Vegetables / Root Vegetables
Sweet potato, orange
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 80% |
| Calories | 121kcal / 2530kcal (4%) |
Macronutrients
Protein | 1.1 g/ 71g (1%) | ||||||
Total Fat | 0.3 g/ 42g (0.71%) low | ||||||
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Total Carbs | 28.4 g/ 348g (8%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.09 mg/ 1mg (7%) |
Vit B2 | 0.04 mg/ 1mg (3%) |
Vit B3 | 0.5 mg NE/ 16mg NE (3%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 13 mg/ 750mg (1%) |
Phosphorus | 45 mg/ 700mg (6%) |
Iron | 0.4 mg/ 12mg (3%) |
Potassium | 633 mg/ 2000mg (31%) high |
Sodium | 83 mg/ 1500mg (5%) low |
Zinc | 0.2 mg/ 7mg (3%) |
What is this food?
Sweet potato (orange-fleshed), cooked or prepared as a starchy vegetable.
Why it matters to health
Sweet potato is a good source of carbohydrates for energy and dietary fiber (about 2.9 g per 100 g), which can help you feel full and support healthy digestion. It also has sugar (about 5 g) that comes naturally with the food, plus low fat (0.3 g) and low sodium (83 mg), making it a practical choice for everyday meals. Since it’s a starchy food, it’s best to pair it with protein and vegetables so your plate stays balanced and your energy lasts through the day.
Healthier tips
- For your 3 full meals + 1–2 snacks a day: use sweet potato as your starch—about 1/2 to 1 cup cooked per meal (adjust based on your hunger and activity).
- Pair it with lean protein (fish, chicken, eggs, tofu) and add non-starchy veggies (e.g., kangkong, pechay, talong, okra) for better balance.
- Choose healthier cooking: boiled, steamed, or baked. If it’s in a dessert, watch added sugar and keep it as an occasional treat.
- If you’re having it as a snack, combine with protein (e.g., sweet potato + boiled egg or tofu) to help you stay satisfied.
Common Filipino dishes
Camote cue, Baked/boiled camote, Ginataang camote, Nilagang kamote, Sweet potato in lugaw
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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