Sweet Potato Chips Sea Salt
Jackson's
Vegan, passesGluten-Free, passesKeto, fails
Sweet PotatoVegetable
86
kcal / 100g
114
kcal / 1 cup, cubes
4 things to watch for
High-Protein, failsKeto, failsLow-Calorie, failsLow-Carb, fails
Dairy-Free, passesEgg-Free, passesGluten-Free, passesLow-Fat, passesLow-Sugar, passesNut-Free, passesPalm Oil Free, passesSoy-Free, passesVegan, passesVegetarian, passes
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy | 86kcal | — |
| Protein | 1.57g | 3% |
| Total lipid (fat) | 0.05g | 0% |
| Fatty acids, total saturated | 0.018g | 0% |
| Cholesterol | 0mg | 0% |
| Carbohydrate, by difference | 20.12g | 7% |
| Fiber, total dietary | 3g | 11% |
| Total Sugars | 4.18g | — |
| Sodium, Na | 55mg | 2% |
Vitamins & Minerals
Calcium, Ca30mg (4% NRV)
Iron, Fe0.61mg (4% NRV)
Potassium, K
337mg (17% NRV)
Potassium contributes to normal functioning of the nervous system EU register →
Potassium contributes to normal muscle function EU register →
Potassium contributes to the maintenance of normal blood pressure EU register →
Magnesium, Mg25mg (7% NRV)
Phosphorus, P47mg (7% NRV)
Zinc, Zn0.3mg (3% NRV)
Copper, Cu
0.151mg (15% NRV)
Copper contributes to maintenance of normal connective tissues EU register →
Copper contributes to normal functioning of the nervous system EU register →
Copper contributes to normal hair pigmentation EU register →
Copper contributes to normal iron transport in the body EU register →
Copper contributes to normal skin pigmentation EU register →
Copper contributes to the normal function of the immune system EU register →
Copper contributes to the protection of cells from oxidative stress EU register →
Manganese, Mn0.258mg (13% NRV)
Selenium, Se0.6µg (1% NRV)
Vitamin A, RAE
709µg (89% NRV)
Vitamin A contributes to normal iron metabolism EU register →
Vitamin A contributes to the maintenance of normal mucous membranes EU register →
Vitamin A contributes to the maintenance of normal skin EU register →
Vitamin A contributes to the maintenance of normal vision EU register →
Vitamin A contributes to the normal function of the immune system EU register →
Vitamin A has a role in the process of cell specialisation EU register →
Vitamin C, total ascorbic acid2.4mg (3% NRV)
Vitamin D (D2 + D3)0µg (0% NRV)
Vitamin E (alpha-tocopherol)0.26mg (2% NRV)
Vitamin K (phylloquinone)1.8µg (2% NRV)
Thiamin0.078mg (7% NRV)
Riboflavin0.061mg (4% NRV)
Niacin0.557mg (3% NRV)
Vitamin B-60.209mg (15% NRV)
Folate, total11µg (6% NRV)
Vitamin B-120µg (0% NRV)
Diet Compatibility
- VeganYes
Yes — Sweet Potato is vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianYes
Yes — Sweet Potato is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Sweet Potato is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Sweet Potato is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Sweet Potato is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Sweet Potato is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Sweet Potato is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Sweet Potato is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoNo
No — Sweet Potato is not keto-friendly (17.12 g net carbs per 100g, over the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbNo
No — Sweet Potato is not low-carb (17.12 g net carbs per 100g, over the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarYes
Yes — Sweet Potato is low in sugar (4.18 g sugar per 100g, within the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinNo
No — Sweet Potato is not high in protein (1.57 g protein per 100g, below the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatYes
Yes — Sweet Potato is low-fat (0.05 g fat per 100g, within the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieNo
No — Sweet Potato is not low-calorie (86 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
A 100g cooked serving of boiled sweet potato has about 17g net carbs, and a medium, 150g, sweet potato has about 21g.
That's high enough to conflict with a strict ketogenic diet's typical daily carb budget in a single serving. [6]A 1/2 cup (75g) cooked serving of sweet potato is rated low-FODMAP.
Servings of 3/4 cup (112g) or more move into high-FODMAP territory. [7]Sweet potato is naturally gluten-free -- it's a root vegetable, not a grain, and contains no wheat, barley, or rye protein. [8]
Health Benefits
A systematic review of lab and animal studies concluded sweet potato consumption helps address high blood sugar.
The review's own authors note that full clinical-trial evidence and long-term human data are still lacking, so this reads as promising rather than settled. [1]A controlled feeding study across ten sweet potato cultivars found boiling produced the lowest glycemic index, 41-50.
Baking, 82-94, and roasting, 79-93, produced much higher glycemic index values -- meaning baked or roasted sweet potato raises blood sugar more than boiled. [2]An HPLC lab analysis measured raw sweet potato's total oxalate at about 495.6mg per 100g, with 76.7mg of that soluble.
That's among the higher oxalate levels measured for common vegetables, comparable to beets or spinach. [3]A commercial nutrition database estimates cooked sweet potato at a much lower 28mg of oxalate per cup, and general dietary guidance commonly advises keeping daily oxalate under about 100mg for stone-risk reduction.
The gap between this and the raw HPLC figure above likely reflects raw-versus-cooked measurement and different reference databases, not a real contradiction. [4]
Storage & Buying Tips
Boiled, skinless sweet potato has slightly less fiber than raw -- about 2.5g per 100g versus 3g raw. [5]
Frequently Asked Questions
Can you eat sweet potato raw, or does it have to be cooked?
Yes, raw sweet potato is fine to eat once it's washed -- it doesn't carry the solanine risk that makes raw white potatoes a concern.
Expect a mild, crunchy texture closer to carrot than to cooked sweet potato.
Cooking still has its advantages: it's gentler on digestion for people prone to bloating from raw starch and fiber, and it helps the body pull more beta-carotene out of the flesh. [9]
Is sweet potato safe to eat during pregnancy?
Yes, from a vitamin A safety standpoint -- sweet potato's vitamin A comes almost entirely as beta-carotene, not preformed retinol.
Preformed vitamin A is genuinely restricted in pregnancy because high supplemental doses are linked to birth defects.
Beta-carotene from food sources like sweet potato isn't known to cause reproductive harm, since the body's conversion of it into active vitamin A is self-regulating. [10]
Can babies have sweet potato as a first solid food?
Yes -- it's one of the starchy foods NHS weaning guidance specifically recommends alongside vegetables once a baby starts solids around 6 months, potatoes and pasta being the other examples.
Serve it pureed, mashed, or as a finger food, and skip the salt and sugar. [11]
How many servings of sweet potato can you eat daily without worrying about too much vitamin A?
In practice, you don't need to count servings.
The tolerable upper limit for vitamin A, 3,000 micrograms RAE a day for adults, applies to preformed vitamin A from animal foods and supplements, not beta-carotene from vegetables.
The U.S. Food and Nutrition Board hasn't even set an upper limit for beta-carotene from food, since its absorption and conversion are regulated by the body.
One whole baked sweet potato, about 150g, provides roughly 1,403 micrograms RAE, about 156% of the adult Daily Value, through this different, non-toxic mechanism. [10]
Does sweet potato cause allergic reactions or oral allergy syndrome?
True sweet potato allergy is uncommon -- a clinical allergen reference notes only anecdotal evidence of IgE-mediated reactions, with no specific allergen protein yet fully characterized.
Sweet potato has been documented as an occasional trigger of infantile FPIES, a non-IgE gut reaction seen in infants.
Unlike white potato, a nightshade often linked to ragweed and grass-pollen oral allergy syndrome, sweet potato belongs to an unrelated plant family and isn't established as a common oral-allergy-syndrome trigger. [12]
Why do people say sweet potato skins turn green after being stored in light, like regular potatoes?
That's actually a mix-up with regular white, nightshade, potatoes, not sweet potatoes.
White potatoes turn green and produce the toxin solanine when exposed to light.
Sweet potatoes are a botanically unrelated plant that doesn't contain solanine and doesn't go through that same light-triggered process, so it isn't a concern specific to sweet potatoes. [9]
Found in these products
1 product in our database contains Sweet Potato.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)” (SR Legacy, fdcId 168482), updated 2026-08-28.
Research reviewed 2026-08-28.
- Laveriano-Santos et al., Antioxidants (2022-08-24)
- Bahado-Singh et al., Journal of Nutrition and Metabolism (2011-10-28)
- Establishing a secure connection ...
- WebMD — Foods High in Oxalates (2020-11-04)
- Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program) - Nutrients - SR Legacy | USDA FoodData Central
- Healthline — Are Sweet Potatoes Keto-Friendly? (2020-05-14)
- Is Sweet Potato Low FODMAP? | Healthylife
- Healthline — Do Potatoes Have Gluten in Them? (2023-05-30)
- https://www.southernliving.com/can-you-eat-raw-sweet-potatoes-8747027
- Office of Dietary Supplements - Vitamin A and Carotenoids
- nhs.uk — Your baby's first solid foods
- Popescu et al., World Journal of Methodology (2015-06-25)