Sweet potato

Zoom on carbohydrates

• The energy of the raw sweet potato comes mainly from its carbohydrates, at 18.30 g per 100 g.
• This amount is well below the average carbohydrate content of potatoes and tubers at 26.97 g per 100 g.
• The carbohydrates are mainly starch (12.70 g per 100 g).

Zoom on fibres

• Raw sweet potatoes contain a significant amount of fibre (2.87 g per 100 g).
• This amount is lower than the average quantity present in potatoes and tubers (3.04 g per 100 g).

Zoom on proteins

• The protein content (1.51 g per 100 g) in sweet potatoes is lower than the average amount found in potatoes and tubers (2.66 g per 100 g).

Zoom on lipids

• The amount of fat in raw sweet potato (0.15 g per 100 g) is lower than the average quantity found in potatoes and tubers (5.47 g per 100 g).
• Raw sweet potato is fat-free* as it contains less than 0.5 g fat per 100 g.

*Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods. 

Zoom on minerals and trace elements

• Raw sweet potato is a source of:
  • potassium as it provides 18.65% of DRVs, i.e. 373 mg per 100 g;
  • copper as it provides 15 % of DRVs, i.e. 0.15 mg per 100 g.
• It contains a significant amount of manganese, equivalent to 13% of DRVs, i.e. 0.26 mg per 100 g.
• Raw sweet potato also provides the equivalent of 6.71% of DRVs for phosphorus, i.e. 47 mg per 100 g.
• The amount of other minerals and trace elements is less than 6% of DRVs.

Zoom on vitamins

• Raw sweet potato is high in vitamin A as it provides the equivalent of 177.29% of DRVs, i.e. 1418 µg per 100 g.
• It also contains significant amounts of vitamin B6 and B5. In fact, it provides the equivalent of:
  • 13.57% of DRVs for vitamin B6, i.e. 0.19 mg per 100 g;
  • 13.33% of DRVs for vitamin B5, i.e. 0.80 mg per 100 g.
• The quantity of other vitamins represents less than 7% of DRVs.

*Calculation made: Beta-Carotene / 6 + retinol 

Zoom on polyphenols

• Polyphenols are substances with an antioxidant effect.
• According to the chromatographic extraction method after hydrolysis, lignans are the only polyphenols present in raw sweet potato.

The following values are approximate and depend on variety, season, ripeness, cultivation conditions, etc. Cooked sweet potatoes provide an average of 62.80 calories (kcal) per 100 g, i.e. 265 kJ. A sweet potato weighs on average between 0.50 and 3 kg, which represents an energy intake ranging from 314 to 1,884 kcal.

COMPOSITION TABLES

For each nutrient, the tables provide information on the content, the minimum and maximum values, as well as the percentage of the Dietary Reference Values (DRVs) per 100 g net of cooked sweet potato. 

Zoom on carbohydrates

• The energy of the cooked sweet potato comes mainly from its carbohydrates, at 12.20 g per 100 g.
• This amount is lower than the average carbohydrate content of the “potatoes and other tubers” family: about 26.97 g per 100 g (much higher than the average carbohydrate content of cooked vegetables – 4.85 g per 100 g).
• Most of this is starch (6.14 g per 100 g).

Zoom on fibres

• Cooked sweet potatoes contain a significant amount of fibre (2.90 g per 100 g). This amount is almost identical to the average quantity found in cooked vegetables (2.89 g per 100 g) and lower than the average amount of fibre in potatoes and other tubers (3.04 g per 100 g).

Zoom on proteins

• Its protein content (1.69 g per 100 g) is lower than the average amount found in potatoes and other tubers (2.66 g per 100 g).

Zoom on lipids

• The amount of fat in cooked sweet potato (0.10 g per 100 g) is lower than the average quantity found in potatoes and other tubers (5.47 g per 100 g).
• Cooked sweet potatoes are fat-free* as they contain less than 0.5 g of fat per 100 g.

*Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods. 

Zoom on minerals and trace elements

• Cooked sweet potato is a source of:
  • manganese as it provides 19% of DRVs, i.e. 0.38 mg per 100 g;
  • potassium as it provides 17.65% of DRVs, i.e. 353 mg per 100 g.
• It contains a significant amount of copper, equivalent to 13% of DRVs, i.e. 0.13 mg per 100 g.
• Cooked sweet potato also provides the equivalent of:
  • 6.14% of DRVs for phosphorus, i.e. 43 mg per 100 g;
  • 6% of DRVs for magnesium, i.e. 22.50 mg per 100 g.
• The amount of other minerals and trace elements is less than 6% of DRVs.

Zoom on vitamins

• Cooked sweet potatoes are high in vitamin A as they provide the equivalent of 218.75% of Dietary Reference Values (DRVs), i.e. 1750 µg per 100 g.
• They are also a source of:
  • vitamin C as they provide the equivalent of 20.25% of DRVs, i.e. 16.20 mg per 100 g;
  • vitamin B6 as they provide the equivalent of 16.43% of DRVs, i.e. 0.23 mg per 100 g.
• Sweet potatoes provide a significant amount of vitamin B5, equivalent to 12.17% of DRVs, i.e. 0.73 mg per 100 g.
• They also provide the equivalent of:
  • 7.45% of DRVs for vitamin B1, i.e. 0.082 mg per 100 g;
  • 6.92% of DRVs for vitamin E, i.e. 0.83 mg per 100 g;
  • 6.31% of DRVs for vitamin B3, i.e. 1.01 mg per 100 g.
• The quantity of other vitamins represents less than 6% of DRVs.

*Calculation made: Beta-Carotene / 6 + retinol 

According to the definitions of nutrition claims as presented in Regulation (EC) No 1924/2006 on nutrition and health claims, and in view of the composition of cooked sweet potato, the following claims can be used:

NUTRITION CLAIMS OF COOKED SWEET POTATO

• High in vitamin A (100 g of cooked sweet potato provide more than 30% of DRVs)
• Fat-free (100 g of cooked sweet potato contain less than 0.5 g of fat)
• Source of vitamin C (100 g of cooked sweet potato provide more than 15% of DRVs)
• Source of manganese (100 g of cooked sweet potato provide more than 15% of DRVs)
• Source of potassium (100 g of cooked sweet potato provide more than 15% of DRVs)
• Source of vitamin B6 (100 g of cooked sweet potato provide more than 15% of DRVs)

HEALTH CLAIMS (for a consumption of 100 g of cooked sweet potato)

Vitamin A

• Vitamin A has a role in the process of cell specialisation.
• Vitamin A contributes to:
  • maintenance of normal skin,
  • maintenance of normal mucous membranes,
  • maintenance of normal vision,
  • normal iron metabolism,
  • normal function of the immune system.

Vitamin C

• Vitamin C contributes to:
  • normal function of the immune system during and after intense physical exercise,
  • normal collagen formation for the normal function of blood vessels,
  • normal collagen formation for the normal function of bones,
  • normal collagen formation for the normal function of cartilage,
  • normal collagen formation for the normal function of gums,
  • normal collagen formation for the normal function of skin,
  • normal collagen formation for the normal function of teeth,
  • normal energy-yielding metabolism,
  • normal functioning of the nervous system,
  • normal psychological function,
  • normal function of the immune system,
  • protection of cells from oxidative stress,
  • reduction of tiredness and fatigue,
  • regeneration of the reduced form of vitamin E.
• Vitamin C increases iron absorption.

Manganese

• Manganese contributes to:
  • normal energy-yielding metabolism,
  • maintenance of normal bones,
  • normal formation of connective tissues,
  • protection of cells from oxidative stress.

Potassium

• Potassium contributes to:
  • normal functioning of the nervous system,
  • normal muscle function,
  • maintenance of normal blood pressure.

Vitamin B6

• Vitamin B6 contributes to:
  • normal cysteine synthesis,
  • normal homocysteine metabolism,
  • normal energy-yielding metabolism, 
  • normal functioning of the nervous system,
  • normal protein and glycogen metabolism,
  • normal psychological function,
  • normal red blood cell formation,
  • normal function of the immune system,
  • reduction of tiredness and fatigue,
  • regulation of hormonal activity.