• A medium-sized potato has no fat, no cholesterol and contains only 110 calories!Updated Potato Nutrition Fact 2017
  • Sodium Free – Low sodium diets help to reduce the risk of high blood pressure and stroke.
  • Vitamin C — Don’t just think of oranges anymore as a great source of Vitamin C! By eating one medium-sized potato, you will receive 30% of the recommended daily value of Vitamin C — a great antioxidant.
  • More Potassium than Bananas! A medium-sized potato contains 15% of the recommended daily value of potassium – essential for maintaining proper muscle function.
  • Good Source of Fiber – The 2g of fiber in one medium-sized potato is 7% of the recommended daily value. Diets high in fiber are beneficial for a healthy digestive system and may reduce the risk of cancer and heart disease. Consuming adequate fiber also makes you feel fuller, helping to reduce snacking between meals.
  • Less Than 10% of the Daily Value of Carbohydrates – A medium-sized potato contains 26g of carbohydrates, only 9% of the recommended daily value. Complex carbohydrates are a great source of energy for the body.
  • A Great Antioxidant – Potatoes have one of the highest overall antioxidant activity among vegetables. Antioxidants protect key cell components by neutralizing the damaging effects of “free radicals.” Potatoes also contain glutathione, an antioxidant that may help protect against some cancers. Make potatoes a part of your 5 daily servings of fruits and vegetables!

Additional Resources


Sweet potatoes are nutritious, packing a good amount of vitamin A, vitamin C, and manganese into each serving. They also have anticancer properties and may promote immune function and other health benefits.

Sweet potatoes are a great source of fiber, vitamins, and minerals.

One cup, or 200 grams (g), of baked sweet potato with skin provides (2Trusted Source):

  • Calories: 180
  • Carbs: 41 g
  • Protein: 4 g
  • Fat: 0.3 g
  • Fiber: 6.6 g
  • Vitamin A: 213% of the Daily Value (DV)
  • Vitamin C: 44% of the DVNutrition-Facts-Label-1
  • Manganese: 43% of the DV
  • Copper: 36% of the DV
  • Pantothenic acid: 35% of the DV
  • Vitamin B6: 34% of the DV
  • Potassium: 20% of the DV
  • Niacin: 19% of the DV

In addition, sweet potatoes — especially the orange and purple varieties — are rich in antioxidants that protect your body from free radicals.

View sweet potato nutrition facts label