Sweet Potato Nutrition Breakdown

Despite its long history in America, the sweet potato has only begun to increase in popularity since the 1990s according to the U.S. Department of Agriculture. Sweet potatoes are a source of many nutrients, making them a healthful addition to your diet.

The Basics

One medium sweet potato about 4 5 inches long has 100 calories, is fat free, cholesterol free and very low in sodium. Sweet potatoes fit into the vegetable food group of U.S. Department of Agriculture's Food Guide Pyramid. The USDA recommends that adults consume two to three cups of vegetables per day, depending on age and sex. Americans miss the mark with vegetable intake, since the average intake of vegetables over the total population is 1.13 cups per day. One large sweet potato counts as one cup.

Fiber

Like many vegetables, sweet potatoes are a good source of fiber. One sweet potato provides 4 g of fiber, or 16 percent of the recommended daily value. Despite the importance of fiber as part of a healthy diet, most Americans do not consume the recommended 25 to 35 g of fiber per day. Normalizing bowel movements, maintaining bowel health and integrity, lowering cholesterol level, helping to control blood sugar and aiding in weight loss are among the benefits of including fiber in your diet. Eat the skin of the sweet potato to get the full amount of fiber.

Vitamin A

The bright orange flesh is responsible for providing 120 percent of the daily value for vitamin A. By comparison, Irish or white potatoes do not provide any vitamin A. Carotenes are the yellow or red pigments found in vegetables, such as sweet potatoes, that can be converted into vitamin A or retinol in the body. Among the functions of vitamin A are development and maintenance of epithelial function, immune function and vision health. Vitamin A is relatively stable to heat and light, including common cooking methods.

Vitamin C

The colorful sweet potato provides 30 percent of the daily value for vitamin C, which is more vitamin C than their Irish or white potato counterparts. Vitamin C, or ascorbic acid, functions as an antioxidant, repairing cell damage from free radicals. Vitamin C also plays a role in facilitating iron absorption, promoting resistance to infection and healing wounds.

Potassium

Sweet potatoes are high in the electrolyte potassium. They provide 397 mg of potassium per serving. Potassium is essential for maintaining normal water balance, regulating neuromuscular activity and promoting cellular growth. A potassium-rich diet can help prevent and control high blood pressure, and is abundant in the Dietary Approaches to Stopping Hypertension, or DASH, diet.

Additional Nutrients

Sweet potatoes also provide small amounts of iron, phosphorus, thiamin, riboflavin, niacin and folic acid. The independent science-based Center for Science in the Public Interest names sweet potatoes as one of the top-10 best foods.