Sweet Potato Nutrition Facts: Calories, Macros & Health Benefits
Summary: Sweet Potato contains 410 calories, 5g protein, 58g carbs, and 17g fat per 2 pieces (30g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — 2 pieces (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 410 kcal | 20% |
| Protein | 5.0g | 10% |
| Carbohydrates | 58.0g | 21% |
| Total Fat | 17.0g | 22% |
| Fiber | 2.5g | 9% |
| Sugar | 28.0g | -- |
| Saturated Fat | 8.0g | 40% |
| Cholesterol | 35.0mg | 12% |
| Sodium | 280.0mg | 12% |
| Potassium | 2.0mg | 0% |
| Calcium | 25.0mg | 2% |
| Iron | 180.0mg | 1000% |
| Magnesium | 0.60mg | 0% |
| Zinc | 70.0mg | 636% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.08mcg | 0% |
| Vitamin B6 | 1.2mg | 71% |
| Vitamin B12 | 0.15mcg | 6% |
| Folate | 18.0mcg | 4% |
| Vitamin E | 1.2mg | 8% |
| Vitamin K | 0.10mcg | 0% |
| Phosphorus | 280.0mg | 22% |
Is Sweet Potato Good for You?
Sweet Potato provides 410 calories per 2 pieces (30g) with 5g protein, 58g carbohydrates, and 17g fat. It is a source of saturated fat (40% dv), cholesterol (12% dv), sodium (12% dv).
Soft cookies made with mashed sweet potato, flour, butter, and sugar, offering a slightly earthy sweetness
Key Health Benefits of Sweet Potato
- Saturated Fat (40% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1000% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (636% DV): Supports balanced nutrition when included as part of your daily meals.
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 410 calories per 2 pieces (30g).
How much protein is in sweet potato?
Sweet Potato provides 5g of protein per 2 pieces (30g).
How many carbs are in sweet potato?
Sweet Potato has 58g of carbohydrates per 2 pieces (30g).
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.