Sweet Potato Nutrition Facts: Calories, Macros & Health Benefits
Summary: Sweet Potato contains 145 calories, 5.5g protein, 20g carbs, and 4.8g fat per 2 pieces (280g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — 2 pieces (280g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 145 kcal | 7% |
| Protein | 5.5g | 11% |
| Carbohydrates | 20.0g | 7% |
| Total Fat | 4.8g | 6% |
| Fiber | 3.8g | 14% |
| Sugar | 4.0g | -- |
| Saturated Fat | 2.0g | 10% |
| Cholesterol | 8.0mg | 3% |
| Sodium | 420.0mg | 18% |
| Potassium | 6.0mg | 0% |
| Calcium | 30.0mg | 2% |
| Iron | 250.0mg | 1389% |
| Magnesium | 0.80mg | 0% |
| Zinc | 110.0mg | 1000% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Vitamin B6 | 1.0mg | 59% |
| Vitamin B12 | 0.14mcg | 6% |
| Folate | 38.0mcg | 10% |
| Vitamin E | 0.80mg | 5% |
| Vitamin K | 0.15mcg | 0% |
| Phosphorus | 310.0mg | 25% |
Is Sweet Potato Good for You?
Sweet Potato provides 145 calories per 2 pieces (280g) with 5.5g protein, 20g carbohydrates, and 4.8g fat. It is a source of saturated fat (10% dv), sodium (18% dv), iron (1389% dv).
Corn or flour tortillas filled with roasted sweet potato and black beans, topped with enchilada sauce and cheese, then baked. A Tex-Mex vegetarian dish.
Key Health Benefits of Sweet Potato
- Saturated Fat (10% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (18% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1389% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1000% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (59% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 5.5g protein per serving to support satiety and muscle maintenance.
How to Track Sweet Potato Nutrition with Gram
Use Gram to log sweet potato and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in sweet potato?
Sweet Potato contains 145 calories per 2 pieces (280g).
How much protein is in sweet potato?
Sweet Potato provides 5.5g of protein per 2 pieces (280g).
How many carbs are in sweet potato?
Sweet Potato has 20g of carbohydrates per 2 pieces (280g).
Is sweet potato good for tracking nutrition?
Yes. Sweet Potato can be logged by calories, macros, and micronutrients in the Gram app.
How should I use sweet potato in a meal plan?
Use Sweet Potato as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track sweet potato and thousands of other foods with the Gram app.