Book a free consultation callMenu

Foods / Roots and tubers

Sweet potato (Shakarkand): Nutrition and who it suits

Sweet potato is a good choice for weight loss, and fine in a portion for PCOS, diabetes and menopause. 100 g has 109 kcal, 1.3 g of protein and 4 g of fibre. One serving is one katori, cut (100 g), about 109 kcal.

Sweet potato (Shakarkand)

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy109 kcal
Protein1.3 g
Carbohydrate24.2 g
Fibre4 g
Sugars3.6 g
Fat0.3 g
Vitamin C17.9 mg
Potassium345 mg
Folate15.6 µg

Where its calories come from

93%
  • Protein 5%
  • Carbohydrate 93%
  • Fat 2%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of sweet potato?

About 109 kcal for one katori, cut (100 g), and about 218 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

28%Vitamin C
17.9 mg
11%Potassium
345 mg
7%Folate
15.6 µg
5%Magnesium
17.4 mg
3%Protein
1.3 g
3%Calcium
27.5 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code F013. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

The first call is free

Tell Puja what's going on and she will tell you honestly whether she can help.

Book a free consultation callAsk a quick question

Is sweet potato good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

3.7 g of fibre per 100 kcal keeps you full for longer.

PCOS and PCOD

Eat in moderation

About 24.2 g of carbohydrate in a 100 g serving, so watch the portion.

Diabetes

Eat in moderation

About 24.2 g of carbohydrate in a 100 g serving, so watch the portion.

Menopause

Fine as part of a meal

Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.

Weight lossGood choice3.7 g of fibre per 100 kcal keeps you full for longer.
PCOS and diabetesEat in moderationAbout 24.2 g of carbohydrate in a 100 g serving, so watch the portion.
MenopauseFine as part of a mealNot a standout for calcium or protein in a 100 g serving, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Compare: Sweet potato vs potato

Varieties

Per 100 g.

VarietykcalCarbs (g)Fibre (g)Sugars (g)
Brown skin (shown above)10924.243.6
Pink skin10823.93.94

Also called

Assamese: Meetha aloo; Bengali: Ranga alu; Gujarati: Sakkaria; Hindi: Shakarkand; Kannada: Genasu; Malayalam: Sakkarvalli kazhangu; Marathi: Ratalu; Odia: Kandamula; Punjabi: Sakkargandi; Tamil: Sakkarvalli kizhangu; Telugu: Chilagada dumpa; Urdu: Ratalu.

Related

Water chestnutColocasia (Arwi)Yam (Zimikandha)Lotus root (Kamal kakdi)Potato (Alu)Beet root (Chukandar)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

Not sure it suits you?

Every body reacts differently. Send Puja a message and talk it through on a free call.

Book a free consultation callAsk about sweet potato