1 piece (medium) of Sweet Potato (Raw) (130 g) has 112 calories. That works out to 86 calories per 100 g. It contains 26.1 g of carbs, 2.1 g of protein, 0.1 g of fat and 3.9 g of fiber. Its 921.7 µg of Vitamin A covers 102% of the Daily Value. Its glycemic index is 44 (low), so it raises blood sugar slowly.

What is Sweet Potato (Raw)?

Native to the tropical Americas, sweet potato is a starchy root vegetable, usually with orange flesh beneath its skin. Raw, it is firm, crisp and mildly sweet; cooking softens it and brings out a fuller sweetness. Around the world it is commonly baked, roasted, boiled or added to soups and stews. You can also grate raw sweet potato finely into a slaw or salad, though it is more often served cooked.

It provides fibre and beta-carotene, while being relatively low in protein. Pair it with beans, lentils or a protein-rich topping for a more sustaining meal. Roasting or steaming with a modest amount of added fat keeps its natural flavour in focus.

Sweet Potato (Raw) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

20.1g

· 7% DV

Protein

1.6g

· 3% DV

Fat

0.1g

· 0% DV

Fiber

· 11% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 92% · Protein 7% · Fat 1%

Sweet Potato (Raw) Vitamins & Minerals

Vitamins

Vitamin A

709µg · 79% DV

0.8mg · 16% DV

0.21mg · 12% DV

0.08mg · 7% DV

Minerals

Potassium ⭐

337mg · 10% DV

Phosphorus

47mg · 7% DV

Iron

1mg · 6% DV

Magnesium

25mg · 6% DV

How Nutritious Is Sweet Potato (Raw)?

Nutrient density

Very high

80/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

49/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Sweet Potato (Raw) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Sweet Potato (Raw)

To burn the 86 calories in 100 g:

🚶

21min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Sweet Potato (Raw) Processed?

NOVA 1

Unprocessed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Sweet Potato (Raw) Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Sweet Potato (Raw) Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Sweet Potato (Raw) Fat Profile

SATURATED

0.02g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.02g

⚖️

Omega 6:3 ratio 1:1

Below the ideal 4:1 — a good omega balance.

Compare Sweet Potato (Raw)

🍠vs🍅

Sweet Potato (Raw) vs Tomato68 kcal more per 100 g

→🍠vs🥗

Sweet Potato (Raw) vs Mixed Green Salad68 kcal more per 100 g

→🍠vs🫑

Sweet Potato (Raw) vs Red Pepper55 kcal more per 100 g

→🍠vs🥄

Sweet Potato (Raw) vs Boiled Beetroot42 kcal more per 100 g

→

Foods Similar to Sweet Potato (Raw)

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Sweet Potato (Raw)

Can you eat sweet potato raw?

Yes, sweet potato can be eaten raw; it is not poisonous. It is firm and starchy, though, so some people find it harder to digest uncooked. Try a small amount sliced thinly, or cook it to soften the texture.

What does raw sweet potato taste like?

Raw sweet potato tastes mildly sweet and starchy, with a firm, crisp bite. It is less sweet and less soft than cooked sweet potato, and its texture is denser than that of many raw salad vegetables.

Can you eat sweet potato skin?

Yes, sweet potato skin is edible. Scrub it thoroughly under running water to remove dirt before eating it raw; peel away any damaged areas, and discard the potato if the skin is moldy or extensively soft.

How should you store whole sweet potatoes?

Keep whole sweet potatoes in a cool, dry, dark place with good airflow. Avoid storing them in a damp spot or in a sealed plastic bag, as trapped moisture encourages spoilage.

Should sweet potatoes be refrigerated?

No, whole sweet potatoes are best kept out of the refrigerator. Cold storage can affect their texture and flavor; refrigerate them only after they have been cut or cooked, in a covered container.

Can you freeze raw sweet potatoes?

You can freeze them raw, but the texture may become watery or soft after thawing. For better results, cook the sweet potato first, let it cool, and freeze it in an airtight container.

How can you tell if a sweet potato has gone bad?

A sweet potato may be spoiled if it is moldy, smells unpleasant, or has widespread soft, wet, or shriveled areas. A small bruise alone does not necessarily mean it is bad, but discard one with extensive damage.

Are sweet potatoes and yams the same thing?

No, sweet potatoes and true yams are different plants. Sweet potatoes usually have smooth skin and orange, pale, or purple flesh; true yams are a separate crop, often with rougher skin and starchier flesh.

Can dogs eat raw sweet potato?

Dogs should not be given raw sweet potato; it is hard and may be difficult to chew and digest. If offering it as a treat, cook it plain, remove any seasoning, and serve only a small piece.

Why does cut sweet potato turn brown?

A cut sweet potato can turn brown when its exposed flesh reacts with oxygen in the air. This natural discoloration does not automatically mean it has spoiled; cover the pieces or place them in cold water until you use them.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026