✦ Very high beta-carotene ✦ Vitamin C ✦ Potassium ✦ Vitamin B6

Orange-flesh sweet potatoes are particularly rich in beta-carotene for vitamin A, with vitamin C, potassium, fibre, and vitamin B6. Without skin they have a little less fibre than skin-on versions.

🍳
Preparation note

Always cook before eating; pair with a little fat to aid absorption of carotenoids.

Sources: CoFID 2021

Macronutrients per 100g

79.0
kcal
Energy
1.58
g
Protein
12.9
g
Carbs
3.11
g
Fibre
0.38
g
Fat
6.06
g
Sugars
0.00
g
Salt

How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per typical serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Conversely, watermelon has a high GI (72) but a low GL (4) because a normal portion contains very few carbs. Always read both together.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Glycemic Index & Load

63
GI Score
🟡 Medium GI
12
GL / Serving
Medium Load

Medium GI food — moderate effect on blood sugar. Pair with protein, fat, or fibre to lower the overall meal GI.

Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A moderate GL — portion size matters here.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 486 mg 24%
Phosphorus 36.7 mg 5%
Calcium 22.3 mg 3%
Magnesium 19.1 mg 5%
Vitamin C 14.8 mg 19%
Niacin (B3) 0.433 mg 3%
Manganese 0.417 mg 21%
Iron 0.398 mg 3%
Zinc 0.337 mg 3%
Vitamin K 0.200 µg 0%
Copper 0.187 mg 19%
Vitamin B6 0.124 mg 9%
Thiamin (B1) 0.045 mg 4%
Molybdenum 0.000 µg 0%
Selenium 0.000 µg 0%
Sucrose 3.06 g —
Glucose (dextrose) 0.976 g —
Fructose 0.928 g —

* % Daily Value is the proportion of an adult EU Nutrient Reference Value (NRV) supplied by 100g of this food. NRVs are the labelling standard — the same basis as the “%RI” figures printed on food packaging — so these percentages are directly comparable with a shop label. They are a single adult figure and do not vary by age or sex, which is why they sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg where the UK RNI is 40mg. When Nutriofia assesses your own intake in the reports and trackers, it uses the age- and sex-specific UK values instead.

Fibre is shown without a percentage. Our fibre values use the UK Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two are measured differently and a single percentage would mislead. How we source and normalise our data →

Sources: CoFID 2021
Vegetables Tubers & Starchy 🇺🇸 USDA FDC 2025