Nutrition

The unsung super vegetable!

Sweet Potatoes are packed with nutrients and a good source vitamins A and C, a source of vitamin B6 and dietary fibre.

Vitamins A, C and B6 help contribute to a healthy immune system. Vitamins A and C also help to maintain healthy skin.

Sweet Potatoes are also a source of pantothenic acid which helps contribute to a healthy brain and nervous system.

Sweet Potatoes make a great carbohydrate option to any meal. Easy to prepare, satisfying and importantly versatile. Try them roasted, baked, steamed or blended into a soup. Check out our recipes for inspiration.

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Nutrition Information Serving size: 75 g
Quantity per Serving 5 Daily intake per serve Quantity per 100 g
Energy 223 kJ 3% 297 kJ
Protein 1.4 g 3% 1.9 g
Fat, total 0.1 g 0% 0.1 g
- saturated 0 g 0% 0.0 g
Carbohydrate 10.6 g 3% 1.41 g
- sugars 4.2 g 5% 5.6 g
Dietary fibre, total 2.3 g 8% 3 g
Sodium 8 mg 0% 10 mg
Pantothenic acid 0.6 mg 12% ESADDI 0.8 mg
Vitamin A (from carotenoids) 847 µg RE 113% RDI 1129 µg RE
Vitamin B6 0.16 mg 10% RDI 0.21 mg
Vitamin C 23 mg 58% RDI 31 mg

% Daily intakes are based on an average adult diet of 8700 kJ. Your daily intakes may be higher or lower depending on your energy needs.

RDI = Recommended Dietary Intake; ESADDI = Estimated Safe and Adequate Daily Dietary Intake.

Reference: Information based on standards information prepared by veggycation.com.au. Nutrition Information Panel based on orange flesh, peeled and raw sweet potato.

In a hurry?

Here are two options to reduce the cooking times when cooking Sweet Potatoes - Split

Microwave & Oven method

  1. Preheat oven 230°C fan forced.
  2. Pierce the scrubbed sweet potatoes all over, at least 8 times with a fork. Rub the skins with olive oil and season well with salt and freshly ground black pepper.
  3. Put sweet potato evenly spaced around outer edge of the turntable (any small thin potatoes put into the centre). Microwave on High/100% for 12 minutes, turning the sweet potatoes over after 6 minutes.
  4. Transfer to a roasting pan, roast for 15 minutes until skin is crisp and centre tender.

Microwave Only method

  1. Pierce the scrubbed sweet potatoes all over, at least 8 times with a fork. Rub the skins with olive oil and season well with salt and freshly ground black pepper.
  2. Put sweet potato evenly spaced around outer edge of the turntable (any small thin potatoes put into the centre). Microwave on High/100% for 18-20 minutes, turning the sweet potatoes over every 5 minutes until tender when tested with a skewer (skin should not be wrinkled).
  3. Transfer to a plate, cover loosely with foil and stand 5 minutes.