Averages based on 360 sweet potato products in our database.
Sweet Potato nutrient highlights
Vitamin A
~709mcg RAE per 100g (cooked)Sweet potatoes are one of the richest sources of beta-carotene, which the body converts to vitamin A. A single medium sweet potato can provide several times the daily value.
Dietary Fiber
~3g per 100g (cooked)Sweet potatoes provide moderate fiber, with roughly 12% of the daily value per 100g. The skin contributes additional fiber when consumed.
Carbohydrates
~20g per 100g (cooked)Sweet potatoes are a starchy root vegetable with roughly 20g of carbohydrates per 100g cooked, including both complex starches and natural sugars.
Calories
~86 per 100g (cooked)Sweet potatoes are lower in calories per 100g than regular potatoes (~86 vs ~93). A medium sweet potato (about 130g) contains roughly 112 calories.
Sweet Potato processing scores by brand
15 sweet potato products ranked by processing score (lowest first) from our analysis.
How does processing affect sweet potato?
In our analysis, whole fresh sweet potatoes score Level 1 (Minimally Processed). Sweet potato nutrition compares favorably to regular potato nutrition in terms of vitamin A content, while both share similar processing score patterns. Frozen sweet potato products (fries, cubes, and mashed) vary from Level 2-3 depending on added oils, sugars, and coatings. Canned sweet potatoes (often labeled as yams) frequently contain added sugar syrup, pushing scores to Level 2-3.
Sweet potato fries represent the widest processing range in our database for this food. Some brands offer simple frozen sweet potato sticks (sweet potatoes, oil, salt), while others include modified food starch, dextrin, leavening agents, and multiple coating ingredients, reaching Level 4.
What should you look for on sweet potato labels?
- 1Canned sweet potatoes (often labeled "yams") commonly contain added sugar or corn syrup. Check whether they are packed in water or syrup.
- 2Frozen sweet potato fries vary widely. Ingredient lists range from 3 ingredients (sweet potatoes, oil, salt) to 15+ with coatings and flavor enhancers.
- 3Pre-mashed sweet potato products may contain butter, brown sugar, and preservatives not found in whole sweet potatoes.
- 4"Sweet potato chips" and "sweet potato puffs" are snack products with processing profiles similar to regular chips, despite the vegetable branding.
Frequently asked questions
How many calories are in a sweet potato?
A medium sweet potato (about 130g) contains approximately 112 calories. Per 100g cooked, sweet potatoes average about 86 calories. Baked sweet potatoes without toppings are on the lower end; candied or glazed preparations are significantly higher.
How much vitamin A is in sweet potato?
Cooked sweet potatoes provide approximately 709mcg RAE of vitamin A per 100g, primarily from beta-carotene. A single medium sweet potato can provide over 100% of the daily value. Orange-fleshed varieties contain the most beta-carotene; white and purple sweet potatoes contain less.
Are sweet potato fries ultra-processed?
In our analysis, sweet potato fries range from Level 2 to Level 4 depending on the brand and preparation. Simple frozen fries (sweet potatoes, oil, salt) score Level 2. Coated or seasoned fries with modified starches, dextrin, and leavening agents score Level 3-4. Check the brand comparison table above for specific products.
Are canned sweet potatoes processed?
Canned sweet potatoes typically score Level 2-3 in our analysis. Those packed in water with minimal additives score Level 2. Those packed in sugar syrup or with added corn syrup, butter, and spices score Level 3. The canning process itself is a preservation method, but the added ingredients determine the final processing score.
Is sweet potato or regular potato more nutritious?
Sweet potatoes and regular potatoes have different nutritional profiles. Sweet potatoes are notably higher in vitamin A (~709mcg vs ~1mcg per 100g) and slightly lower in calories (~86 vs ~93 per 100g). Regular potatoes provide more potassium. In our database, both show similar processing score distributions for plain whole forms.
Is sweet potato good for you?
Sweet potatoes provide vitamin A (over 100% of the daily value per medium potato), dietary fiber (~3g per 100g cooked), and potassium. Whole sweet potatoes score Level 1 (Minimally Processed) in our analysis, placing them among the least-processed foods in our database. Whether sweet potatoes fit your dietary needs depends on individual circumstances. We present the nutritional data and processing scores; consult a healthcare provider for personalized guidance.