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Sweet Potato

Sweet potatoes are a nutrient-dense root vegetable renowned for their extraordinary beta-carotene content, giving them their characteristic orange color. They provide sustained energy.
  • Nutrition Facts

Serving Size: 1 medium baked (114g)

  • Calories: 103
  • Calories: 103
  • Fiber: 3.8g
  • Sugar: 5.4g
  • Protein: 2.3g
  • Fat: 0.1g
  • Key Nutrients
Vitamin A, Vitamin C, Manganese
  • Key Vitamins
Vitamin A (122% DV), Vitamin C (25% DV), Pantothenic Acid (B5) (20% DV), Vitamin B6 (19% DV), Niacin (B3) (11% DV), Thiamin (B1) (10% DV), Riboflavin (B2) (9% DV), Vitamin E (5% DV)
  • Essential Minerals
Manganese (25% DV), Copper (20% DV), Potassium (12% DV), Magnesium (7% DV), Phosphorus (5% DV)
  • Glycemic Impact
What’s This?
  • Glycemic Index (GI)
  • GI Score
  • Glycemic Load (GL)
  • GI per 100g:
  • Impact
  • Glycemic Scale Rating
Low (0-55)
Medium (56-69)
High (70+)
0 20 40 60 80 100
Fresh sweet potato, whole and sliced, on white background
Fresh sweet potato, whole and sliced, on white background
  • Health Benefits:
    • One of the richest sources of beta-carotene (vitamin A), with a single potato providing over 400% of the daily value for eye and immune health.
    • Contains complex carbohydrates with a moderate glycemic index, providing sustained energy release.
    • A good source of manganese, involved in bone health, metabolism, and antioxidant enzyme function.
    • Provides vitamin B6, which supports brain function, mood regulation, and hemoglobin production.
    • Rich in antioxidants including anthocyanins (in purple varieties) and chlorogenic acid, supporting cellular health.
    • Related reading: How Carbohydrates Actually Work in Your Body
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What’s This?

Glycemic Index (GI)

GI measures how fast a food raises blood sugar.

Glycemic Load (GL)

Tells you how big that rise actually is once portion size is factored in.

Example:

Watermelon has a high GI (it digests quickly) but a low GL because a normal serving doesn’t
contain many carbs so the actual blood-sugar impact is small.

Why it matters:

Understanding both GI and GL gives you a clearer picture of how foods affect your blood sugar both the speed of the rise and the true impact based on the portion you eat.