Sweet Potato Facts

Sweet Potato Ranks Number One in Nutrition

In a recent study, the Center for Science in the Public Interest (CSPI) ranked the sweet potato number one of all vegetables with a score of 184. The sweet potato outscored the next highest vegetable by over 100 points. CSPI nutritionists recommend choosing foods that are near the top of the chart and eating less of the foods that have negative values or are near the bottom. A varied diet composed mainly of grain products and fresh vegetables and fruits are best.
According to CSPI nutritionists, the single most important dietary change for most people would be to replace fatty foods with foods rich in complex carbohydrates, such as sweet potatoes.
CSPI gave foods points for their content of dietary fiber, naturally occurring sugars and complex carbohydrates, protein, vitamins A and C, iron, and calcium. Points are deducted for fat content (especially saturated fat), sodium, cholesterol, added refined sugars, and caffeine. The higher the score, the more nutritious the food.


Sweet Potato, Baked 184
Potato, Baked 83
Spinach 76
Kale 55
Mixed Vegetables 52
Broccoli 52
Winter Squash, Baked 44
Brussels Sprouts 37
Cabbage, Raw 34
Green Peas 33
Carrot 30
Okra 30
Corn on the Cob 27
Tomato 27
Green Pepper 26


The Center for Science in the Public Interest is a non-profit, independent organization seeking to improve the public's health by offering reliable nutrition information and by working to reform the nation's food and health policies. Ratings listed are for average size servings. Adjust the score proportionally for larger or smaller portions.

Sweet Potatoes: The Healthiest Vegetable

The Center for Science in the Public Interest calculated a "Score" for each vegetable by adding up its percent of the USRDA for six nutrients plus fiber. This is a comparison of Sweet Potatoes and Carrots. Sweet Potatoes have a total of 582 points. For example one medium raw carrot has a score of 434 points It has 405 percent of the USDRA for vitamin A (405 points), 11 percent for vitamin C (11 points), 9 percent for fiber (9 points), 3 percent for foliate (3 points), and 2 percent each for calcium, iron, and copper (6 points). Therefore, as you can see Sweet Potatoes are more wholesome and better for us than carrot

The National Cancer Institute recommends that we eat at least five servings of fruits and vegetables each day, especially vegetables that are rich in vitamins A and C. And don't complain that you can't "digest" vegetables or that your kids won't eat them. Few people have trouble with carrots or sweet potatoes. So stop wasting time. I can smell those sweet potatoes baking already.