fiber in sweet potato information and values per serving and 100g

Welcome to the nutritional fiber content in 16 different types of sweet potato, ranging from 5.3 g to 1.7 g per 100g. The basic type of sweet potato is Sweet potato leaves, raw, where the amount of fiber in 100g is 5.3 g. This is 21% of the fiber RDA, from 100g of Sweet potato leaves, raw.

The percentage of the recommended daily allowance (RDA) for fiber is based on a 25 g RDA level for a mature adult.

Top ten sweet potato products high in fiber

Below is a summary list for the top ten sweet potato items ranked by the amount or level of fiber in 100g.

At the bottom of the page is the full list for the 16 different types of sweet potato based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the fiber content in sweet potato.

1. Sweet potato leaves, raw : 5.3g (21%RDA)
2. Sweet potato, cooked, baked in skin, with salt : 3.3g (13%RDA)
3. Sweet potato, cooked, baked in skin, without salt : 3.3g (13%RDA)
4. Sweet potato, canned, syrup pack, drained solids : 3g (12%RDA)
5. Sweet potato, raw, unprepared : 3g (12%RDA)
6. Sweet potato, canned, syrup pack, solids and liquids : 2.5g (10%RDA)
7. Sweet potato, cooked, boiled, without skin, with salt : 2.5g (10%RDA)
8. Sweet potato, cooked, boiled, without skin : 2.5g (10%RDA)
9. Sweet potato, cooked, candied, home-prepared : 2.1g (8%RDA)
10. Sweet potato leaves, cooked, steamed, with salt : 1.9g (8%RDA)

Following on from the ten top sweet potato items or products containing fiber we have a more comprehensive break down of Sweet potato leaves, raw, and the highest item containing fiber which is Sweet potato leaves, raw. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 16 types of sweet potato. .

Sweet potato leaves, raw - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Sweet potato leaves, raw should be considered along with the fiber content. This food profile is part of our list of food and drinks under the general group Vegetables and Vegetable Products.Other important and fiber related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 42 kcal (2% RDA), the amount of Protein is 2.49 g (4% RDA), the amount of Fat is 0.51 g (1% RDA) and the amount of Carbohydrate is 8.82 g (7% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the fiber levels in sweet potato.

fiber and nutrition facts in sweet potato per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Sweet potato leaves, raw has a nutritional value score of 31 out of 100.Comparing the fiber content and the nutritional density in 100g for Sweet potato leaves, raw; We class this as a high fiber content item.In terms of overall nutritional value we class this as an item with a high nutritional density value.

Comparing fiber in sweet potato vs lentils

The amount of fiber in lentils is 7.9 g per 100g.As fiber percentage of the RDA this is 32 %. Comparing with Sweet potato leaves, raw, in 100g contains 5.3 g of fiber. As a percentage of the RDA this is 21 %. Therefore, lentils has 2.6 g more fiber than Sweet potato leaves, raw. In terms of fiber percentage this is 49 % more fiber. Lentils has an overall nutritional value score of 18 out of 100, whereas Sweet potato leaves, raw has a nutritional value score of 31 out of 100.Sweet potato leaves, raw also has the highest amount of fiber for the 16 different sweet potato items.

Amount of fiber per 100 Calories

100 calories of sweet potato leaves, raw is a serving size of 2.38 g, and the amount of Fiber is 12.62 g (50% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 5.93 g (9.52% RDA), Fat 1.21 g (2.38% RDA), Carbohydrate 21 g (16.67% RDA). This is shown in the fiber RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients. fiber and nutrition facts in sweet potato per 100 calories

Content per Typical Serving Size 1 cup, chopped (or 35 g)

For the food Sweet potato leaves, raw the typical serving size is 1 cup, chopped (or 35 g) which contains 1.86 g of Fiber. The fiber percentage of the recommended daily value for this serving is 7 %.

To give 100% of the RDA, 14.3 servings of the typical serving size 1 cup, chopped (or 35 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 14.7 kcal, the Protein content is 0.87 g, the Fat content is 0.18 g and the Carbohydrate content is 3.09 g. The percentages are shown below in the fiber chart, for the typical serving of fiber and the related and important nutritional values.fiber and nutritional content in sweet potato

Macronutrients in Sweet potato leaves, raw


The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 cup, chopped or 35 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 2.1 (kcal).The number of calories from Fat is 1.5 (kcal).The total calories from carbohydrate is 11.0 (kcal).fiber, calories and nutritional content in sweet potato

Grams of fiber in sweet potato (per 100g)

This list of 16 types of sweet potato, is brought to you by www.dietandfitnesstoday.com and ranges from Sweet potato leaves, raw through to Sweet potato, frozen, unprepared where all food items are ranked by the content or amount per 100g. The nutritional fiber content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much fiber in sweet potato.

The list below gives the total fiber content in the 16 items from the general description 'sweet potato' each of which show the fiber amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 16 food items shown in the fiber chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

sweet potato fiber per 100g

The corresponding nutritional value for sweet potato based on our density score out of 100 (ranked by the amount of fiber per 100g) is shown in the below nutritional density chart. sweet potato fiber per 100g

The corresponding Calories for sweet potato ranked by the amount of fiber per 100g is shown below in the sweet potato calories chart. sweet potato fiber per 100g

Effect of Preparation and Storage on fiber

The level of fiber can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total number of frozen food items is 3. The highest amount of fiber from the 3 frozen items is in Sweet potato, frozen, cooked, baked, without salt where the fiber content is 1.8 g per 100g. The number of food items classified as canned is 4 items. The highest amount of fiber from the 4 canned items is in Sweet potato, canned, syrup pack, drained solids where the level is 3 g per 100g.The total food items which are raw is 2 items. The highest amount of fiber from the 2 raw items is in Sweet potato leaves, raw where the content is 5.3 g per 100g. The number of food items which are cooked are 9 items. The highest amount of fiber from the 9 cooked items is in Sweet potato, cooked, baked in skin, with salt where the amount is 3.3 g per 100g. Comparing raw and cooked sweet potato shows that cooking can change the levels of fiber by 2 g in a 100g serving.

Average Content for sweet potato

The average (or more correctly the arithmetic mean) amount of fiber contained in 100g of sweet potato, based on the list below of 16 different items under the general description of sweet potato, is 2.51 g of fiber. This average value corresponds to 10.04 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 86.69 kcal, the average amount of Protein is 1.69 g, the average amount of Fat is 0.42 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Fiber is found in Sweet potato, cooked, boiled, without skin which in 100g contains 2.5 g of Fiber. This corresponds to 10 % of the recommended daily allowance. For this serving the amount of Calories is 76 kcal, the amount of Protein is 1.37 g, the amount of Fat is 0.14 g and the amount of Carbohydrate is 17.72 g.

Highest fiber Content per 100g

Using the list below for the 16 different sweet potato nutrition entries in our database, the highest amount of fiber is found in Sweet potato leaves, raw which contains 5.3 g of fiber per 100g. The associated percentage of RDA is 21 %. For this 100g serving the Calories content is 42 kcal, the Protein content is 2.49 g, the Fat content is 0.51 g, the Carbohydrate content is 8.82 g. chart to show highest fiber in sweet potato per 100g

The lowest amount of fiber is in Sweet potato, frozen, unprepared which in 100g contains 1.7 g of fiber. This gives as percentage of the recommended daily allowance 7 % of the RDA. For this 100g serving the amount of Calories is 96 kcal, the amount of Protein is 1.71 g, the amount of Fat is 0.18 g, the amount of Carbohydrate is 22.22 g.

The difference between the highest and lowest values gives a fiber range of 3.6 g per 100g. The range for the other nutrients are as follows; 54 kcal for Calories, 0.78 g for Protein, 0.33 g for Fat, 0 g for Carbohydrate.

Highest Amount of fiber per Serving

Please remember that the above gives an accurate value in 100g for high fiber foods in your diet. For example 100g of Sweet potato leaves, raw contains 5.3 g of fiber. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the fiber nutritional content.

The food with the highest fiber content per typical serving is Sweet potato, cooked, boiled, without skin which contains 8.2 g in 1 cup, mashed (or 328 g). The percentage of the recommended daily value for this serving is 33 %. For this serving the Calories content is 249.28 kcal, the Protein content is 4.49 g, the Fat content is 0.46 g and the Carbohydrate content is 58.12 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing fiber which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods with fiber


Sweet potato List, fiber Content per 100g

1. Sweet potato leaves, raw - Fiber
  Nutritional Value : 31 / 100     food group - Vegetables and Vegetable Products
  Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  5.3 g (21%)42 kcal (2%)8.82 g (7%)0.51 g (1%)2.49 g (4%)
  Typical Serving size of 1 cup and chopped (or 35g):
   1.86 g (7%) 14.7 kcal (1%) 3.09 g (2%) 0.18 g (0%) 0.87 g (2%)
  Other serving sizes 1 leaf (12-1/4 long) (or 16g):
  0.85 g (3%) 6.72 kcal (0%) 1.41 g (1%) 0.08 g (0%) 0.4 g (1%)
2. Sweet potato, cooked, baked in skin, with salt - Fiber
  Nutritional Value : 24 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.3 g (13%)92 kcal (5%)20.71 g (16%)0.15 g (0%)2.01 g (4%)
  Typical Serving size of 1 medium (2 dia, 5 long and raw) (or 114g):
   3.76 g (15%) 104.88 kcal (5%) 23.61 g (18%) 0.17 g (0%) 2.29 g (4%)
  Other serving sizes .5 cup and mashed (or 100g):
  3.3 g (13%) 92 kcal (5%) 20.71 g (16%) 0.15 g (0%) 2.01 g (4%)
3. Sweet potato, cooked, baked in skin, without salt - Fiber
  Nutritional Value : 24 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.3 g (13%)90 kcal (5%)20.71 g (16%)0.15 g (0%)2.01 g (4%)
  Typical Serving size of 1 cup (or 200g):
   6.6 g (26%) 180 kcal (9%) 41.42 g (32%) 0.3 g (0%) 4.02 g (7%)
  Other serving sizes 1 large (or 180g):
  5.94 g (24%) 162 kcal (8%) 37.28 g (29%) 0.27 g (0%) 3.62 g (6%)
  Other serving sizes 1 medium (2 dia, 5 long and raw) (or 114g):
  3.76 g (15%) 102.6 kcal (5%) 23.61 g (18%) 0.17 g (0%) 2.29 g (4%)
  Other serving sizes 1 small (or 60g):
  1.98 g (8%) 54 kcal (3%) 12.43 g (10%) 0.09 g (0%) 1.21 g (2%)
4. Sweet potato, canned, syrup pack, drained solids - Fiber
  Nutritional Value : 21 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3 g (12%)108 kcal (5%)25.36 g (20%)0.32 g (0%)1.28 g (2%)
  Typical Serving size of 1 cup (or 196g):
   5.88 g (24%) 211.68 kcal (11%) 49.71 g (38%) 0.63 g (1%) 2.51 g (4%)
5. Sweet potato, raw, unprepared - Fiber
  Nutritional Value : 22 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3 g (12%)86 kcal (4%)20.12 g (15%)0.05 g (0%)1.57 g (3%)
  Typical Serving size of 1 cup and cubes (or 133g):
   3.99 g (16%) 114.38 kcal (6%) 26.76 g (21%) 0.07 g (0%) 2.09 g (4%)
  Other serving sizes 1 sweetpotato and 5 long (or 130g):
  3.9 g (16%) 111.8 kcal (6%) 26.16 g (20%) 0.07 g (0%) 2.04 g (4%)
6. Sweet potato, canned, syrup pack, solids and liquids - Fiber
  Nutritional Value : 22 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.5 g (10%)89 kcal (4%)20.93 g (16%)0.2 g (0%)0.98 g (2%)
  Typical Serving size of 1 cup (or 228g):
   5.7 g (23%) 202.92 kcal (10%) 47.72 g (37%) 0.46 g (1%) 2.23 g (4%)
  Other serving sizes 1 can (404 x 307) (or 638g):
  15.95 g (64%) 567.82 kcal (28%) 133.53 g (103%) 1.28 g (2%) 6.25 g (11%)
7. Sweet potato, cooked, boiled, without skin, with salt - Fiber
  Nutritional Value : 24 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.5 g (10%)76 kcal (4%)17.72 g (14%)0.14 g (0%)1.37 g (2%)
  Typical Serving size of 1 cup and mashed (or 328g):
   8.2 g (33%) 249.28 kcal (12%) 58.12 g (45%) 0.46 g (1%) 4.49 g (8%)
  Other serving sizes 1 medium (or 151g):
  3.78 g (15%) 114.76 kcal (6%) 26.76 g (21%) 0.21 g (0%) 2.07 g (4%)
8. Sweet potato, cooked, boiled, without skin - Fiber
  Nutritional Value : 24 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.5 g (10%)76 kcal (4%)17.72 g (14%)0.14 g (0%)1.37 g (2%)
  Typical Serving size of 1 cup and mashed (or 328g):
   8.2 g (33%) 249.28 kcal (12%) 58.12 g (45%) 0.46 g (1%) 4.49 g (8%)
  Other serving sizes 1 medium (or 151g):
  3.78 g (15%) 114.76 kcal (6%) 26.76 g (21%) 0.21 g (0%) 2.07 g (4%)
9. Sweet potato, cooked, candied, home-prepared - Fiber
  Nutritional Value : 18 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.1 g (8%)164 kcal (8%)32.12 g (25%)3.54 g (5%)0.89 g (2%)
  Typical Serving size of 1 piece (2-1/2 x 2 dia) (or 105g):
   2.21 g (9%) 172.2 kcal (9%) 33.73 g (26%) 3.72 g (6%) 0.93 g (2%)
10. Sweet potato leaves, cooked, steamed, with salt - Fiber
  Nutritional Value : 29 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.9 g (8%)35 kcal (2%)7.38 g (6%)0.34 g (1%)2.18 g (4%)
  Typical Serving size of 1 cup (or 64g):
   1.22 g (5%) 22.4 kcal (1%) 4.72 g (4%) 0.22 g (0%) 1.4 g (3%)
11. Sweet potato leaves, cooked, steamed, without salt - Fiber
  Nutritional Value : 27 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.9 g (8%)41 kcal (2%)7.38 g (6%)0.34 g (1%)2.18 g (4%)
  Typical Serving size of 1 cup (or 64g):
   1.22 g (5%) 26.24 kcal (1%) 4.72 g (4%) 0.22 g (0%) 1.4 g (3%)
12. Sweet potato, frozen, cooked, baked, without salt - Fiber
  Nutritional Value : 21 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.8 g (7%)100 kcal (5%)23.4 g (18%)0.12 g (0%)1.71 g (3%)
  Typical Serving size of 1 cup and cubes (or 176g):
   3.17 g (13%) 176 kcal (9%) 41.18 g (32%) 0.21 g (0%) 3.01 g (5%)
13. Sweet potato, frozen, cooked, baked, with salt - Fiber
  Nutritional Value : 20 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.8 g (7%)100 kcal (5%)23.4 g (18%)0.12 g (0%)1.71 g (3%)
  Typical Serving size of 1 cup and cubes (or 176g):
   3.17 g (13%) 176 kcal (9%) 41.18 g (32%) 0.21 g (0%) 3.01 g (5%)
14. Sweet potato, canned, vacuum pack - Fiber
  Nutritional Value : 24 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.8 g (7%)91 kcal (5%)21.12 g (16%)0.2 g (0%)1.65 g (3%)
  Typical Serving size of 1 cup and mashed (or 255g):
   4.59 g (18%) 232.05 kcal (12%) 53.86 g (41%) 0.51 g (1%) 4.21 g (8%)
  Other serving sizes 1 cup pieces (or 200g):
  3.6 g (14%) 182 kcal (9%) 42.24 g (32%) 0.4 g (1%) 3.3 g (6%)
15. Sweet potato, canned, mashed - Fiber
  Nutritional Value : 21 / 100     food group - Vegetables and Vegetable Products
  Fiber Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.7 g (7%)101 kcal (5%)23.19 g (18%)0.2 g (0%)1.98 g (4%)
  Typical Serving size of 1 cup (or 255g):
   4.34 g (17%) 257.55 kcal (13%) 59.13 g (45%) 0.51 g (1%) 5.05 g (9%)
  Other serving sizes 1 can (404 x 307) (or 496g):
  8.43 g (34%) 500.96 kcal (25%) 115.02 g (88%) 0.99 g (2%) 9.82 g (18%)






fiber and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito