Macro Breakdown
Glycemic Impact
| Glycemic Index | 54 (Low) |
| Glycemic Load | 11 |
| Insulin Index | 48 |
Health Scores (0-10)
Complete Nutrient Profile
| Nutrient | Amount / 100g | % Daily Value |
|---|---|---|
| Energy Kcal | 86.0 kcal | 4% DV |
| Protein | 1.6 g | 3% DV |
| Total Fat | 0.1 g | — |
| Carbohydrate | 20.1 g | 7% DV |
| Fiber | 3.0 g | 11% DV |
| Sugar | 4.2 g | 8% DV |
| Sodium | 55.0 mg | 2% DV |
| Calcium | 30.0 mg | 2% DV |
| Iron | 0.6 mg | 3% DV |
| Magnesium | 25.0 mg | 6% DV |
| Phosphorus | 47.0 mg | 4% DV |
| Potassium | 337.0 mg | 7% DV |
| Zinc | 0.3 mg | 3% DV |
| Vitamin C | 2.4 mg | 3% DV |
| Vitamin B6 | 0.2 mg | 12% DV |
| Vitamin A | 709.0 µg | 79% DV |
| Vitamin E | 0.3 mg | 2% DV |
Amino Acid Profile
| Amino Acid | Amount / 100g |
|---|---|
| Tryptophan | 0.031g |
| Threonine | 0.083g |
| Isoleucine | 0.055g |
| Leucine | 0.092g |
| Lysine | 0.066g |
| Methionine | 0.029g |
| Phenylalanine | 0.089g |
| Valine | 0.086g |
| Histidine | 0.030g |
Fatty Acid Breakdown
| Fatty Acid | Amount / 100g |
|---|---|
| saturated | 0.020g |
| monounsaturated | 0.001g |
| polyunsaturated | 0.014g |
Compare Sweet Potato With...
Health Condition Relevance
Skin Health
vitamin a. Vitamin C is required for collagen cross-linking. Zinc reduces inflammation and sebum. Vitamin A reg.
Insomnia
magnesium, vitamin b6. Tryptophan→serotonin→melatonin. Magnesium calms NMDA receptors. B6 is cofactor for serotonin synthes.
Pcos
magnesium, fiber. Insulin resistance drives 70%+ of PCOS. These nutrients improve insulin sensitivity, reduce androgen.
Hormonal & Metabolic Impact
Cofactor for neurotransmitter synthesis (serotonin, dopamine, GABA). Supports progesterone production in luteal phase.
Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.
Rapid blood sugar spikes → insulin surges → cellular insulin resistance over time. High sugar intake correlates with elevated cortisol.
Anti-Nutrients & How to Reduce Them
⚠️ Oxalates (spinach, beet greens, Swiss chard — bind calcium)
⚠️ Goitrogens (raw cruciferous — broccoli, kale, cabbage — can impair thyroid iodine uptake)
⚠️ Solanine (green potatoes, eggplant — toxic at very high levels)
Mitigation: Cooking cruciferous vegetables deactivates goitrogens. Pair high-oxalate greens with calcium-rich foods (they bind in gut, not kidneys). Avoid green potatoes.
Only a concern with very high raw intake + iodine deficiency (for goitrogens) or kidney stone history (for oxalates).
Best Preparation Methods
Ripeness: N/A
Preparation: Baking (increases sweetness via amylase conversion of starch→maltose). Boiling (lower GI than baking — less starch gelatinization). Cooling after cooking increases resistant starch 2x.