High in nutrients

The nutrition facts for 3.5 ounces (100 grams) of raw sweet potatoes are:

• Calories: 86
• Water: 77%
• Protein: 1.6 grams
• Carbs: 20.1 grams
• Sugar: 4.2 grams
• Fiber: 3 grams
• Fat: 0.1 grams

A medium sweet potato (cooked without the skin) has 27 grams of carbohydrates. The primary components are starches, which account for 53% of the carb content. Simple sugars including glucose, fructose, sucrose, and maltose account for 32% of the carb content. Sweet potatoes have a glycemic index (GI) ranging from 44 to 96. The GI is a measurement of how quickly your blood sugar levels rise after eating.

Cooked sweet potatoes are abundant in fiber, with 3.8 grams in a medium-sized sweet potato. The fibers are soluble (15-23%) in the form of pectin and insoluble (77-85%) in the forms of cellulose, hemicellulose, and lignin. Soluble fibers, such as pectin, may promote satiety, decrease food intake, and lower blood sugar rises by delaying sugar and starch digestion.