Sweet Potato
Evidence-based nutritional information, health benefits, and longevity research for sweet potato. Serving size: 100g (1 small, baked with skin)
Complete Nutritional Profile
Per 100g (1 small, baked with skin)
Health Benefits
Evidence-based health benefits of sweet potato
Exceptionally high in beta-carotene/vitamin A (384% DV) for vision and immune function
High fiber content supports gut health and blood sugar regulation
Potassium for blood pressure regulation and cardiovascular health
Low glycemic index (despite sweetness) - good for blood sugar control
Anthocyanins in purple varieties offer additional antioxidant benefits
May improve insulin sensitivity and reduce inflammation
Longevity & Healthspan Research
Latest scientific evidence on sweet potato and healthy aging
How to Use Sweet Potato
1/2 to 1 cup (100-200g) cooked, 3-5 times per week as part of varied vegetable intake. Purple varieties offer additional anthocyanins.
- Baked with skin: Maximum nutrient retention, fiber intact
- Steamed: Preserves nutrients, lower glycemic impact
- Roasted: Enhances flavor, caramelizes natural sugars
- Avoid: Frying which adds unhealthy fats, marshmallow toppings with added sugar
Cooking and consuming with small amounts of fat increases beta-carotene absorption by 3-5x. Baking or steaming preserves more nutrients than boiling.
- Add healthy fat (olive oil, avocado) to enhance beta-carotene absorption
- Pair with protein for balanced meal and stable blood sugar
- Combine with leafy greens for complete nutritional profile
- Kidney stones (calcium oxalate type): Contains moderate oxalates
- Diabetes: Monitor portions and pair with protein/fat to moderate blood sugar impact
- Rare: Allergy to sweet potato