Sweet potato, NFS
Common food
Photo: Wikipedia
Sweet potato, NFS (Not Further Specified) is a vibrant, starchy root vegetable with a naturally sweet, earthy flavor and a creamy, tender texture when cooked. Its flesh ranges from deep orange to pale yellow or purple, and it delivers a solid dose of fiber and complex carbs for sustained energy.
💚 Why it's loved
People love sweet potatoes for their comforting, caramelized sweetness that shines in everything from baked fries to pies. Their natural sweetness and creamy texture make them a beloved, versatile staple in home cooking and holiday feasts alike.
⚠️ Watch-outs & how to enjoy it better
The high natural sugar and carbohydrate content can cause blood sugar spikes, especially when eaten alone or in large portions. To counteract this, pair sweet potato dishes with a source of protein (like beans or chicken) or healthy fat (like olive oil or nuts) to slow digestion, and practice portion control. Also, boiling or steaming instead of frying can help manage calorie intake.
Key benefits
- Rich in beta-carotene (vitamin A precursor) for eye health.
- Good source of dietary fiber for digestive health.
- Provides complex carbohydrates for steady energy.
- Contains potassium, which supports heart and muscle function.
- Naturally gluten-free and versatile in both sweet and savory dishes.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The orange-fleshed sweet potato was once mistakenly called a 'yam' in the United States due to a marketing campaign by Louisiana farmers in the 1930s to differentiate their softer variety from the firmer, white-fleshed sweet potatoes.
Full nutrition (scales with serving)
| Water | 75.2 g |
| Energy | 115 kcal |
| Protein | 1.6 g |
| Total lipid (fat) | 4.5 g |
| Carbohydrate, by difference | 17.1 g |
| Fiber, total dietary | 3.0 g |
| Total Sugars | 6.0 g |
| Calcium, Ca | 22.0 mg |
| Iron, Fe | 0.40 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 37.0 mg |
| Potassium, K | 481 mg |
| Sodium, Na | 161 mg |
| Zinc, Zn | 0.34 mg |
| Copper, Cu | 0.18 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 12.4 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.41 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 12.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 684 ug |
| Retinol | 18.0 ug |
| Carotene, beta | 7997 ug |
| Carotene, alpha | 7.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.88 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.6 ug |
| Fatty acids, total saturated | 1.1 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.10 g |
| SFA 16:0 | 0.61 g |
| SFA 18:0 | 0.22 g |
| Fatty acids, total monounsaturated | 1.5 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 1.4 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.13 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 3.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Are sweet potatoes and yams the same thing?
No. In the U.S., the terms are often used interchangeably, but true yams are a different, starchier tuber from Africa and Asia. Most 'yams' in American supermarkets are actually orange-fleshed sweet potatoes.
Is the skin of a sweet potato edible?
Yes, the skin is edible and nutritious, especially when the potato is baked or roasted. It adds fiber and texture. Just scrub it well before cooking.
How should I store sweet potatoes?
Store them in a cool, dark, well-ventilated place (like a pantry) for up to a month. Do not refrigerate raw sweet potatoes, as the cold can alter their texture and taste. Once cooked, refrigerate leftovers in an airtight container for up to 5 days.