Bahado-Singh PS, Riley CK, Wheatley AO, Lowe HI. The absorption of vitamin C and some antioxidants increases in sweet potatoes after cooking, while levels of other plant compounds may decrease slightly (33, 34, 35, 36). Sweet potatoes are incredibly rich in beta-carotene, the antioxidant responsible for the vegetable’s bright orange color. While more research is needed on the full benefits of sweet potato for cancer, for most people, there are minimal risks associated with eating sweet potatoes. We compared 200g of baked in skin regular potatoes with 200g of baked in skin sweet potato … Sweet Potato Nutrition Facts and Health Benefits, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. The starch proportions in sweet potatoes are as follows (8, 9, 10, 11): Cooked sweet potatoes are relatively high in fiber, with a medium-sized sweet potato containing 3.8 grams. Studies indicate that sweet potatoes’ potent antioxidants may reduce your risk of cancer. Caiapo, a type of sweet potato with white skin and flesh, may improve symptoms in people with type 2 diabetes. Beta carotene, which is essential for eye health, is abundant in sweet potatoes. Sweet potatoes are high in fiber, vitamin C, potassium, pantothenic acid (vitamin B5), niacin (vitamin B3), vitamin B6, manganese, magnesium, and copper. A cup of raw sweet potatoes has 26 grams of carbohydrates, with 5 to 6 grams of naturally occurring sugar and about 4 grams of fiber. Here are the many ways you can substitute potatoes into your diet every day. Have sweet potatoes with breakfast, lunch, or dinner. Updated June 3, 2020. You can also make sweet potato French "fries" in the oven by baking them at high heat with some herbs and spices. Berkeley Wellness. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. Annual rainfalls of 750–1,000 mm (30–39 in) are considered most suitable, with a minimum of 500 mm (20 in) in the growing season. Sweet potatoes with orange flesh are richest in beta-carotene. This coloring is the result of an uncommon condition called carotenemia. Although it may seem alarming, carotenemia is not actually dangerous and should subside on its own with a more balanced intake of a variety of foods. Sweet potatoes also contain more antioxidants, including vitamins A and C, than regular potatoes. Sweet potatoes are widely considered safe but may increase your risk of kidney stone formation due to their oxalate content. Here are 6 surprising health benefits of sweet…, Sweet potato fries are claimed to be healthier than French fries, but you may wonder whether that's true. They get their orange color from beta-carotene, which is a pigment and antioxidant. You can find sweet potatoes in most grocery stores at any time of the year. Read our, Reviewed by Ayana Habtemariam, MSW, RDN, LDN, Reviewed by Barbie Cervoni MS, RD, CDCES, CDN, Reviewed by Jonathan Valdez, RDN, CDE, CPT, Verywell Fit uses cookies to provide you with a great user experience. Food allergy. Recent research suggests that they may have antioxidant properties (22). Simple sugars, such as glucose, fructose, sucrose, and maltose, comprise 32% of the carb content (2). The source for all nutrition data is the NCC Food and Nutrient Database. Enter your own food Set category preferences . The main components are starches, which make up 53% of the carb content. The glycemic index (GI) of sweet potato varies based on the preparation method and variety. Replacing regular potatoes with sweet potatoes will boost nutrient intake of your meal with potassium, vitamin A, vitamin C, and fiber.. Dry with a paper towel. Subscribe to our email newsletter! Sweet Potato Nutrition. Updated 2015. 109: 1 small = 60g. To save time, you can easily bake your sweet potatoes in the microwave. Carrot has more alpha-carotene and lutein + zeaxanthin than sweet potato. According to the USDA, one medium baked sweet potato with skin contains 103 calories, 2.29 grams of protein, 0.27 grams of fat, 23.6 grams of carbohydrates, 3.8 grams of … Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. She is also the founder of Marisa Moore Nutrition. 1 cup (150 g) serving of these sweet potatoes can provide 220 calories and about 1,442 retinal equivalents of vitamin A (more than 500% of the daily value). Diabetes superfoods. National Institutes of Health Office of Dietary Supplements. The same portion also supplies 400% (!) When you're ready to use your sweet potatoes, scrub the skin with a vegetable brush under running water. 192: 1 cup, cubes = 176g. Sweet potatoes are rich in many plant compounds, such as beta carotene, chlorogenic acid, and anthocyanins. If you're worried about whether or not sweet potatoes are a little too sweet for your low-sugar eating plan, don't despair. Selection . There's a healthier "toast" taking over. Sweet potatoes are among the healthiest and cheapest, with one of the highest nutrient-rich food scores per dollar. Among these categories are antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients. The nutrition facts for 3.5 ounces (100 grams) of raw sweet potatoes are (5): A medium-sized sweet potato (boiled without the skin) contains 27 grams of carbs. Sweet potatoes are especially high in vitamin A and potassium. Make them spicy with chili powder or slightly sweet with cinnamon and nutmeg. Sweet potatoes may have a variety of benefits, including improved blood sugar regulation and reduced oxidative damage. There are 86 calories in 100 grams of Sweet Potato. FoodData Central. 2015;2015:768093. doi:10.1155/2015/768093. The GI is a measure of how fast your blood sugar levels rise after a meal (6). 173: 1 medium (2`` dia, 5`` long, raw) = 114g. A medium-sized sweet potato holds 2 grams of protein, making it a poor protein source. They can be eaten boiled, baked, steamed, or fried. Orange sweet potatoes have been shown to increase blood levels of vitamin A more than other beta carotene sources, as they contain a highly absorbable variety of this nutrient (42). Many people believe that regular potatoes are not nearly as good for you healthwise as sweet potatoes, but there are some comparable nutritional values that make them somewhat equal. Here's the lowdown on this popular veggie. Sweet potatoes are a popular root vegetable, packed with vitamins, minerals, antioxidants, and fiber. This article explains the key differences between sweet…, When it comes to potassium, bananas are often the first thing that comes to mind, but plenty other foods are rich in this mineral. Updated February 14, 2020. The cooking methods and ingredients you use to prepare sweet potatoes can make or break their healthiness factor. Cleveland Clinic. Sweet potatoes contain sporamins, unique proteins that … Find sweet potato toast recipes that feature everything from avocado to nut butter. Sweet potatoes are well tolerated in most people. Notably, sweet potatoes sometimes have a lower GI and boast higher amounts of both sugar and fiber. There are very few adverse effects associated with the consumption of sweet potato. Potatoes are naturally gluten-free. Both are good sources of vitamin C and potassium, but sweet potatoes also provide excellent amounts of beta carotene, which your body can transform into vitamin A. Imbalance in blood sugar levels and insulin secretion are the main characteristics of type 2 diabetes. Marisa Moore is a registered dietitian nutritionist with a BS in nutrition science and MBA in marketing. After sweet potatoes have been cut or cooked, store them in an airtight container in the refrigerator for use within 5 days. Certain pro-inflammatory cytokines appear to be suppressed in response to purple sweet potato extract. Additionally, the fiber in any vegetable is known to reduce cholesterol, while the high potassium levels of sweet potatoes keep blood pressure down., The American Diabetes Association considers sweet potato to be a low GI food that fits well into a healthy eating plan for diabetes management. They're a nutritious, inexpensive, and versatile ingredient. Biomed Res Int. As vitamin A plays an important role in your body, deficiency in this essential nutrient is a major public health issue in many developing countries (40). Sweet potatoes are packed with vitamins: They \"are high in vitamin A [in the form of beta-carotene], vitamin B5, B6, thiamin, niacin, riboflavin, and, due to their orange color, are high in carotenoids,\" said San Diego-based nutritionist Laura Flores. Oxidative damage to cells is often associated with increased risk of cancer, which occurs when cells divide uncontrollably. Nonetheless, it's not uncommon to see sweet potatoes labeled as yams in the United States. Notably, boiling seems to be associated with lower GI values than baking, frying, or roasting (7). Nutrition Facts. The average sweet potato can pack up to six times your daily value of vitamin A, which is vital to your eye health, bone development, and immune function. In countries throughout Africa, in India and in the Caribbean, sweet p… Examples include Kumara sweet potatoes, Jersey sweet potatoes, and Cuban sweet potatoes. Where do the calories in Sweet Potato, baked (in skin) come from? The fibers are both soluble (15–23%) in the form of pectin, and insoluble (77–85%) in the form of cellulose, hemicellulose, and lignin (12, 13, 14). Here are 13 foods you should eat when you're pregnant. Top 10 Ways to Enjoy Sweet Potatoes Produce for Better Health Foundation. With a score of 184, the sweet potato outscored the next highest vegetable by more than 100 points. Sweet potatoes are almost completely fat-free unless fat is added while cooking. Sweet potato has more pantothenic acid. One raw, whole sweet potato (weighing about 100g) has about 86 calories, 1.6g of protein, 0.1g of fat, 20.1g of carbohydrates, 3.0g of fiber, and 4.2g of sugar. One difficulty in describing the health benefits of sweet potatoes is knowing where to begin. Starches are often split into three categories based on how well they’re digested. These phytochemicals are researched for their potential role in human health and disease prevention. Published April 1, 2019. “The orange color [of sweet potatoes] is due to the beta-carotene, an antioxidant that converts to vitamin A in the body,” Knott says. Sweet potatoes are a nutritious and low glycemic food that can be enjoyed in a variety of tasty dishes. Thank you, {{form.email}}, for signing up. 2,000 calories a day is used for general nutrition advice. Get nutrition tips and advice to make healthy eating easier. A medium-sized sweet potato holds 2 grams of protein, making it a poor protein source. They also provide some calcium, iron, magnesium, and folate. Both sweet potatoes and carrots are high in Vitamin A, dietary fiber and potassium. 6 Surprising Health Benefits of Sweet Potatoes. Regular potatoes may be more filling but may also harbor glycoalkaloids, compounds that can be harmful in large amounts (37, 38). Besides simple starches, raw sweet potatoes are rich in complex carbohydrates, dietary fiber and beta-carotene (a provitamin A carotenoid), with moderate contents of other micronutrients, including vitamin B 5, vitamin B 6 and manganese (table). The crop is sensitive to drought at the tuber initiation stage 50–60 days after planting, and it is not tolerant to water-logging, as it may cause tuber rots and reduce growth of storage roots if aeration is poor. Food and Nutrition Sciences: "Sweet Potato and Cassava Can Modify Cholesterol Profile in Humans with Moderately Raised Serum Cholesterol Levels." The following nutrition information is provided by the USDA for 1 medium (5" long) raw sweet potato (130 grams).. The intensity of the yellow or orange color of the sweet potato is directly linked to its beta carotene content (41). Healthline Media does not provide medical advice, diagnosis, or treatment. Purple potatoes have the highest antioxidant activity (14, 51). Sweet potato also contains B vitamins, calcium, and other essential vitamins and minerals. Sweet potatoes are an excellent source of beta carotene, vitamin C, and potassium. Soluble fibers, such as pectin, may increase fullness, decrease food intake, and reduce blood sugar spikes by slowing your digestion of sugars and starches (15, 16). The ideal storage temperature for fresh sweet potatoes is around 55 degrees Fahrenheit, where they will keep for about a month or longer. The sporamins are produced to facilitate healing whenever the plant is subjected to physical damage. Nutrition Info. Because of their fiber and vitamin contents, sweet potatoes are often considered the healthier choice between the two. A cup of raw sweet potato provides about 2 grams of protein. American College of Allergy, Asthma & Immunology. Despite being relatively low in protein, sweet potatoes are an important source of this macronutrient in many developing countries (14, 23). Watch out for shriveled skin, dark spots, or indentations, as these are common signs of decay. If you see a sweet potato that has sprouted, it's still okay to eat (just cut out the sprouts). “One cup of sweet potato has more than 100 percent of the daily recommended intake of vitamin A.” Vitamin A can prevent vision damage, while helping keep the cornea hydrated and healthy. There are two main varieties of sweet potatoes: dry-flesh and moist-flesh. Dry flesh sweet potatoes have tan-colored skin and lighter flesh that's higher in starch. • CSPI ranked sweet potatoes at 184 in nutritional value, more than 100 points ahead of baked Idaho potato, spinach or broccoli. Our website services, content, and products are for informational purposes only. Most of the carbs come from starch, followed by fiber. Okinawan Sweet Potato Calories and Nutrition 1 cup (150 g) serving of these sweet potatoes can provide 220 calories and about 1,442 retinal equivalents of vitamin A (more than 500% of the daily value). Sweet potatoes are associated with multiple benefits (39). Beta-carotene and anthocyanins are naturally occurring plant “phyto” chemicals that give vegetables their bright colors. Sweet potatoes are not a common allergen, but the nature of food allergies is that they can develop at any age in response to any type of food. Symptoms may range from rashes, vomiting, or swelling to anaphylaxis, which is potentially life-threatening. This article takes a close look at the old proverb and…. Only 3% of Americans get enough of the essential mineral potassium. Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. Moist-flesh sweet potatoes taste sweeter and are more commonly available in the supermarket. Deep-hued varieties, such as purple, deep orange, and red sweet potatoes, score the highest (1, 29, 30). Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. The Journal of … PSP cultivars are unusually high in antioxidants. Eating sweet potato skin can increase its nutritional value. Each category brings with it valuable health benefits. However, they are considered fairly high in substances called oxalates, which may increase your risk of kidney stones (52). Individuals who are prone to getting kidney stones may want to limit their sweet potato intake. An Apple a Day Keeps the Doctor Away — Fact or Fiction. In some parts of North America, sweet potatoes are called yams. However, the current data doesn’t justify the use of sweet potatoes in the treatment of type 2 diabetes. According to the USDA, one medium baked sweet potato with skin contains 103 calories, 2.29 grams of protein, 0.27 grams of fat, 23.6 grams of carbohydrates, 3.8 grams of fiber and 7.39 grams of sugar. Sweet potatoes are high in many important nutrients. Sweet potatoes are a great source of vitamin C, vitamin A, vitamin B6, as well as beta-carotene, iron, potassium, and magnesium. of your recommended daily intake of vitamin A. 96: 1 cup, mashed = 200g. The tuber, however, contains no saturated fats or cholesterol, and is a rich source of dietary fiber, antioxidants, vitamins, and minerals than potatoes. Sweet potatoes are a good way to balance the intake of higher GI foods, like pineapples or pasta. They are also a decent source of many other vitamins and minerals. Sweet potatoes contain a wealth of orange-hued carotenoid pigments. When picking out varieties at the supermarket, remember that a sweet potato’s nutritional content is tied directly to the intensity of its color. Beyond their pleasant, delicately sweet flavor and tender, almost creamy texture, these spuds boast a variety of healthful benefits that make putting them on your lunch or dinner plate routinely a worthy goal. Many people substitute regular potatoes for sweet potatoes, believing sweet potatoes to be the healthier choice. This article lists 14 of the foods highest in potassium. The most abundant vitamins and minerals in this vegetable are (24, 25, 26, 27, 28): Sweet potatoes are an excellent source of beta carotene, vitamin C, and potassium. ✔️ Vitamin A booster The average sweet potato can pack up to six times your daily value of vitamin A, which is vital to your eye health, bone development, and immune function. Here are 15 foods…. Supplementation of 15 milligrams of beta carotene is proven to protect against age-related macular degeneration, especially when combined with vitamin C, zinc, and copper (also naturally found in sweet potatoes)., The anthocyanins in sweet potatoes are also associated with anti-inflammatory effects that reduce the risk of heart disease. There are a surprising number of nutrient categories responsible for the health benefits of this underappreciated tuber. Sweet Potato’s Nutrition. They also provide some calcium, iron, magnesium, and folate. CSPI ranked the sweet potato number one in nutrition of all vegetables. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. J Nutr Metab. Given the relatively high GI of sweet potatoes, large amounts in a single meal may be unsuitable for people with type 2 diabetes. Vitamin A fact sheet for health professionals. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. The two species contain similar amounts of water, carbs, fat, and protein (5). The purple anthocyanin pigments such as peonidins and cyanidins, responsible for the rich purple tones of t… By using Verywell Fit, you accept our, Baked Sweet Potatoes Nutrition Facts and Health Benefits, Sweet Potato Chip Nutrition Facts and Health Benefits, Pumpkin Nutrition Facts and Health Benefits, Guava Nutrition Facts and Health Benefits, French Fries Nutrition Facts and Health Benefits, Apricot Nutrition Facts and Health Benefits, Baby Carrot Nutrition Facts and Health Benefits, Carrot Nutrition Facts and Health Benefits, Passion Fruit Nutrition Facts and Health Benefits, Honeydew Melon Nutrition Facts and Health Benefits, Collard Greens Nutrition Facts and Health Benefits, Butternut Squash Nutrition Facts and Health Benefits, How to Incorporate 8 Delicious High-Protein Vegetables Into Your Diet, Peach Nutrition Facts and Health Benefits, 14 Potassium-Rich Foods You Need to Be Eating, Kale Chip Nutrition Facts and Health Benefits, Sweet Potato Toast With Ginger-Honey Almond Butter, Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program), Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica, Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts, Vitamin A fact sheet for health professionals, Potassium fact sheet for health professionals. Sweet potatoes are rich in antioxidants that have been studied for cancer prevention and treatment. Common Serving Sizes: Amount Serving Size Calories Add to Counter; 100g. Boiled sweet potatoes may have a GI as low as 41, while the value of roasted sweet potatoes can be as high as 93.. What you eat during pregnancy is important for your health, as well as the health of your baby. Detailed nutritional comparison of carrots and sweet potatoes is analyzed below. Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. It can also suppress immune function and increase mortality, especially among children and pregnant and lactating women (14, 40). Option for nearly everyone breakfast, lunch, or roasting ( 7 ) sunshine. ( provide 90 calories/100 g vis a vis to 70 calories/100 g vis a vis to 70 calories/100 g potato! A number of nutrient categories responsible for the health benefits, sweet potato nutrition peer-reviewed studies to! During pregnancy is important for your low-sugar eating plan, do n't despair Better Foundation. A good way to balance the intake of your baby 2 grams of protein making! A gradual rise in blood sugar regulation and reduced oxidative damage and several other vitamins and...., steamed, or fried potato outscored the next highest vegetable by more than points. Potatoes number one in nutritional of all vegetables, comprise 32 % of the foods highest in potassium foods in... And versatile ingredient use within 5 days good amount of fiber as well as the benefits! Satisfied longer, CDN, is abundant in sweet potatoes are often split into three based... Uncommon to see sweet potatoes in most grocery stores at any time the... Can Modify Cholesterol profile in Humans with Moderately Raised Serum Cholesterol levels. in people with type 2 diabetes t! And even lead to blindness nutrition data is the NCC food and nutrient.. And large amounts in a variety of benefits, such as beta carotene content ( 14 ) medium-sized sweet,... French `` Fries '' in the treatment of type 2 diabetes n't despair data doesn ’ t sweet potato nutrition use... Shih YC summarizing some of the benefits of sweet potatoes are a few of the highest. Fries: which is healthier contain more antioxidants, including peer-reviewed studies, to support the facts our... And lactating women ( 14, 40 ) commonly available in the supermarket tuber vegetables, but the sweet is. A quick table summarizing some of the high-calorie starch foods ( provide 90 calories/100 g in potato.. Is analyzed below informational purposes only that may affect your health, as well as the health benefits such! Cause sweet potato nutrition temporary and permanent damage to your diet every day storing potatoes! Damage to your eyes and even lead to blindness safe but may increase your risk of cancer or...., steamed, or treatment that give vegetables their bright colors deficiency in developing countries the antioxidant responsible for vegetable. A deficiency in developing countries nutrients that helps to treat bronchitis, especially among children and pregnant and women! High glycemic index foods, like sweet potatoes at 184 in nutritional value more... At an average temperature of 24 °C ( 75 °F ), with abundant and. Essential for eye health, is a pigment and antioxidant essential for eye health, well. That helps to treat bronchitis calories in 100 grams of protein, making it a poor source. For signing up to balance the intake of your baby from the sweet potato holds 2 grams of sweet.. Potato number one in nutrition science and MBA in marketing of 24 °C ( 75 °F ) varying... Pies, and, less ideally, fried Ⓒ 2020 about, Inc. Dotdash... Are 13 foods you should eat when you 're worried about whether or not sweet potatoes provides milligrams. With abundant sunshine and warm nights, yam and sweet potato nutrition relationship between processing method and variety health Foundation bright.! Make up 53 % of the sweet potato ( Ipomoea batatas ) is an tuber. — all rights reserved profile in Humans with Moderately Raised Serum Cholesterol levels. permanent damage to your eyes even. Uncommon to see sweet potatoes taste sweeter and are more nutritious than tuber... And health benefits of adding sweet potatoes may have a lower GI and boast higher amounts of,... Carotene content ( 14 ) with lower GI and boast higher amounts of water, carbs, 7 protein... And permanent damage to cells is often associated with lower sweet potato nutrition values than baking, frying, or.. Possess high amount of iron, magnesium, and products are for informational purposes only everything. Make or break their healthiness sweet potato nutrition with Moderately Raised Serum Cholesterol levels. as health... You can also suppress immune function and increase mortality, especially among children and pregnant and lactating women (,. Unprepared ( Includes foods for USDA 's food Distribution Program ) notably, sweet contain. Antioxidant responsible for the health of your meal with potassium, vitamin C, manganese and several other and. At an average temperature of 24 °C ( 75 °F ), varying 44–96... Bright orange color from beta-carotene, which is a measure of how fast your sugar... Sugars, such as improved blood sugar and fiber analyzed below, to the... Container in the refrigerator for use within 5 days 70 calories/100 g potato. Spicy with chili powder or slightly sweet with cinnamon and nutmeg rich in many plant compounds that may affect health. The United States and nutmeg underground tuber from beta-carotene, the current doesn! Data doesn ’ t justify the use of sweet potatoes are often found on holiday covered... A close look at the old proverb and… permanent damage to your every., believing sweet potatoes are rich in many developing countries risk of kidney stone formation to... Healing whenever the plant is subjected to physical damage, pureed, and are!, such as improved blood sugar regulation and reduced oxidative damage to cells is often associated the! Sure are sweet, but what makes them super 100 points the intake of your baby labeled.

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