Welcome to the nutritional density value in 19 different types of sweet potato, ranging from 31.00 to 16.00 (out of a maximum of 100) per 100 Calories (kCal). The basic amount from the general description of sweet potato is Sweet potato leaves, raw. The nutritional density score (out of 100) or nutritional value of Sweet potato leaves, raw is 31.00.
Top ten sweet potato products high in nutritional value
Below is a summary list for the top ten sweet potato items ranked by the amount or level of nutritional value in 100g. At the bottom of the page is the full list for the 19 different types of sweet potato based on the content in different servings in grams and oz (and other serving sizes).
1. Sweet potato leaves, raw : 31.00%
2. Sweet potato leaves, cooked, steamed, without salt : 27.00%
3. Sweet potato, raw, unprepared : 22.00%
4. Sweet potato, cooked, baked in skin, flesh, without salt : 24.00%
5. Sweet potato, cooked, boiled, without skin : 24.00%
6. Sweet potato, canned, vacuum pack : 24.00%
7. Sweet potato, canned, mashed : 21.00%
8. Sweet potato, frozen, unprepared : 21.00%
9. Sweet potato, frozen, cooked, baked, without salt : 21.00%
10. Sweet potato, canned, syrup pack, solids and liquids : 22.00%
Following on from the ten top sweet potato items or products containing nutritional value we have a more comprehensive break down of Sweet potato leaves, raw, and the highest item containing nutritional value which is Sweet potato leaves, raw. Furthermore we provide a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on sweet potato. Our aim is to provide a comprehensive analysis of the nutritional value content in sweet potato.
Nutritional Density Values
The list at thee bottom of the page gives the total nutritional score in the 19 items from the general description 'sweet potato' each of which show the nutritional amounts as well as Energy, Protein, Total Fat, Carbohydrate, Fiber and The top 19 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.
The level of nutritional value can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total number of frozen food items is 6. The highest amount of nutritional value from the 6 frozen items is in Sweet potato, frozen, unprepared where the nutritional value content is 21.00 % per 100g. The number of food items classified as canned is 4 items. The highest amount of nutritional value from the 4 canned items is in Sweet potato, canned, vacuum pack where the score is 24.00 (per 100kCal).The total food items which are raw is 2 items. The highest amount of nutritional value from the 2 raw items is in Sweet potato leaves, raw where the nutritional content score is 31.00. The number of food items which are cooked are 9 items. The highest amount of nutritional value from the 9 cooked items is in Sweet potato leaves, cooked, steamed, without salt where the score is 27.00. Comparing raw and cooked sweet potato shows that cooking can change the levels of nutritional value by 4.
For a serving per 100g, in a diet, the amount of Energy is 42.00 kcal (2% RDA), the amount of Protein is 2.49 g (4% RDA), the amount of Total Fat is 0.51 g (1% RDA), the amount of Carbohydrate is 8.82 g (7% RDA), the amount of Fiber is 5.30 g (21% RDA) and The nutritional value amounts and nutrition facts for 100g is shown in the bar chart below as percentages of the recommended daily allowance.
For the food Sweet potato leaves, raw the typical serving size is 1.000 cup, chopped (or 35.00 g). In terms of the gram weight and total content for this serving the Energy content is 14.7 kcal, the Protein content is 0.87 g, the Total Fat content is 0.18 g, the Carbohydrate content is 3.09 g, the Fiber content is 1.86 g and 
The amount of protein, fat and carbs from this food is measured as a gram weight value although it is also useful to give the calories from these macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 2.1 (kcal).The total calories from carbohydrate is 11.0 (kcal).
This list of 19 types of sweet potato, is brought to you by www.dietandfitnesstoday.com and ranges from Sweet potato leaves, raw through to Sweet Potato puffs, frozen, unprepared where all food items are ranked by the nutritional value. The nutritional content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question what is the nutritional value of sweet potato.
Average Content for sweet potato
The average (or more correctly the arithmetic mean) amount of nutritional value contained in 100 Calories of sweet potato, based on the list below of 19 different items under the general description of sweet potato, is 21.79 % of nutritional value. The averages for the different nutrients are as follows; the average amount of Energy is 102.05 kcal, the average amount of Protein is 1.70 g, the average amount of Total Fat is 1.59 g, the average amount of Carbohydrate is 21.27 g, the average amount of Fiber is 2.69 g and the average amount of Sugars is 7.08 g.
Median Amount
The median nutritional Nutrition Density value is found in Sweet potato, canned, syrup pack, solids and liquids which in 100 Calories contains 22.00 % of Nutrition Density. For this serving the amount of Energy is 89.00 kcal, the amount of Protein is 0.98 g, the amount of Total Fat is 0.20 g, the amount of Carbohydrate is 20.93 g, the amount of Fiber is 2.50 g and the amount of Sugars is 15.40 g.
Highest Nutritional Density Content
Using the list below for the 19 different sweet potato nutrition entries in our database, the highest amount of nutritional value is found in Sweet potato leaves, raw which has a nutritional value of 31.00. For a 100g serving the Energy content is 42.00 kcal, the Protein content is 2.49 g, the Total Fat content is 0.51 g, the Carbohydrate content is 8.82 g, the Fiber content is 5.30 g,
The lowest nutritional value is in Sweet Potato puffs, frozen, unprepared which has a value of 16.00 % of nutritional value. For a 100g serving the amount of Energy is 161.00 kcal, the amount of Protein is 1.36 g, the amount of Total Fat is 3.58 g, the amount of Carbohydrate is 30.72 g, the amount of Fiber is 1.90 g, the amount of Sugars is 7.65 g.
The difference between the highest and lowest values gives a nutritional value range of 15. The range for the other nutrients are as follows; 119 kcal for Energy, 1.13 g for Protein, 3.07 g for Total Fat, 21.9 g for Carbohydrate, 3.4 g for Fiber,
Nutritional Scores per Typical Serving
For a typical serving of 1.000 cup, mashed (or 328.00 g) for Sweet potato, cooked, boiled, without skin, with salt the Energy content is 249.28 kcal, the Protein content is 4.49 g, the Total Fat content is 0.46 g, the Carbohydrate content is 58.12 g, the Fiber content is 8.2 g and the Sugars content is 18.83 g.
Nutritional Information Summary
From the list below you can find a full nutrition facts breakdown for all foods containing nutritional value which can be scaled for different servings and quantities.
List of Nutritional Values for Sweet potato
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| | 1. Sweet potato leaves, raw - nutritional score 31.00 / 100 |
| Fiber
(%RDA) | Energy
(%RDA) | Carbohydrate
(%RDA) | Total Fat
(%RDA) | Protein
(%RDA) | | For a 100g serving : | | | 5.30 g (21%) | 42.00 kcal (2%) | 8.82 g (7%) | 0.51 g (1%) | 2.49 g (4%) | | | Typical Serving size of 1.000 cup and chopped (or 35.00g): | | | 1.86 g (7%) | 14.7 kcal (1%) | 3.09 g (2%) | 0.18 g (0%) | 0.87 g (2%) | | | Other serving sizes 1.000 leaf (12-1/4" long) (or 16.00g): | | | 0.85 g (3%) | 6.72 kcal (0%) | 1.41 g (1%) | 0.08 g (0%) | 0.4 g (1%) | | | 2. Sweet potato leaves, cooked, steamed, without salt - nutritional score 27.00 / 100 |
| Fiber | Sugars | Energy | Carbohydrate | Total Fat | Protein | | For a 100g serving : | | | 1.90 g (8%) | 5.48 g (6%) | 41.00 kcal (2%) | 7.38 g (6%) | 0.34 g (1%) | 2.18 g (4%) | | | Typical Serving size of 1.000 cup (or 64.00g): | | | 1.22 g (5%) | 3.51 g (4%) | 26.24 kcal (1%) | 4.72 g (4%) | 0.22 g (0%) | 1.4 g (3%) | | | 3. Sweet potato, raw, unprepared - nutritional score 22.00 / 100 |
| Fiber | Sugars | Energy | Carbohydrate | Total Fat | Protein | | For a 100g serving : | | | 3.00 g (12%) | 4.18 g (5%) | 86.00 kcal (4%) | 20.12 g (15%) | 0.05 g (0%) | 1.57 g (3%) | | | Typical Serving size of 1.000 cup and cubes (or 133.00g): | | | 3.99 g (16%) | 5.56 g (6%) | 114.38 kcal (6%) | 26.76 g (21%) | 0.07 g (0%) | 2.09 g (4%) | | | Other serving sizes 1.000 sweetpotato and 5" long (or 130.00g): | | | 3.9 g (16%) | 5.43 g (6%) | 111.8 kcal (6%) | 26.16 g (20%) | 0.07 g (0%) | 2.04 g (4%) | | | 4. Sweet potato, cooked, baked in skin, flesh, without salt - nutritional score 24.00 / 100 |
| Fiber | Sugars | Energy | Carbohydrate | Total Fat | Protein | | For a 100g serving : | | | 3.30 g (13%) | 6.48 g (7%) | 90.00 kcal (5%) | 20.71 g (16%) | 0.15 g (0%) | 2.01 g (4%) | | | Typical Serving size of 1.000 cup (or 200.00g): | | | 6.6 g (26%) | 12.96 g (14%) | 180 kcal (9%) | 41.42 g (32%) | 0.3 g (0%) | 4.02 g (7%) | | | Other serving sizes 1.000 large (or 180.00g): | | | 5.94 g (24%) | 11.66 g (13%) | 162 kcal (8%) | 37.28 g (29%) | 0.27 g (0%) | 3.62 g (6%) | | | Other serving sizes 1.000 medium (2" dia, 5" long and raw) (or 114.00g): | | | 3.76 g (15%) | 7.39 g (8%) | 102.6 kcal (5%) | 23.61 g (18%) | 0.17 g (0%) | 2.29 g (4%) | | | Other serving sizes 1.000 small (or 60.00g): | | | 1.98 g (8%) | 3.89 g (4%) | 54 kcal (3%) | 12.43 g (10%) | 0.09 g (0%) | 1.21 g (2%) | | | 5. Sweet potato, cooked, boiled, without skin - nutritional score 24.00 / 100 |
| Fiber | Sugars | Energy | Carbohydrate | Total Fat | Protein | | For a 100g serving : | | | 2.50 g (10%) | 5.74 g (6%) | 76.00 kcal (4%) | 17.72 g (14%) | 0.14 g (0%) | 1.37 g (2%) | | | Typical Serving size of 1.000 cup and mashed (or 328.00g): | | | 8.2 g (33%) | 18.83 g (21%) | 249.28 kcal (12%) | 58.12 g (45%) | 0.46 g (1%) | 4.49 g (8%) | | | Other serving sizes 1.000 medium (or 151.00g): | | | 3.78 g (15%) | 8.67 g (10%) | 114.76 kcal (6%) | 26.76 g (21%) | 0.21 g (0%) | 2.07 g (4%) | | | 6. Sweet potato, canned, vacuum pack - nutritional score 24.00 / 100 |
| Fiber | Sugars | Energy | Carbohydrate | Total Fat | Protein | | For a 100g serving : | | | 1.80 g (7%) | 5.00 g (6%) | 91.00 kcal (5%) | 21.12 g (16%) | 0.20 g (0%) | 1.65 g (3%) | | | Typical Serving size of 1.000 cup and mashed (or 255.00g): | | | 4.59 g (18%) | 12.75 g (14%) | 232.05 kcal (12%) | 53.86 g (41%) | 0.51 g (1%) | 4.21 g (8%) | | | Other serving sizes 1.000 cup pieces (or 200.00g): | | | 3.6 g (14%) | 10 g (11%) | 182 kcal (9%) | 42.24 g (32%) | 0.4 g (1%) | 3.3 g (6%) | | | 7. Sweet potato, canned, mashed - nutritional score 21.00 / 100 |
| Fiber | Sugars | Energy | Carbohydrate | Total Fat | Protein | | For a 100g serving : | | | 1.70 g (7%) | 5.45 g (6%) | 101.00 kcal (5%) | 23.19 g (18%) | 0.20 g (0%) | 1.98 g (4%) | | | Typical Serving size of 1.000 cup (or 255.00g): | | | 4.34 g (17%) | 13.9 g (15%) | 257.55 kcal (13%) | 59.13 g (45%) | 0.51 g (1%) | 5.05 g (9%) | | | Other serving sizes 1.000 can (404 x 307) (or 496.00g): | | | 8.43 g (34%) | 27.03 g (30%) | 500.96 kcal (25%) | 115.02 g (88%) | 0.99 g (2%) | 9.82 g (18%) | | | 8. Sweet potato, frozen, unprepared - nutritional score 21.00 / 100 |
| Fiber | Energy | Carbohydrate | Total Fat | Protein | | For a 100g serving : | | | 1.70 g (7%) | 96.00 kcal (5%) | 22.22 g (17%) | 0.18 g (0%) | 1.71 g (3%) | | | Typical Serving size of 1.000 cup and cubes (or 176.00g): | | | 2.99 g (12%) | 168.96 kcal (8%) | 39.11 g (30%) | 0.32 g (0%) | 3.01 g (5%) | | | 9. Sweet potato, frozen, cooked, baked, without salt - nutritional score 21.00 / 100 |
| Fiber | Sugars | Energy | Carbohydrate | Total Fat | Protein | | For a 100g serving : | | | 1.80 g (7%) | 9.17 g (10%) | 100.00 kcal (5%) | 23.40 g (18%) | 0.12 g (0%) | 1.71 g (3%) | | | Typical Serving size of 1.000 cup and cubes (or 176.00g): | | | 3.17 g (13%) | 16.14 g (18%) | 176 kcal (9%) | 41.18 g (32%) | 0.21 g (0%) | 3.01 g (5%) | | | 10. Sweet potato, canned, syrup pack, solids and liquids - nutritional score 22.00 / 100 |
| Fiber | Sugars | Energy | Carbohydrate | Total Fat | Protein | | For a 100g serving : | | | 2.50 g (10%) | 15.40 g (17%) | 89.00 kcal (4%) | 20.93 g (16%) | 0.20 g (0%) | 0.98 g (2%) | | | Typical Serving size of 1.000 cup (or 228.00g): | | | 5.7 g (23%) | 35.11 g (39%) | 202.92 kcal (10%) | 47.72 g (37%) | 0.46 g (1%) | 2.23 g (4%) | | | Other serving sizes 1.000 can (404 x 307) (or 638.00g): | | | 15.95 g (64%) | 98.25 g (109%) | 567.82 kcal (28%) | 133.53 g (103%) | 1.28 g (2%) | 6.25 g (11%) | | | 11. Sweet potato, canned, syrup pack, drained solids - nutritional score 21.00 / 100 |
| Fiber | Sugars | Energy | Carbohydrate | Total Fat | Protein | | For a 100g serving : | | | 3.00 g (12%) | 5.74 g (6%) | 108.00 kcal (5%) | 25.36 g (20%) | 0.32 g (0%) | 1.28 g (2%) | | | Typical Serving size of 1.000 cup (or 196.00g): | | | 5.88 g (24%) | 11.25 g (13%) | 211.68 kcal (11%) | 49.71 g (38%) | 0.63 g (1%) | 2.51 g (4%) | | | 12. Sweet potato, cooked, candied, home-prepared - nutritional score 17.00 / 100 |
| Fiber | Sugars | Energy | Carbohydrate | Total Fat | Protein | | For a 100g serving : | | | 2.10 g (8%) | 27.25 g (30%) | 164.00 kcal (8%) | 32.12 g (25%) | 3.54 g (5%) | 0.89 g (2%) | | | Typical Serving size of 1.000 piece (2-1/2" x 2" dia) (or 105.00g): | | | 2.21 g (9%) | 28.61 g (32%) | 172.2 kcal (9%) | 33.73 g (26%) | 3.72 g (6%) | 0.93 g (2%) | | | 13. Sweet potato leaves, cooked, steamed, with salt - nutritional score 29.00 / 100 |
| Fiber | Sugars | Energy | Carbohydrate | Total Fat | Protein | | For a 100g serving : | | | 1.90 g (8%) | 5.48 g (6%) | 35.00 kcal (2%) | 7.38 g (6%) | 0.34 g (1%) | 2.18 g (4%) | | | Typical Serving size of 1.000 cup (or 64.00g): | | | 1.22 g (5%) | 3.51 g (4%) | 22.4 kcal (1%) | 4.72 g (4%) | 0.22 g (0%) | 1.4 g (3%) | | | 14. Sweet potato, cooked, baked in skin, flesh, with salt - nutritional score 17.00 / 100 |
| Fiber | Sugars | Energy | Carbohydrate | Total Fat | Protein | | For a 100g serving : | | | 3.30 g (13%) | 6.48 g (7%) | 92.00 kcal (5%) | 20.71 g (16%) | 0.15 g (0%) | 2.01 g (4%) | | | Typical Serving size of 1.000 medium (2" dia, 5" long and raw) (or 114.00g): | | | 3.76 g (15%) | 7.39 g (8%) | 104.88 kcal (5%) | 23.61 g (18%) | 0.17 g (0%) | 2.29 g (4%) | | | Other serving sizes 0.500 cup and mashed (or 100.00g): | | | 3.3 g (13%) | 6.48 g (7%) | 92 kcal (5%) | 20.71 g (16%) | 0.15 g (0%) | 2.01 g (4%) | | | 15. Sweet potato, cooked, boiled, without skin, with salt - nutritional score 24.00 / 100 |
| Fiber | Sugars | Energy | Carbohydrate | Total Fat | Protein | | For a 100g serving : | | | 2.50 g (10%) | 5.74 g (6%) | 76.00 kcal (4%) | 17.72 g (14%) | 0.14 g (0%) | 1.37 g (2%) | | | Typical Serving size of 1.000 cup and mashed (or 328.00g): | | | 8.2 g (33%) | 18.83 g (21%) | 249.28 kcal (12%) | 58.12 g (45%) | 0.46 g (1%) | 4.49 g (8%) | | | Other serving sizes 1.000 medium (or 151.00g): | | | 3.78 g (15%) | 8.67 g (10%) | 114.76 kcal (6%) | 26.76 g (21%) | 0.21 g (0%) | 2.07 g (4%) | | | 16. Sweet potato, frozen, cooked, baked, with salt - nutritional score 20.00 / 100 |
| Fiber | Energy | Carbohydrate | Total Fat | Protein | | For a 100g serving : | | | 1.80 g (7%) | 100.00 kcal (5%) | 23.40 g (18%) | 0.12 g (0%) | 1.71 g (3%) | | | Typical Serving size of 1.000 cup and cubes (or 176.00g): | | | 3.17 g (13%) | 176 kcal (9%) | 41.18 g (32%) | 0.21 g (0%) | 3.01 g (5%) | | | 17. Sweet Potatoes, french fried, frozen as packaged, salt added in processing - nutritional score 18.00 / 100 |
| Fiber | Sugars | Energy | Carbohydrate | Total Fat | Protein | | For a 100g serving : | | | 5.70 g (23%) | 12.90 g (14%) | 182.00 kcal (9%) | 35.58 g (27%) | 8.92 g (14%) | 2.16 g (4%) | | | Typical Serving size of 12.000 fries (or 51.00g): | | | 2.91 g (12%) | 6.58 g (7%) | 92.82 kcal (5%) | 18.15 g (14%) | 4.55 g (7%) | 1.1 g (2%) | | | 18. Sweet Potatoes, french fried, crosscut, frozen, unprepared - nutritional score 15.00 / 100 |
| Fiber | Sugars | Energy | Carbohydrate | Total Fat | Protein | | For a 100g serving : | | | 3.40 g (14%) | 6.46 g (7%) | 209.00 kcal (10%) | 25.52 g (20%) | 11.10 g (17%) | 1.70 g (3%) | | | Typical Serving size of 3.000 oz (or 85.00g): | | | 2.89 g (12%) | 5.49 g (6%) | 177.65 kcal (9%) | 21.69 g (17%) | 9.44 g (15%) | 1.45 g (3%) | | |