½ cup (medium) of Sweet potato puree (120 g) has 108 calories. That works out to 90 calories per 100 g. It contains 24.6 g of carbs, 1.8 g of protein, 0.2 g of fat and 3.4 g of fiber. Its 1140 µg of Vitamin A covers 127% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.

Sweet potato puree Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

20.5g

· 7% DV

Protein

1.5g

· 3% DV

Fat

0.2g

· 0% DV

Fiber

2.8g

· 10% DV

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

Calories come from: Carbs 91% · Protein 7% · Fat 2%

Sweet potato puree Vitamins & Minerals

Vitamins

Vitamin A

950µg · 106% DV

0.8mg · 16% DV

Vitamin C

12mg · 13% DV

0.2mg · 12% DV

Minerals

Phosphorus

47mg · 7% DV

Potassium ⭐

230mg · 7% DV

Iron

1mg · 6% DV

Magnesium

18mg · 4% DV

How Nutritious Is Sweet potato puree?

Nutrient density

High

70/ 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

47/ 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 puree Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Sweet potato puree

To burn the 90 calories in 100 g:

🚶

22min

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 puree Processed?

NOVA 2

Minimally Processed

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 puree 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 puree Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Sweet potato puree Fat Profile

SATURATED

0.04g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 4:1

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

Compare Sweet potato puree

🍠vs🍅

Sweet potato puree vs Tomato72 kcal more per 100 g

→🍠vs🥗

Sweet potato puree vs Mixed Green Salad72 kcal more per 100 g

→🍠vs🫑

Sweet potato puree vs Red Pepper59 kcal more per 100 g

→🍠vs🥄

Sweet potato puree vs Boiled Beetroot46 kcal more per 100 g

→

Foods Similar to Sweet potato puree

🍅

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 puree

How can I make sweet potato puree smoother?

Cook the sweet potatoes until completely tender, preferably by steaming or baking, then mash while warm. Add warm water, milk, or a plant-based drink gradually until it reaches the texture you want.

Why does sweet potato puree turn watery?

It can become watery when the potatoes absorb too much water during boiling or when too much liquid is added. Baking or steaming usually produces a thicker, more concentrated puree.

Can sweet potato puree be frozen?

Yes. Freeze it in airtight, portion-sized containers; after thawing, stir or mash it again if the texture separates slightly.

How long does cooked sweet potato puree last in the fridge?

Cool it promptly and store it in a sealed container in the refrigerator for about 3 to 4 days. Discard it if it develops mold, an off smell, or an unusual color.

What seasonings go well with sweet potato puree?

Cinnamon and nutmeg work well for a sweeter dish, while cumin, smoked paprika, black pepper, garlic, and lemon suit savory meals. Tahini or olive oil can also balance its natural sweetness.

Is sweet potato puree a good substitute for regular mashed potato?

It is a useful alternative when you want a naturally sweeter flavor and a more vibrant color. It works especially well with roasted vegetables, fish, chicken, beans, lentils, and stews.

Is sweet potato puree better before or after a workout?

Its carbohydrate content can make it a practical meal component before training or after exercise. For post-workout recovery, pair it with a protein-rich food such as yogurt, eggs, tofu, fish, or legumes.

Can babies eat sweet potato puree?

Plain, thoroughly cooked sweet potato puree is commonly used when babies begin complementary foods, provided it suits their developmental stage. Serve it without salt, sugar, or honey, and seek professional advice for feeding concerns.

Does sweet potato puree always cause a rapid blood sugar spike?

No. The response depends on portion size, cooking method, and the rest of the meal. Pairing it with protein, fats, and other fiber-rich foods can help create a more balanced meal.

What should I check when buying ready-made sweet potato puree?

Read the ingredient list and choose products without unnecessary added sugar, excess salt, cream, or flavorings. A short ingredient list with sweet potato as the main ingredient is generally the simplest choice.

Have another question about Sweet potato puree?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026