sweet potato


Sweet potato is not just a wonderful comfort food, its also a nutrient powerhouse containing very high levels of mineral manganese and exceptional levels of immune supporting Vitamins A as well as decent amounts of Vitamin C

Recipe ideas

Sweet potato partners really well with pumpkin seeds and my favourite way of eating this is to drizzle it with pumpkin seed oil before serving or to mash it with some pumpkin seed butter – yum!

PRIMARY MICRO NUTRIENTS Manganese, Vitamin A, Vitamin C, Copper, Potassium, Vitamins B1, B3, B5, B6
SECONDARY MICRO NUTRIENTS Iron, Magnesium, Phosphorus, Vitamin E
NUTRITIONAL HIGHLIGHTS Incredibly rich in beta-carotene, which is converted to vitamin A to support good vision and your immune system – note that the darker the colour, the higher is the carotene content

Glutathione rich

Anti-cancer properties – in orange sweet potatoes and sweet potato peels (study1study2).

Anthocyaninsphytonutrient antioxidants found in purple sweet potatoes that have been found

  • rich in antioxidants that protect your body from free radicals (study1study2study3)
  • Low Glycemic Response stabilises blood sugar (study)
  • Improves Insulin hormone response (study)
NUTRITIONAL NOTES Plant family = Convolvulaceae (Morning Glory)  and related to Jicama



Sweet potato, cooked, baked in skin, without salt RDA 1x medium  Sweet potato = 130g % RDA
Nutrient Unit per 100g
Water g 75.78
Energy kcal 2600 90 3.5%
Protein g 90 2.01 2.2%
Total lipid (fat) g 87.1111 0.15 0.2%
Carbohydrate, by difference g 224 20.71 9.2%
Fiber, total dietary g 3.3
Sugars, total g 6.48
Calcium, Ca mg 1000 38 3.8%
Iron, Fe mg 8 0.69 8.6%
Magnesium, Mg mg 420 27 6.4%
Phosphorus, P mg 700 54 7.7%
Potassium, K mg 470 475 101.1%
Sodium, Na mg 36
Zinc, Zn mg 11 0.32 2.9%
Copper, Cu mg 0.9 0.161 17.9%
Manganese, Mn mg 2.3 0.497 21.6%
Selenium, Se µg 55 0.2 0.4%
Vitamin C, total ascorbic acid mg 90 19.6 21.8%
Thiamin mg 1.2 0.107 8.9%
Riboflavin mg 1.3 0.106 8.2%
Niacin mg 16 1.487 9.3%
Pantothenic acid mg 5 0.884 17.7%
Vitamin B-6 mg 1.7 0.286 16.8%
Folate, total µg 400 6 1.5%
Choline, total mg 13.1
Betaine mg 34.6
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, IU IU 5000 19218 384.4%
Vitamin A, RAE mcg 900 960.9 106.8%
Vitamin E, total mg 15 0.72 4.8%
Vitamin D IU 600 0 0.0%
Vitamin K (phylloquinone) µg 120 2.3 1.9%

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods


WH Foods

Dr axe.com Sweet potato nutrition benefits

15 Health Benefits of Sweet Potatoes, According to Science


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