300 Calories

Sweet Potato
349g

Raw Sweet Potato has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
7%
1%
92%
300 kcal ▼

Macro Nutrients

Sweet Potato
Energy300 kcal
10.3%
Raw Sweet Potato has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.17 g
0.18%
Raw Sweet Potato has 0.17441860465116 g of Fat per 300 calories, which is 0.18% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.063 g
0.2%
Raw Sweet Potato has 0.062790697674419 g of Saturated Fat per 300 calories, which is 0.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.003 g
0.22%
Raw Sweet Potato has 0.0034883720930233 g of Omega 3 per 300 calories, which is 0.22% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.045 g
0.27%
Raw Sweet Potato has 0.045348837209302 g of Omega 6 per 300 calories, which is 0.27% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Sweet Potato has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate70 g
54%
Raw Sweet Potato has 70.186046511628 g of Carbohydrate per 300 calories, which is 54% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars14.6 g
20%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Sweet Potato has 14.581395348837 g of Sugars per 300 calories, which is 20% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose2.44 g
3.37%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Raw Sweet Potato has 2.4418604651163 g of Fructose per 300 calories, which is 3.37% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose3.35 g
%
Raw Sweet Potato has 3.3488372093023 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose8.8 g
%
Raw Sweet Potato has 8.7906976744186 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber10.5 g
27.5%
Raw Sweet Potato has 10.46511627907 g of Fiber per 300 calories, which is 27.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein5.48 g
9.78%
Raw Sweet Potato has 5.4767441860465 g of Protein per 300 calories, which is 9.78% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Sweet Potato
Vitamin A2473 μg
275%
RAE, retinol activity equivalents
Raw Sweet Potato has 2473.2558139535 μg of Vitamin A per 300 calories, which is 275% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.27 mg
22.7%
Thiamine
Raw Sweet Potato has 0.27209302325581 mg of Vitamin B1 per 300 calories, which is 22.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1
Vitamin B20.21 mg
16.4%
Riboflavin
Raw Sweet Potato has 0.21279069767442 mg of Vitamin B2 per 300 calories, which is 16.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2
Vitamin B31.94 mg
12%
Niacin, nicotinic acid, niacinamide
Raw Sweet Potato has 1.943023255814 mg of Vitamin B3 per 300 calories, which is 12% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B52.8 mg
56%
Pantothenic acid
Raw Sweet Potato has 2.7906976744186 mg of Vitamin B5 per 300 calories, which is 56% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.73 mg
56%
Pyridoxine
Raw Sweet Potato has 0.72906976744186 mg of Vitamin B6 per 300 calories, which is 56% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B76.1 μg
20.3%
Biotin
Raw Sweet Potato has 6.1046511627907 μg of Vitamin B7 per 300 calories, which is 20.3% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years
Vitamin B938.4 μg
9.6%
Folates and Folic Acid
Raw Sweet Potato has 38.372093023256 μg of Vitamin B9 per 300 calories, which is 9.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Sweet Potato has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12
Vitamin C8.37 mg
9.3%
Ascorbic acid
Raw Sweet Potato has 8.3720930232558 mg of Vitamin C per 300 calories, which is 9.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Sweet Potato has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D
Vitamin E0.91 mg
6.05%
Tocopherols and Tocotrienols
Raw Sweet Potato has 0.90697674418605 mg of Vitamin E per 300 calories, which is 6.05% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K6.28 μg
5.23%
Phytomenadione or phylloquinone
Raw Sweet Potato has 6.2790697674419 μg of Vitamin K per 300 calories, which is 5.23% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Sweet Potato
Calcium105 mg
10.5%
Raw Sweet Potato has 104.6511627907 mg of Calcium per 300 calories, which is 10.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.53 mg
58.5%
Raw Sweet Potato has 0.52674418604651 mg of Copper per 300 calories, which is 58.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.13 mg
26.6%
Raw Sweet Potato has 2.1279069767442 mg of Iron per 300 calories, which is 26.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium87.2 mg
20.8%
Raw Sweet Potato has 87.209302325581 mg of Magnesium per 300 calories, which is 20.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.9 mg
39%
Raw Sweet Potato has 0.9 mg of Manganese per 300 calories, which is 39% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus164 mg
23.4%
Raw Sweet Potato has 163.95348837209 mg of Phosphorus per 300 calories, which is 23.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1176 mg
34.6%
Raw Sweet Potato has 1175.5813953488 mg of Potassium per 300 calories, which is 34.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.1 μg
3.8%
Raw Sweet Potato has 2.093023255814 μg of Selenium per 300 calories, which is 3.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium192 mg
12.8%
Raw Sweet Potato has 191.86046511628 mg of Sodium per 300 calories, which is 12.8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.05 mg
9.5%
Raw Sweet Potato has 1.046511627907 mg of Zinc per 300 calories, which is 9.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water270 g
7.3%
Raw Sweet Potato has 269.58139534884 g of Water per 300 calories, which is 7.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Raw Sweet Potato:
Minerals in 300 calories of Raw Sweet Potato:
Macronutrients in 300 calories of Raw Sweet Potato:



Compare Raw Sweet Potato with: