438% of daily vitamin A per medium potato - supports eye health, immune function, and skin.
3.8g of fiber promotes digestive health and helps maintain stable blood sugar.
Beta-carotene and anthocyanins protect cells from oxidative damage.
GI of 63 is lower than white potatoes, causing gentler blood sugar response.
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A medium sweet potato (114g, about 5 inches) has 103 calories. A small sweet potato has about 54 calories, and a large sweet potato has about 162 calories. Baked sweet potato with skin has the same calories as boiled. Adding butter or brown sugar significantly increases calories.
Yes, sweet potatoes are excellent for weight loss. They're filling due to high fiber (3.8g per medium), relatively low in calories (103 cal), and have a moderate glycemic index. They satisfy carb cravings while providing nutrients. Just avoid adding high-calorie toppings like butter or marshmallows.
Sweet potatoes and white potatoes are both healthy but offer different nutrients. Sweet potatoes have more vitamin A (438% DV vs 0%), more fiber, and more antioxidants. White potatoes have more potassium and are slightly higher in calories. Both can be part of a healthy diet.
A medium sweet potato has 24g of carbohydrates, including 3.8g of fiber (net carbs: about 20g). This is similar to white potatoes. The carbs come from complex starches and natural sugars (7g). Sweet potatoes have a lower glycemic index than white potatoes.
Sweet potatoes are generally not recommended for strict keto due to their carb content (20g net carbs per medium). However, a small portion may fit into a relaxed low-carb diet. For keto, consider cauliflower or turnips as lower-carb alternatives.