Sweet potatoes, orange flesh, without skin, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
This is the vibrant, peeled flesh of a raw orange sweet potato, offering a crisp, starchy bite with a subtle, earthy sweetness. Its striking color is a direct indicator of its high beta-carotene content, a powerful antioxidant. Nutritionally, it's a low-calorie, complex carbohydrate source that provides a steady energy release.
💚 Why it's loved
People cherish its natural, honey-like sweetness and incredible versatility—it can be roasted to caramelized perfection, mashed into a creamy side, or even grated into baked goods. It's a staple comfort food across countless global cuisines.
⚠️ Watch-outs & how to enjoy it better
Raw sweet potato contains antinutrients like oxalates and lectins that can inhibit mineral absorption and cause digestive discomfort. To counteract this, always cook it thoroughly (boiling, roasting, or steaming) and consider pairing it with a source of fat (like olive oil) or protein to enhance nutrient uptake and balance blood sugar response.
Key benefits
- Excellent source of beta-carotene, converted to vitamin A by the body.
- Provides a good amount of vitamin C and manganese.
- Naturally low in fat and contains no cholesterol.
- A source of resistant starch when raw, which can benefit gut health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'sweet' in sweet potato isn't just from sugar; when cooked, its starches convert to maltose, giving it a natural caramel-like sweetness without any added ingredients.
Full nutrition (scales with serving)
| Water | 79.5 g |
| Energy (Atwater General Factors) | 79.0 kcal |
| Energy (Atwater Specific Factors) | 77.4 kcal |
| Nitrogen | 0.25 g |
| Protein | 1.6 g |
| Total lipid (fat) | 0.38 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 17.3 g |
| Total dietary fiber (AOAC 2011.25) | 4.4 g |
| High Molecular Weight Dietary Fiber (HMWDF) | 4.3 g |
| Low Molecular Weight Dietary Fiber (LMWDF) | 0.16 g |
| Sugars, Total | 6.1 g |
| Sucrose | 3.1 g |
| Glucose | 0.98 g |
| Fructose | 0.93 g |
| Lactose | 0.00 g |
| Maltose | 1.1 g |
| Calcium, Ca | 22.3 mg |
| Iron, Fe | 0.40 mg |
| Magnesium, Mg | 19.1 mg |
| Phosphorus, P | 36.7 mg |
| Potassium, K | 486 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.34 mg |
| Copper, Cu | 0.19 mg |
| Manganese, Mn | 0.42 mg |
| Selenium, Se | 0.00 ug |
| Molybdenum, Mo | 0.00 ug |
| Vitamin C, total ascorbic acid | 14.8 mg |
| Thiamin | 0.04 mg |
| Niacin | 0.43 mg |
| Vitamin B-6 | 0.12 mg |
| Vitamin K (phylloquinone) | 0.20 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
FAQ
Is the nutrition different from a white potato?
Yes. Sweet potatoes have more vitamin A (from beta-carotene), are slightly lower in calories and carbs, and have a lower glycemic index when boiled or baked with the skin on.
Why is my raw sweet potato white inside?
That's a different variety, often called a white or Japanese sweet potato. The orange flesh comes specifically from varieties like Beauregard or Jewel, which are bred for high beta-carotene.
Can I eat it raw?
While not toxic, it's not recommended. Raw sweet potato is very hard, difficult to digest, and contains antinutrients. Cooking breaks down these compounds, makes nutrients more bioavailable, and develops its signature sweet flavor and pleasant texture.