Sweet Potatoes
A naturally sweet root vegetable loaded with beta-carotene, fiber, and slow-digesting carbohydrate.
Vision
Energy
Gut Health
Sweet potatoes are rich in beta-carotene (vitamin A), fiber, potassium, and vitamin C. They promote eye health and aid digestion. Try them baked, mashed, or in soups for a naturally sweet, nutritious addition to meals.
Sweet Potatoes
Per
1 medium, baked (114g)
Calories
103
Vitamin K
2%
Vitamin A
122%
Vitamin C
25%
Vitamin B12
0%
Vitamin D
0%
Iron
4%
Magnesium
7%
Potassium
12%
Calcium
3%
Fiber
3.8g
Nutrition Highlights
Beta-carotene (vitamin A), fiber, potassium
Fuhrman ANDI chart, cooked, 1.5 cups
Nutrition Density Score (ANDI Score)
83
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Cooking with the skin on preserves more fiber and nutrients; a little fat in the meal helps absorb the beta-carotene.
Absorption Boost
Healthy fats (butter, oil) — beta-carotene is fat-soluble and absorbs poorly without it
Black pepper — modestly enhances carotenoid absorption
Use Caution If
You're prone to kidney stones — sweet potatoes contain moderate oxalates
You're tracking carbohydrate intake closely — they're nutrient-dense but still a starchy carb
Storage
Store in a cool, dark, well-ventilated place — not the fridge, which alters texture; whole sweet potatoes keep for weeks.
Biomarkers to Track
Subjective
(Daily)
Energy stability through the day
Digestive regularity
Objective
(Quarterly)
Vitamin A / beta-carotene status
Fasting blood glucose