Vegetables / Root Vegetables
Sweet potato, white
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 89% |
| Calories | 105kcal / 2530kcal (4%) |
Macronutrients
Protein | 0.7 g/ 71g (0.99%) | ||||||
Total Fat | 0.5 g/ 42g (1%) low | ||||||
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Total Carbs | 24.3 g/ 348g (6%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.13 mg/ 1mg (10%) |
Vit B2 | 0.04 mg/ 1mg (3%) |
Vit B3 | 0.7 mg NE/ 16mg NE (4%) |
Vit C | 48 mg/ 70mg (68%) high |
Minerals
Calcium | 152 mg/ 750mg (20%) source |
Phosphorus | 50 mg/ 700mg (7%) |
Iron | 1.1 mg/ 12mg (9%) |
Sodium | 3 mg/ 1500mg (0.2%) free |
What is this food?
Sweet potato (white), cooked. It’s a starchy root vegetable that’s naturally sweet and filling.
Why it matters to health
Sweet potato provides carbohydrates for energy, plus dietary fiber (3.5 g per 100 g) that can help keep you full and support healthy digestion. It also has some sugar (4.9 g) and low sodium (3 mg), which makes it a good option for everyday meals. The fat is very low (0.5 g), so it’s generally light—just watch how it’s prepared (e.g., with lots of sugar, condensed milk, or deep-frying) to keep calories and added sugar in check.
Healthier tips
- For your 3 meals and 1–2 snacks: aim for a balanced plate—sweet potato as the carb, and add protein (fish, chicken, eggs, tofu, or beans) plus non-starchy vegetables.
- Portion guide: start with about 1/2 to 1 cup cooked sweet potato (depending on your appetite and activity), then add more veggies and protein if you’re still hungry.
- Choose healthier cooking: boiled, steamed, baked, or air-fried instead of deep-fried.
- If making it sweet (e.g., for snacks), go easy on added sugar and sweet toppings.
Common Filipino dishes
Camote cue, Baked sweet potato, Boiled camote, Ginataang camote, 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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