Sweet potato, raw, unprepared
FDC 168482cup, cubes (133 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 91 · -2 vs Vegetables medianRaw sweet potato scores 91 of 100, an Elite result, ranking 32nd of 60 in the Vegetables category, just under the category median of 93. Its defining nutrient is vitamin A at 79% of the daily value, with dietary fiber adding 11% more, based on a cup of cubes at 86 calories per 100 grams.
It's typically roasted, baked whole, or cubed into stews rather than eaten raw. Sugar sits at 4.18 grams per 100 grams, ordinary for a starchy root, and no limit is flagged here; rutabagas rank slightly higher in the same category for anyone comparing root vegetables.
See how this score is calculated, build a plate around sweet potato, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | 4% |
| Total fat | 0.05 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 55 mg | 2% |
| Carbohydrate | 20 g | 7% |
| Dietary fiber | 3 g | 11% |
| Sugars | 4.2 g | |
| Protein | 1.6 g | 3% |
| Potassium | 337 mg | 7% |
| Calcium | 30 mg | 2% |
| Iron | 0.61 mg | 3% |
| Magnesium | 25 mg | 6% |
| Vitamin C | 2.4 mg | 3% |
| Vitamin A | 709 µg | 79% |
| Vitamin E | 0.26 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 114 kcal | 6% |
| Total fat | 0.07 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 73 mg | 3% |
| Carbohydrate | 27 g | 10% |
| Dietary fiber | 4 g | 14% |
| Sugars | 5.6 g | |
| Protein | 2.1 g | 4% |
| Potassium | 448 mg | 10% |
| Calcium | 40 mg | 3% |
| Iron | 0.81 mg | 5% |
| Magnesium | 33 mg | 8% |
| Vitamin C | 3.2 mg | 4% |
| Vitamin A | 943 µg | 105% |
| Vitamin E | 0.35 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 168482Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Rutabagas, rawDensity 92 vs 91Celery, rawDensity 93 vs 91Tomato powderDensity 93 vs 91Original analysis by NutriVerdict
In the kitchen and how to use it
Sweet potatoes are typically roasted whole, baked, cubed and boiled for soups and stews, mashed as a side dish, fried into fries or chips, or baked into pies and casseroles. Their dense flesh turns naturally sweet and soft when cooked, and the orange-fleshed varieties common in American markets pair well with cinnamon, brown sugar, chili and lime, or black beans, depending on whether the dish leans sweet or savory. They can be prepared with the skin on or off.
Choose sweet potatoes that are firm with no soft spots, sprouts, or blemishes, and store them in a cool, dark, well-ventilated place rather than the refrigerator, which can affect their texture over time. A cup of raw cubes (133 grams) provides about 79% of the Daily Value for vitamin A, the standout nutrient in this vegetable, and at 86 calories per 100 grams it makes a moderate-calorie side dish to build a meal around.
Frequently asked questions about sweet potato, raw
How many calories are in sweet potatoes?
Raw sweet potato has about 86 calories per 100 grams.
Are sweet potatoes a good source of vitamin A?
Yes, a cup of raw cubes (133 grams) provides around 79% of the Daily Value for vitamin A.
How should sweet potatoes be stored?
Keep them in a cool, dark, well-ventilated spot rather than the refrigerator to preserve their texture.