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Sweet Potato has a medium glycemic index of 63 (typical range 58 to 68). A serving of 1 medium (2" dia, 5" long, raw) (114 g) has a glycemic load of 12, which is medium. Per 100 g it provides 90 calories, 2 g protein, 20.7 g carbohydrate (3.3 g fiber, 6.5 g sugars) and 0.1 g fat.
Serving used for glycemic load: 1 medium (2" dia, 5" long, raw) (114 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 90 kcal | 103 kcal |
| Protein | 2 g | 2.3 g |
| Carbohydrate | 20.7 g | 23.6 g |
| Fiber | 3.3 g | 3.8 g |
| Sugars | 6.5 g | 7.4 g |
| Fat | 0.1 g | 0.2 g |
| Saturated fat | 0.1 g | 0.1 g |
| Sodium | 36 mg | 41 mg |
| Potassium | 475 mg | 542 mg |
Other vegetables with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Corn | 52 | 10 |
| Baked Potato | 78 | 10 |
| Rutabaga | 72 | 9 |
| Sun Dried Tomato | 35 | 8 |
| Sweet Corn | 52 | 8 |
Sweet Potato has a glycemic index of 63, which is medium (low is 55 or under, high is 70 or over). The glycemic load of a 1 medium (2" dia, 5" long, raw) (114 g) serving is 12, which is medium.
Glycemic load is the better guide, because it accounts for portion size. A serving of sweet potato has a glycemic load of 12 (medium). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Sweet Potato has 90 calories per 100 g, and about 103 calories in a 1 medium (2" dia, 5" long, raw) (114 g) serving.
Sweet Potato is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Sweet potato, cooked, baked in skin, flesh, without salt” (FDC 168483). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group 1 follows from the NOVA definition: a whole food, only cleaned, dried or cooked.
General information, not medical advice.
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