Vegetables / Root Vegetables
Sweet potato, white, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 86% |
| Calories | 126kcal / 2530kcal (4%) |
Macronutrients
Protein | 0.4 g/ 71g (0.56%) | ||||||
Total Fat | 0.8 g/ 42g (1%) low | ||||||
| |||||||
Total Carbs | 29.3 g/ 348g (8%) | ||||||
| |||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.07 mg/ 1mg (5%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.2 mg NE/ 16mg NE (1%) |
Vit C | 23 mg/ 70mg (32%) high |
Minerals
Calcium | 83 mg/ 750mg (11%) |
Phosphorus | 37 mg/ 700mg (5%) |
Iron | 0.7 mg/ 12mg (5%) |
Sodium | 42 mg/ 1500mg (2%) low |
What is this food?
Boiled sweet potato (white), a starchy root vegetable that mainly provides carbohydrates. One 100g serving has about 126 kcal and 29.3g carbs, with 3.9g dietary fiber.
Why it matters to health
Sweet potato is a good energy source for your daily meals and snacks. The dietary fiber (3.9g) can help you feel fuller and support healthy digestion. It also has natural sugars (9g), so it’s best to pair it with protein and healthy fats in your plate for better balance. It’s very low in sodium (42mg) and has low fat (0.8g), which makes it a practical carb option when you’re building balanced meals.
Healthier tips
- Build your plate: add a serving of lean protein (fish, chicken, tofu, eggs) and vegetables (e.g., kangkong, pechay, broccoli) alongside the sweet potato.
- Portion guide: for a snack, try a smaller serving (about 1/2 cup cooked) and for meals, keep it as your main carb but not the only one on the plate.
- Choose cooking methods like boiled or steamed; avoid adding lots of sugar or syrup.
- Since it has some sugar naturally, pair it with protein/fiber-rich veggies to help keep your meals more satisfying.
- Fit it into your day: aim for 3 full meals plus 1–2 snacks; sweet potato can be a snack or part of lunch/dinner.
Common Filipino dishes
Camote cue, Ginataang kamote, Sweet potato in syrup (minatamis na kamote), Boiled camote with grated coconut, Kamote tops with eggs
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.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon