Vegetables / Root Vegetables
Sweet potato, yellow
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 88% |
| Calories | 135kcal / 2530kcal (5%) |
Macronutrients
Protein | 1.1 g/ 71g (1%) | ||||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||||
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Total Carbs | 31.8 g/ 348g (9%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.1 mg/ 1mg (8%) |
Vit B2 | 0.04 mg/ 1mg (3%) |
Vit B3 | 0.6 mg NE/ 16mg NE (3%) |
Vit C | 35 mg/ 70mg (50%) high |
Minerals
Calcium | 55 mg/ 750mg (7%) |
Phosphorus | 51 mg/ 700mg (7%) |
Iron | 0.7 mg/ 12mg (5%) |
Sodium | 4 mg/ 1500mg (0.27%) free |
What is this food?
Sweet potato (yellow), cooked/boiled or prepared as a starchy vegetable. For 100g, it has about 135 kcal, 31.8g carbohydrates, and 4.6g fiber.
Why it matters to health
Sweet potato is a good source of dietary fiber (4.6g per 100g), which helps you feel full and supports healthy digestion. It also provides carbohydrates for energy—useful for your daily meals and active days. Compared with many refined carbs, the fiber can help make your meals more satisfying. It has some sugar naturally (6.3g), so portion size still matters, especially if you’re having it alongside rice or noodles. Sodium is very low (4mg), which is good for everyday heart-friendly eating.
Healthier tips
- For meals, aim for a balanced plate: sweet potato + protein (fish, chicken, tofu, eggs) + non-starchy vegetables.
- If you’re also having rice, consider smaller portions of sweet potato (e.g., 1/2 cup cooked) so you don’t overload on starch for the meal.
- Choose cooking methods like boiled, steamed, or baked. If it’s made into fries or with lots of sugar, the calories can rise quickly.
- Pair it with fiber-rich veggies (like kangkong, pechay, okra) to keep your snacks and meals more filling.
- Use it as a snack option too: a small serving with yogurt or a hard-boiled egg can work well for your 1–2 daily snacks.
Common Filipino dishes
Camote cue, Ginataang kamote, Sweet potato in coconut milk (binagol-style), Baked/roasted camote, Nilagang kamote
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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