What is the nutritional value of 240g of sweet potatoes?

November 7, 2025 •

4 min read

According to the USDA, a 240-gram serving of raw, unprepared sweet potato contains approximately 206 calories and is packed with essential nutrients. This powerhouse root vegetable is rich in vitamins, minerals, and dietary fiber, making it a valuable addition to a balanced diet. Understanding what is the nutritional value of 240g of sweet potatoes can help you make informed dietary choices and leverage its health benefits.

Quick Summary

A 240g serving of sweet potato provides a wealth of essential nutrients, including significant amounts of beta-carotene and potassium, along with dietary fiber and moderate calories. It is a nutritious and versatile food, but its final nutritional content can be influenced by cooking methods, such as boiling versus baking, and whether the skin is consumed. Its distinct phytonutrient profile varies by flesh color.

Key Points

Rich in Vitamin A: 240g of sweet potato is an exceptional source of beta-carotene, which converts to a massive amount of Vitamin A in the body, supporting vision and immunity.
Good Source of Fiber: With about 7 grams of dietary fiber per 240g, sweet potatoes aid in digestion and promote satiety.
Boiling is Best for Vitamins: For maximum vitamin retention, boil sweet potatoes with their skin on, as baking can reduce levels of Vitamin A and C.
Relatively Low in Calories: A 240g serving contains only around 206 calories, making it a satiating and healthy choice for energy.
Boosts Antioxidant Intake: Depending on the variety, sweet potatoes provide powerful antioxidants like beta-carotene (orange) and anthocyanins (purple), which offer protective health benefits.
Mineral-Rich: The root vegetable is a good source of potassium for blood pressure regulation, as well as manganese for metabolism.
Excellent Energy Source: The carbohydrate content of 48 grams per serving offers a steady supply of energy, especially due to its fiber content and lower glycemic index when boiled.

Sweet Potato: A Nutritional Breakdown

The sweet potato, a starchy root vegetable known for its sweet flavor and vibrant color, is a nutrient-dense food that offers numerous health benefits. A standard serving provides a significant portion of your daily recommended intake of several key vitamins and minerals. The specific nutritional content can vary based on factors such as whether it's raw or cooked, with boiling generally preserving more nutrients than baking.

Macronutrient Profile of 240g Sweet Potato

For a 240g portion, the primary components are carbohydrates, with very little fat and a modest amount of protein.

Calories: A 240g serving of raw sweet potato provides approximately 206 calories. The calorie count can change slightly depending on the cooking method, but it remains a relatively low-calorie source of energy.
Carbohydrates: This portion contains about 48 grams of carbohydrates, including 7 grams of dietary fiber. This high fiber content contributes to a feeling of fullness and supports digestive health.
Protein and Fat: Sweet potatoes are not a significant source of protein, with this serving providing only about 4 grams. They are naturally very low in fat, with less than 0.5 grams per 240g serving.

Key Vitamins and Minerals in Sweet Potatoes

Sweet potatoes are particularly celebrated for their impressive vitamin and mineral content, especially Vitamin A, which they contain in abundance.

Vitamin A (as Beta-Carotene): The most notable nutrient is Vitamin A, largely in the form of beta-carotene. A 240g raw sweet potato provides significantly more than the daily recommended intake, which is vital for vision, immune function, and skin health.
Potassium: This mineral is crucial for blood pressure regulation and overall heart health. A single 240g serving can provide a good percentage of the daily value.
Vitamin C: An important antioxidant, Vitamin C supports the immune system and helps with collagen production.
Manganese: This trace mineral is essential for metabolism, bone health, and acting as an antioxidant.
Other Vitamins: Sweet potatoes also contain various B-vitamins, including B6 and B5, which play a role in energy metabolism.

Impact of Preparation on Nutrient Content

The way sweet potatoes are cooked can significantly influence their nutritional profile, particularly the glycemic index and specific vitamin levels. Some methods are more beneficial for certain health outcomes than others.

Boiling: Boiling sweet potatoes, especially with the skin on, is one of the best ways to preserve nutrients like beta-carotene and Vitamin C. This method also significantly lowers the glycemic index compared to baking, making it a better choice for blood sugar management.
Roasting/Baking: While delicious, baking at high temperatures can cause the starches to convert to simpler sugars and can degrade some heat-sensitive vitamins like Vitamin A and C. Cooking with the skin on can help retain some fiber and antioxidants.
Microwaving: Similar to boiling, microwaving is a quick method that can help preserve vitamins more effectively than baking.
Frying: Deep frying sweet potatoes should be avoided as it can introduce unhealthy fats and acrylamide, a potential carcinogen.

Different Sweet Potato Varieties and Their Unique Nutrients

The nutritional makeup can also differ slightly based on the flesh color of the sweet potato. While all varieties are healthy, some offer unique benefits.

Orange-fleshed: The most common variety, rich in beta-carotene for Vitamin A.
Purple-fleshed: These varieties owe their color to anthocyanins, powerful antioxidants with anti-inflammatory properties.
White-fleshed: These tend to have a higher starch content but lower beta-carotene levels compared to orange varieties. They still provide good amounts of fiber and other minerals.

Sweet Potato vs. White Potato: A Comparison

While both types of potatoes have their place in a healthy diet, their nutritional profiles differ in important ways.


Feature	Sweet Potato	White Potato	Reason/Difference
Calories	Slightly more per 100g, but comparable overall.	Slightly less per 100g.	Differences are minor and depend on preparation.
Vitamin A	Extremely high due to beta-carotene.	Low to none.	Sweet potatoes are one of the best food sources for Vitamin A.
Vitamin C	Excellent source, especially when boiled.	Also an excellent source.	Both are good for Vitamin C, but content can vary with preparation.
Potassium	Good source, particularly when baked.	Excellent source.	White potatoes often provide more potassium per serving.
Fiber	Good source (approx. 7g in 240g raw).	Good source (approx. 4g in 240g raw).	Sweet potatoes have slightly more fiber, aiding gut health and satiety.
Antioxidants	High levels of beta-carotene and anthocyanins.	Contains phenolic acids, but overall lower antioxidant content.	The vivid color of sweet potatoes indicates high antioxidant levels.
Glycemic Index (GI)	Lower GI, especially when boiled and cooled.	Higher GI, particularly when baked.	Preparation method and resistant starch can influence GI.

Conclusion

A 240g serving of sweet potatoes is a low-fat, high-fiber, and nutrient-dense addition to any diet. Its outstanding levels of beta-carotene, converting to Vitamin A in the body, make it a powerhouse for vision and immune health. The modest carbohydrate and fiber content contribute to sustained energy and digestive wellness. By choosing healthier cooking methods, such as boiling or microwaving, and including the skin, you can maximize its nutritional benefits. Whether orange, purple, or white, this versatile root vegetable offers a valuable nutritional profile for overall health and well-being. For more in-depth nutritional information on thousands of food items, you can explore the USDA's FoodData Central.

Cooking Recommendations for Optimal Nutrition

To get the most out of your sweet potatoes, consider these tips:

Boil with the skin on: This method reduces the glycemic index and retains more vitamins compared to baking.
Embrace the skin: The skin is packed with fiber and antioxidants, so wash it well and leave it on when cooking.
Add healthy toppings: Instead of butter and sour cream, top your sweet potato with Greek yogurt, cinnamon, fresh herbs, or a small drizzle of olive oil.
Cool cooked potatoes: Cooling cooked sweet potatoes before eating them can increase their resistant starch content, which feeds healthy gut bacteria.
Combine with other nutrients: Pair sweet potatoes with a lean protein source and other vegetables to create a complete and balanced meal.

Frequently Asked Questions

A 240g serving of raw, unprepared sweet potato contains approximately 206 calories, primarily from carbohydrates.

Yes, sweet potatoes can be beneficial for weight loss. They are rich in dietary fiber, which helps you feel full longer and manage appetite.

Yes, it is highly recommended to eat the skin of a sweet potato. The skin contains a significant amount of fiber and antioxidants, so consuming it maximizes the nutritional benefits.

Cooking methods impact sweet potato nutrition differently. Boiling, especially with the skin on, helps retain more vitamins and lowers the glycemic index. Baking can slightly reduce some vitamins but is still a healthy option.

Beta-carotene is a powerful antioxidant found in high concentrations in orange-fleshed sweet potatoes. The human body converts beta-carotene into Vitamin A, which is essential for healthy vision and immune function.

While sweet potatoes have a naturally sweet taste, their sugars are complex carbohydrates combined with a high fiber content. This slows down sugar absorption, preventing rapid blood sugar spikes, especially when boiled.

Both are nutritious, but sweet potatoes have an advantage due to their significantly higher Vitamin A and antioxidant content. White potatoes tend to have more potassium.

Yes, people with diabetes can eat sweet potatoes. Boiling them can help maintain a lower glycemic index, and the fiber content aids in blood sugar regulation.

Yes, different colors indicate a different phytonutrient profile. Orange sweet potatoes are rich in beta-carotene, while purple varieties are high in anthocyanins.