Sweet Potato Nutrition Facts: Calories, Macros & Health Benefits
Summary: Sweet Potato contains 195 calories, 2.8g protein, 30g carbs, and 7.5g fat per one roll (210g). It is a source of sodium, iron, zinc.
Nutrition Facts — one roll (210g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 195 kcal | 10% |
| Protein | 2.8g | 6% |
| Carbohydrates | 30.0g | 11% |
| Total Fat | 7.5g | 10% |
| Fiber | 2.5g | 9% |
| Sugar | 5.5g | -- |
| Saturated Fat | 1.0g | 5% |
| Sodium | 420.0mg | 18% |
| Potassium | 2.0mg | 0% |
| Calcium | 18.0mg | 1% |
| Iron | 180.0mg | 1000% |
| Magnesium | 0.40mg | 0% |
| Zinc | 55.0mg | 500% |
| Vitamin C | 0.05mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Vitamin B6 | 0.60mg | 35% |
| Vitamin B12 | 0.08mcg | 3% |
| Folate | 12.0mcg | 3% |
| Vitamin E | 0.40mg | 3% |
| Phosphorus | 280.0mg | 22% |
Is Sweet Potato Good for You?
Sweet Potato provides 195 calories per one roll (210g) with 2.8g protein, 30g carbohydrates, and 7.5g fat. It is a source of sodium (18% dv), iron (1000% dv), zinc (500% dv).
Japanese maki sushi roll with seasoned rice, nori, and battered deep-fried sweet potato filling, often accompanied by avocado and sesame.
Key Health Benefits of Sweet Potato
- Sodium (18% 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 (500% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (35% DV): Supports balanced nutrition when included as part of your daily meals.
- Phosphorus (22% 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 195 calories per one roll (210g).
How much protein is in sweet potato?
Sweet Potato provides 2.8g of protein per one roll (210g).
How many carbs are in sweet potato?
Sweet Potato has 30g of carbohydrates per one roll (210g).
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.