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Sweet potato

Regional seasonality

Available all year, with no season to wait for. — Northern North America

  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec
What else is in season in November?

Nutritional values (per 100g)

  • Calories86 kcal
  • Proteins1.57 g
  • Carbohydrates20.1 g
  • Fats0.05 g
  • Fiber3 g
  • Sodium0.055 g
  • Sugars4.18 g
  • CO₂ footprint40 g
Detailed nutrition enriched from Canadian Nutrient File — Sweet potato, raw

Per 100 g

Key nutrients

Saturated fat, calcium and iron. Open the full profile for every vitamin, mineral and fatty acid reported.

Nutrition source Health Canada · CNF 2026

These are the nutrient amounts available for 100 g of this ingredient. A missing nutrient means that no value was reported—not that the amount is zero.

  • Saturated fat 0.018 g<0.1% of daily maximum Codex NRV-NCD: maximum 20 g/day
  • Calcium 30 mg3% of daily reference Codex NRV-R: 1000 mg/day
  • Iron 0.61 mg2.8–4.4% of daily reference Codex NRV-R: 14–22 mg/day
Full nutrient profile 107 nutrients
Minerals Calcium, iron, potassium and more 8 nutrients
  • Magnesium 25 mg8.1% of daily reference Codex NRV-R: 310 mg/day
  • Phosphorus 47 mg6.7% of daily reference Codex NRV-R: 700 mg/day
  • Potassium 337 mg9.6% of daily target Codex NRV-NCD: target 3500 mg/day
  • Sodium 55 mg2.8% of daily maximum Codex NRV-NCD: maximum 2000 mg/day
  • Zinc 0.3 mg2.1–2.7% of daily reference Codex NRV-R: 11–14 mg/day
  • Copper 0.151 mg17% of daily reference Codex NRV-R: 900 µg/day
  • Manganese 0.258 mg8.6% of daily reference Codex NRV-R: 3 mg/day
  • Selenium 0.6 µg1% of daily reference Codex NRV-R: 60 µg/day
Vitamins Fat- and water-soluble vitamins 27 nutrients
  • Retinol 0 µg
  • Retinol activity equivalents 709 µg89% of daily reference Codex NRV-R: 800 µg RAE/day
  • Beta carotene 8509 µg
  • Alpha carotene 7 µg
  • Alpha-tocopherol 0.26 mg2.9% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
  • Vitamin D (International Units) 0 IU
  • Vitamin D (D2 + D3) 0 µg0% of daily reference Codex NRV-R: 5–15 µg/day
  • Beta cryptoxanthin 0 µg
  • Lycopene 0 µg
  • Lutein and zeaxanthin 0 µg
  • Beta-tocopherol 0.01 mg
  • Gamma-tocopherol 0 mg
  • Delta-tocopherol 0 mg
  • Vitamin C 2.4 mg2.4% of daily reference Codex NRV-R: 100 mg/day
  • Thiamine 0.078 mg6.5% of daily reference Codex NRV-R: 1.2 mg/day
  • Riboflavin 0.061 mg5.1% of daily reference Codex NRV-R: 1.2 mg/day
  • Niacin (nicotinic acid) preformed 0.557 mg3.7% of daily reference Codex NRV-R: 15 mg NE/day
  • Total niacin equivalent 1.07 mg NE7.2% of daily reference Codex NRV-R: 15 mg NE/day
  • Pantothenic acid 0.8 mg16% of daily reference Codex NRV-R: 5 mg/day
  • Vitamin B-6 0.209 mg16% of daily reference Codex NRV-R: 1.3 mg/day
  • Total folacin 11 µg
  • Vitamin B-12 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day
  • Choline, total 12.3 mg
  • Vitamin K (phylloquinone) 1.8 µg
  • Folic acid 0 µg
  • Naturally occurring folate 11 µg
  • Dietary folate equivalents 11 µg2.8% of daily reference Codex NRV-R: 400 µg DFE/day
Fatty acids Saturated and unsaturated fatty acids 42 nutrients
  • Cholesterol 0 mg
  • Fatty acids, trans, total 0 g
  • Fatty acids, saturated, 4:0, butanoic 0 g
  • Fatty acids, saturated, 6:0, hexanoic 0 g
  • Fatty acids, saturated, 8:0, octanoic 0 g
  • Fatty acids, saturated, 10:0, decanoic 0 g
  • Fatty acids, saturated, 12:0, dodecanoic 0 g
  • Fatty acids, saturated, 14:0, tetradecanoic 0 g
  • Fatty acids, saturated, 16:0, hexadecanoic 0.018 g
  • Fatty acids, saturated, 18:0, octadecanoic 0.001 g
  • Fatty acids, saturated, 20:0, eicosanoic 0 g
  • Fatty acids, monounsaturated, 18:1undifferentiated, octadecenoic 0.001 g
  • Fatty acids, polyunsaturated, 18:2undifferentiated, linoleic, octadecadienoic 0.013 g
  • Fatty acids, polyunsaturated, 18:3undifferentiated, linolenic, octadecatrienoic 0.001 g
  • Fatty acids, polyunsaturated, 20:4, eicosatetraenoic 0 g
  • Fatty acids, polyunsaturated, 22:6 n-3, docosahexaenoic (DHA) 0 g
  • Fatty acids, saturated, 22:0, docosanoic 0 g
  • Fatty acids, monounsaturated, 14:1, tetradecenoic 0 g
  • Fatty acids, monounsaturated, 16:1undifferentiated, hexadecenoic 0 g
  • Fatty acids, polyunsaturated, 18:4, octadecatetraenoic 0 g
  • Fatty acids, monounsaturated, 20:1, eicosenoic 0 g
  • Fatty acids, polyunsaturated, 20:5 n-3, eicosapentaenoic (EPA) 0 g
  • Fatty acids, monounsaturated, 22:1undifferentiated, docosenoic 0 g
  • Fatty acids, polyunsaturated, 22:5 n-3, docosapentaenoic (DPA) 0 g
  • Fatty acids, monounsaturated, total 0.001 g
  • Fatty acids, polyunsaturated, total 0.014 g
  • Fatty acids, saturated, 15:0, pentadecanoic 0 g
  • Fatty acids, saturated, 17:0, heptadecanoic 0 g
  • Fatty acids, saturated, 24:0, tetracosanoic 0 g
  • Fatty acids, monounsaturated, 16:1t, hexadecenoic 0 g
  • Fatty acids, monounsaturated, 22:1t, docosenoic 0 g
  • Fatty acids, polyunsaturated, 20:2 c,c eicosadienoic 0 g
  • Fatty acids, monounsaturated, 16:1c, hexadecenoic 0 g
  • Fatty acids, monounsaturated, 22:1c, docosenoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-6, g-linolenic, octadecatrienoic 0 g
  • Fatty acids, monounsaturated, 17:1, heptadecenoic 0 g
  • Fatty acids, polyunsaturated, 20:3, eicosatrienoic 0 g
  • Fatty acids, monounsaturated, 15:1, pentadecenoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-3 linolenic, octadecatrienoic 0.001 g
  • Fatty acids, polyunsaturated, 20:3 n-3 eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:3 n-6, eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:4 n-6, arachidonic 0 g
Sugars Individual sugars reported in the food 1 nutrient
  • Sugars, total 4.18 g
Other compounds Additional compounds measured by CNF 29 nutrients
  • Sucrose 2.52 g
  • Glucose 0.96 g
  • Fructose 0.7 g
  • Lactose 0 g
  • Maltose 0 g
  • Alcohol 0 g
  • Moisture 77.3 g
  • Caffeine 0 mg
  • Theobromine 0 mg
  • Galactose 0 g
  • Tryptophan 0.031 g
  • Threonine 0.083 g
  • Isoleucine 0.055 g
  • Leucine 0.092 g
  • Lysine 0.066 g
  • Methionine 0.029 g
  • Cystine 0.022 g
  • Phenylalanine 0.089 g
  • Tyrosine 0.034 g
  • Valine 0.086 g
  • Arginine 0.055 g
  • Histidine 0.031 g
  • Alanine 0.077 g
  • Aspartic acid 0.382 g
  • Glutamic acid 0.155 g
  • Glycine 0.063 g
  • Proline 0.052 g
  • Serine 0.088 g
  • Total plant sterol 12 mg
What does “% of daily reference” mean?

Codex Nutrient Reference Values are standard daily values for the general population older than 36 months, designed for nutrition labelling. The percentage shows how much this amount contributes to that daily reference; it is a comparison guide, not a personalised medical target. Vitamin D, iron and zinc use ranges because their Codex values depend on sunlight exposure or dietary absorption. Sodium and saturated fat are daily maximums; potassium is a daily target. A percentage is shown only when the stored nutrient matches the Codex total or equivalent. Codex does not define a separate daily reference for each individual fatty acid.

Read the official Codex CXG 2-1985 references

Description

Sweet, orange-fleshed tuber, delicious roasted, mashed, in curries and soups.

Cook with it

Recipes using this ingredient

Creamy Sweet Potato & Paneer Curry with Chickpeas

15 min 30 min 5 min

This curry leans on sweet potato for body, carrots for gentle sweetness, and paneer for a soft, milky contrast that holds its shape instead of dissolving into the sauce. The onion, garlic, ginger, curry powder, tomato paste and coconut milk cook down into a thick spoon-coating base, so the whole thing feels generous without needing a long list of ingredients or a separate side project disguised as dinner.

Start a recipe with it Build your own recipe around Sweet potato and see its nutrition per serving.