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Sweet potato

Servings and nutritional value

250 ml (1 cup) baked sweet potato, without skin = 2 vegetable servings

Nutrients % Daily requirement*
Energy: 190 calories  
Fibre: 7 g 28 %
Vitamin A:  2031 μg 200 %
Vitamin B6 : 0.604 mg 35 %
Pantothenic acid: 1.868 mg 25 %

Did you know?

  • Sweet potato is a vegetable with many outstanding qualities, including its bright colour, sweet flavour and nutritional value. For example, a single serving of sweet potato meets your body’s total daily requirement for Vitamin A. This extremely versatile vitamin helps in the healthy development of bones and teeth, helps us see better in the dark, helps maintain our skin in healthy condition and also protects against infection.
  • Pantothenic acid, also known as Vitamin B5, helps transform food into energy.

Chef's tips

Sweet potatoes are prepared and cooked like regular potatoes. Their sweet flavour is particularly delicious in purées, potages, soups and stews. And thanks to their bright orange colour, they’ll make any dish look pretty!

  • Cumin, coriander, coconut milk, lime and ginger make a terrific combination with the gentle, honeyed flavour of sweet potatoes.
  • Use sweet potatoes to make exquisite oven-baked French fries – a treat for young and old. Cut sweet potatoes into thin strips, baste them with oil and your favourite herbs...and into they go! For the most flavour and nutrients (including Vitamins A, B6 and C, plus copper and manganese), keep the skins on.
  • Sweet potatoes also make a perfect ingredient in cakes, cookies, puddings and other desserts.


* Based on Dietary Reference Intakes (DRIs)
Source: Health Canada – Canadian Nutrient File (CNF)


Healthy eating by Julie

The Most Wonderful Food of the Year!
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