63 %
Vitamin A contributes to the normal function of the immune system, to the maintenance of normal vision and to the maintenance of normal skin.
How many calories are in steamed sweet potato?
67.2kcal
in an 80 g portion
84 kcal per 100 g.
Source: UK CoFID 2021, record 13-671. Checked 5 October 2026.
0.24 gFat
0.88 gProtein
2.2 gFibre
63 %Daily vitamin A
What’s in an 80 g portion
More than half of a portion is water. The rest is 16.3 g carbohydrate and 2.2 g fibre.
- 0.24 gFat
- 0.88 gProtein
- 16.3 gCarbohydrate
- 2.2 gFibre
- 59.8 gWater
- 0.6 gMinerals and the rest
Above average for vegetables
Sweet potato is 84 kcal per 100 g. The 240 vegetables in this database average 59.9.
Sweet potato84
Vegetables average59.9
Low in fat
0.3 g of fat per 100 g; the UK “low fat” line is 3 g.
Fat, per portion0.24 g
Saturates, per portion0.08 g
Vitamins and minerals in sweet potato
One of the 22 recorded reach the “high in” level. Vitamin A leads.
Only a trace
- Riboflavin
None recorded
- Vitamin D
- Vitamin B12
Show all 22 with amounts
Vitamin A0.5 mg, 63 %
Vitamin C13.6 mg, 17 %
Manganese0.32 mg, 16 %
Potassium280 mg, 14 %
Copper0.1 mg, 10 %
Pantothenic acid (vitamin B5)0.42 mg, 7.1 %
Vitamin E0.84 mg, 7 %
Chloride49.6 mg, 6.2 %
Phosphorus38.4 mg, 5.5 %
Thiamin (vitamin B1)0.06 mg, 5.1 %
Niacin (vitamin B3)0.64 mg, 4 %
Iron0.56 mg, 4 %
Biotin0.00192 mg, 3.8 %
Magnesium12.8 mg, 3.4 %
Folate0.0064 mg, 3.2 %
Vitamin B60.04 mg, 2.9 %
Zinc0.24 mg, 2.4 %
Calcium16 mg, 2 %
Selenium0.0008 mg, 1.5 %
Iodine0.0016 mg, 1.1 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What sweet potato doesn’t give you. And where to find it.
No recorded vitamin D, and only 1.8 % of the selenium reference intake and 3 % of the zinc reference intake per 100 g.
Vitamin D
0mgin sweet potato
Find it inBloater, grilled500 % per 100 g
Selenium
1.8%in sweet potato, per 100 g
Find it inKidney, pig, fried491 % per 100 g
Zinc
3%in sweet potato, per 100 g
Find it inOysters, raw592 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Sweet potato against other vegetables
Per 100 g, patra leaves (raw) has the most vitamin A in this comparison, followed by fenugreek leaves (raw) and sweet potato.
1.065mg
0.893mg
0.625mg
0.589mg
0.323mg
0.215mg
Patra leaves, raw+0.44 mg
Fenugreek leaves, raw+0.268 mg
Sweet potato, steamedthis page
Spinach, mature, raw−0.036 mg
Rape leaves, raw−0.302 mg
Mustard and cress, raw−0.41 mg
All values per 100 g, from the same dataset. Differences are against sweet potato.
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Questions about sweet potato
What the numbers say to the questions people actually search.
How many calories are in a portion of sweet potato?
A typical portion (80 g, one of your five a day) gives 67 kcal. Per 100 g the figure is 84 kcal.
Is sweet potato high in vitamin A?
Yes. Sweet potato, steamed has 0.625 mg vitamin A per 100 g, 78 % of the NRV, above the 30 % threshold for a “high in” claim.
Does steaming change the thiamin in sweet potato?
Yes. Per 100 g, thiamin goes from 0.17 mg raw to 0.07 mg steamed. Part of that is the vitamin or mineral itself changing, part is the change in water content.
Which vitamins and minerals does sweet potato have most of?
By share of the daily reference intake: vitamin A (0.625 mg, 78 %), vitamin C (17 mg, 21 %) and manganese (0.4 mg, 20 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-671, Sweet potato, steamed, published by Public Health England under the Open Government Licence v3.0. Main data references: Vegetables, Herbs and Spices Supplement, 1991. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Sweet Potato). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More vegetables
From the same group, with calories per 100 g, and the foods with the most vitamin A.
More vegetables
- Sweet potato, wedges, baked139 kcal
- Alfalfa sprouts, raw24 kcal
- Cabbage, red, boiled15 kcal
- Courgette, roasted39 kcal
- Marrow, parwal, raw14 kcal
- Parsnip, raw64 kcal
- All 240 vegetables
Most vitamin A
- Seaweed, nori, dried, raw2.48 mg
- Carrots, old, raw1.96 mg
- Carrots, old, microwaved1.89 mg
- Liver, calf, fried25.2 mg
- Liver, pig, stewed22.6 mg
- Liver, lamb, fried19.7 mg
- Vitamin A guide