📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 86 kcal | 4% | |
| Vitamin A | 19218 IU | 384% | |
| Carbohydrates | 20.1g | 7% | |
| Dietary fibre | 3.0g | 11% | |
| Vitamin C | 19.6mg | 22% | |
| Potassium | 337mg | 7% | |
| Vitamin B6 | 0.27mg | 16% | |
| Manganese | 0.26mg | 11% | |
| Sugars | 4.2g | — | |
| Glycaemic Index (GI) | 44 — Low | — | |
| Magnesium | 25mg | 6% |
Based on Australian Nutrient Reference Values (NRV). Source: FSANZ Australian Food Composition Database & USDA FoodData Central. Daily values based on a 2,000 calorie diet.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
One of the world's richest sources of beta-carotene — 100g provides 384% of daily vitamin A, essential for vision, immune function and skin health.
Despite being starchy, has a moderate GI (44–61) because natural sugars are balanced by fibre and resistant starch, slowing absorption.
Choline, B6 and potassium support neurotransmitter synthesis, nerve transmission and protection against cognitive decline.
Soluble fibre, resistant starch and antioxidants feed diverse gut bacteria and reduce gut inflammation effectively.
⚠️ Who should limit or avoid this food
Relatively high in carbohydrates (20g/100g). Stick to ½ medium and choose boiled over baked preparation for lower GI impact.
Moderate oxalate levels. Those with a history of calcium oxalate kidney stones should moderate their intake.
High potassium (337mg/100g). Combined with potassium-sparing drugs, excessive intake could contribute to hyperkalaemia.
Sweet potatoes are NOT nightshades — completely unrelated to white potatoes. Safe for people avoiding nightshades.
🔬 Possible side effects or risks
Extreme daily intake over weeks causes harmless orange-yellow skin tinting from beta-carotene accumulation.
Fibre and resistant starch can cause bloating in people not accustomed to high-fibre foods.
Large portions — particularly baked (higher GI than boiled) — can raise blood sugar meaningfully.
🛒 How to select fresh sweet potato
Fresh sweet potatoes have smooth, taut skin with no soft spots, cracks, wrinkles or mould. Skin colour should be uniform throughout.
Heavier sweet potatoes are denser and have better texture. Lightweight ones may be pithy and dry inside.
Green colouration indicates light exposure. Sweet potatoes contain far less solanine than white potatoes but avoid green-tinged ones.
🧊 Storage tips & shelf life
NOT the refrigerator. Cold temperatures convert starch to sugar, causing a hard core. A basket or paper bag works perfectly.
Refrigeration damages texture and flavour. Only refrigerate once cooked.
Cook first (bake, boil or steam), cool completely, then freeze in portions. Never freeze raw.
📖 About sweet potato — complete guide
Sweet potato stands out among starchy vegetables for combining substantial energy with an extraordinary micronutrient profile. Its beta-carotene concentration is virtually unmatched — 100g provides 384% of daily vitamin A needs. Because it's provitamin A (the body converts it to vitamin A on demand), toxicity — which can occur with preformed vitamin A from animal sources — is essentially impossible from sweet potato consumption alone.
The glycaemic index of sweet potato varies significantly with preparation — a critical fact for blood sugar management. Boiled sweet potato has a GI of approximately 44 (low), while baked rises to 61–82 (medium to high) due to resistant starch breakdown during prolonged high heat. Cooling cooked sweet potato before eating converts some starch back to resistant starch, further reducing glycaemic impact — making sweet potato salad or leftovers a useful blood sugar-friendly option.