Potato: The Nutritional Facts. Why trust us? Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. "They are high in potassium which could be problematic for people who take beta-blockers," Rissetto adds. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. 0.15 grams. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. One cup (200 … Health benefits of Sweet potatoes Sweet potato is one of the high-calorie starch foods (provide 90 calories/100 g vis a vis to 70 calories/100 g in potato). Although many Americans use the names interchangeably, the two vegetables are in fact not related. Red potatoes. Red potato nutrition – Increase your energy levels. Read a broad overview of potatoes, including information on nutrition, selection, storage, and preparation. This tuber has naturally occurring sugar, but there's no added sugar in sweet potatoes (unless you're adding some during cooking). Rissetto enjoys roasting them with a little olive oil and rosemary, and she adds 1/2 cup to her eggs every day during the colder months of the year. Sweet Potato Nutrition. A registered dietitian with a Bachelor of Arts degree from Northwestern University and a Master of Science degree in Clinical Nutrition from New York University, Jaclyn “Jackie” London handles all of Good Housekeeping’s nutrition-related content, testing, and evaluation. It's so delicious, you'll want to make it all … "White potatoes and sweet potatoes are comparable in calorie, protein, and carbohydrate content, but white potatoes are high in potassium while sweet potatoes are high in Vitamin A," she adds. It's a common misconception that diabetics must avoid carbohydrates altogether. Sweet potatoes are packed with plenty of minerals, fiber, vitamins, and phytonutrients — they help both your body and mind. Therefore, the orange sweet potatoes are often mislabeled as yams in stores. There are so many delicious ways to reap the benefits of sweet potatoes! Sweet Potato vs. Studies show that the different colored sweet potatoes may contain varying levels of phytonutrients, the health-promoting chemicals found in plants. In fact, sweet potatoes can be an excellent addition to a diabetic diet. Sweet potatoes are a great source of fiber, vitamins, and minerals. 0 mg cholesterol. Don't be fooled by tricky menu marketing — sweet potato fries are still fries. But you'll want to be careful with how you prepare them. This helps keep your eyes healthy as well as your immune system, your body's defense against germs. There are only 309 calories per serving of this healthy sweet potato and red lentil soup soup. My grandmother used to make this simple sweet-spicy dish every year for the holidays. With so many varieties of sweet potatoes available, all with different colors, shapes, tastes and textures, it's important to know how healthy they all are. White Sweet Potato Nutrition. Fat. Yams are almost exclusively grown in Africa and Asia. 33.9 grams carbs. Sweet potatoes (Ipomoea batatas) truly match the description \"delicious and nutritious.\" These tasty veggies are packed with vitamins and nutrients and are sweet to eat. There are two main varieties of sweet potatoes grown in the U.S.: white flesh and orange flesh. 21 grams 21 grams. The sweet potato or sweetpotato (Ipomoea batatas) is a dicotyledonous plant that belongs to the bindweed or morning glory family, Convolvulaceae.Its large, starchy, sweet-tasting, tuberous roots are a root vegetable. If you eat a red yam as part of a meal, consider serving this vegetable roasted without adding butter to keep the calories and fat low. So don't hesitate to toss 'em into your shopping cart! Sweet Potato (Without Salt, Baked In Skin, Cooked), Sweet Potato (Without Skin, Cooked, Boiled), Baked Sweetpotato (Peel Eaten, Fat Not Added in Cooking), Baked Sweetpotato (Peel Not Eaten, Fat Not Added in Cooking), Baked Sweetpotato (Peel Not Eaten, Fat Added in Cooking), Roasted Brussels Sprouts & Sweet Potatoes, Sausage & Sweet Potato Breakfast Frittata, Columbia Organic Multi-Colored Cauliflower. You may be able to find more information about this and similar content at piano.io, Why Eggs Are One of the Best Things You Can Eat, Kale Is One of the Healthiest Things You Can Eat, We're Calling It: Cabbage Is the Next Kale, Why Salmon Needs to Become Part of Your Diet ASAP, Why You Should Eat Broccoli Every Single Day, Get the Best Nutrition from Chicken Breasts, Jaclyn London, MS, RD, CDN, Good Housekeeping Institute. sweet potato Nutrition Information 23 RESULTS: sweet potato Vegetables and Vegetable Products (16) Snacks (1) Baby Foods (6) Can't find it? They're drier and starchier than sweet potatoes, and often only found in international supermarkets. Tip: Keep the sweet potato skin on to maximize the fiber content. 2,000 calories a day is used for general nutrition advice. Vitamins and minerals Pro-vitamin A. . When purchasing, select firm tubers (no soft spots) with smooth skin. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. The key is to avoid deep-fried varieties. 94 % 32g Carbs. Carbs. The original sweet potato cultivated in the United States was the dry, white-fleshed type. Yams … 1 potato medium (2-1/4" to 3-1/4" dia.) Adding potatoes to your taco increases the potassium and vitamin c, without adding fat or cholesterol. Just 3.5 ounces... Vitamin C. . What’s the Difference Between Sweet Potatoes and Potatoes? Red potato nutrition includes some protein, almost no fat, and a good amount of carbohydrates. 2,000 calories a day is used for general nutrition advice. White sweet potatoes can be roasted, baked, grilled, or mashed just like orange sweet potatoes– the main difference is in the flavor. Stefani Sassos is a Registered Dietitian Nutritionist with a Bachelor of Science degree in Nutritional Sciences from The Pennsylvania State University and a Master of Science degree in Clinical Nutrition from New York University. Carbs 20 g. Dietary Fiber 3 g. Sugar 4 g. Fat 0 g. Saturated -- g. Polyunsaturated -- g. Monounsaturated -- g. Trans -- g. Protein 1 g. They also supply fiber and important vitamins and minerals. Okinawan Okinawan - Purple Sweet Potato (With Nutrients) Serving Size : 133 grams (1 cup) 140 Cal. 3.1 grams fiber. A medium red-skinned potato has 150 calories, 4 grams of protein, 34 grams of carbohydrates and 3 grams of fiber. This antioxidant may decrease the duration of the common cold and improve skin health. For instance, orange sweet potatoes have the highest levels of beta-carotene, a carotenoid with antioxidant activity. This makes it a healthy food choice for diabetics [ 1 ]. Baked options are much healthier, especially if you slice the potatoes yourself and bake the fries at home. Sweet potatoes are rich in beta carotene, which your body can convert into vitamin A. It possess 0.07 g of lipid fat, 2.09 g of protein, 4 g of dietary fiber and 5.56 g of total sugars. Including whether or not they are better for you than white potatoes. You can cook sweet potatoes in a variety of ways, from baking to mashing to roasting to air-frying. Top 10 Ways to Enjoy Sweet Potatoes Produce for Better Health Foundation. Fiber. What matters is the type of carb, portion size, and spreading them throughout the day. Sign Up. So if you want all the health benefits of sweet potatoes without the super-sweet flavor, try out a white sweet potato! And some Potassium, Magnesium, Vitamin C, Iron, and Calcium. Like all sweet potatoes (such as purple and Japanese sweet potatoes), they are an excellent source of vitamin C, vitamin B2, vitamin B6, and vitamin E. Extracts from white-fleshed sweet potatoes are being investigated for a number of potential health benefits to blood glucose and cholesterol levels . 92 90. Calories. True sweet potatoes are more readily available in U.S. grocery stores. Store them loose for up to a week in a cool, dry, and dark place — not the fridge, as this can cause their core to harden and create an unpleasant taste when cooked. The fat content of this soup is just 2g. Where do the calories in Sweet Potato, baked (in skin) come from? Serving Size: 1 cup (150g) Calories: 116 Fat: 0.14g Carbohydrates: 26g (3.2g fiber) Protein: 3% Vitamin A: 0%* Vitamin C: 50%* Calcium: 2%* Iron: 6%* Potassium: 638mg (18%*) Vitamin B6: 22%* 2.1 grams. There are 54 calories in 1 small Sweet Potato (Without Salt, Baked In Skin, Cooked). While it's true that excess levels of pre-formed vitamin A from supplements can lead to a toxicity known as hypervitaminosis A, large amounts of pro-vitamin A carotenoids (i.e., those from fruits and veggies) are NOT associated with major adverse side effects. 0 %--Fat. The chili and lime flavors make this recipe so tasty and with all variations under 250 calories and 7 grams of fat per serving, this is a perfect recipe to include in a low-calorie diet. Sweet potatoes come in many different colors. . 0.3 grams fat. Grilled sweet potatoes with lemon herb sauce, Why You Should Eat Avocado Every Single Day, Yes, Oatmeal Is Perfectly Healthy for Breakfast. Flesh and skin, baked. Ready Time: 30min. Nutritional value of sweet potato Sweet potatoes are a rich source of fibre as well as containing an array of vitamins and minerals including iron, calcium, selenium, and they’re a good source of most of our B vitamins and vitamin C. Use the spuds in a variety of recipes, including breakfast dishes, casseroles, and even desserts. Nutrition Stats Serving Size: 1 medium-size sweet potato 112 calories 26g carbohydrates (8% DV) 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 Nutritional Value The serving size of one cup (133 grams) of raw sweet potato provides 114 calories. Look for a cylindrical shape with a black or brown bark-like skin, as well as white, purple, or reddish flesh. Just one sweet potato gives you 400% of the vitamin A you need each day. "Both sweet and white potatoes are nutritious," says Registered Dietitian Nutritionist and Co-Founder of Culina Health Vanessa Rissetto MS, RD, CDN. Potassium. Sweet potatoes are absolutely loaded with that sweet, sweet Vitamin A. Just 15% of calorie intake on a 2000 calorie per day diet. Not only that: they're simple to prepare. Good Housekeeping participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Calories, fat, protein, and carbohydrate values for for Sweet Potato and other related foods. 154.0 calories. Protein. Nutrition in Red Potatoes | Livestrong.com Anthocyanins also have an antioxidant effect and may support healthy brain function. We love baking a batch of sweet potatoes for the week and adding them to both sweet and savory meals. 1.5% 89.8% 8.7% Total Fat Total Carbohydrate Protein 100 cal * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Important for … So what's with the name mix-up? Apparently, the orange variety only entered the American market several decades ago. 6 % 2g Protein. A serving of one medium red yam -- 130 grams or 4.5 ounces -- adds 130 calories to your daily meal plan. Bottom line: Including a variety of colors in your diet is the way to go! However, eating excessive amounts of beta-carotene rich foods like carrots can cause a harmless condition called carotenemia, which is characterized by yellow pigmentation of the skin. You'd need to walk 159 minutes to burn 570 calories. The tuber, however, contains no saturated fats or cholesterol, and is a rich source of dietary … In order to differentiate between the two, producers started selling them as yams. Sweet potatoes are considered a low-glycemic food and high in fiber, which means they release and absorb glucose into the bloodstream very slowly, preventing a spike in blood sugar. Loaded with fat and excess sodium, calories in sweet potato fries from a restaurant can be upwards of 350 for just one cup's worth. We’ve calculated the carbs in sweet potato, but what does the nutrition in a sweet potato really look like? Enter your own food Set category preferences . However, in the United States, there are two main varieties of sweet potato: One has a … To avoid confusion, the orange-fleshed sweet potatoes were marketed as yams to distinguish them from the white-fleshed variety Americans had come to associate with the name sweet potato. Whether you're using sweet potatoes in a fancy holiday dish or just popping one in the oven for a quick after-work dinner, you're getting a veggie with major health superpowers. 2 grams 2 grams. There are 112 calories in 1 5" long Sweet Potato. Add a portion of lean meat, such as fish or poultry, and a green vegetable to make it a balanced meal. Sweet potatoes also are slightly higher in fiber, but both are fantastic choices and switching it up will help you get the benefits of both. Not to mention, there's practically half your day's worth in salt in that small serving size. Log In. Find nutrition facts for over 2,000,000 foods. Here is one thing you really need to know about. "Boiled sweet potato has a low glycemic index of 44 but if baked for 45 minutes has a glycemic index of 94," Rissetto notes. 4.0 grams protein. On the other hand, purple sweet potatoes have more anthocyanins, the flavonoid found in blueberries. All trademarks, copyright and other forms of intellectual property are property of their respective owners. The young leaves and shoots are sometimes eaten as greens.The sweet potato is not closely related to the common potato (Solanum tuberosum). If you have kidney disease or suffer from chronic hyperkalemia, sweet potatoes may not be the best choice for you because of their high potassium content. The skin can be white, yellow, red, purple or brown, and the flesh can be white, yellow, orange or purple. We may earn commission from links on this page, but we only recommend products we back. In terms of any downsides in eating sweet potatoes, they should be safe to consume for most healthy individuals. Antioxidant Contents Get full nutrition facts and other common serving sizes of Sweet Potato including 1 oz and 100 g. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. The Best 25 Christmas Decorations You Can Buy, 40 Gifts That Are Sure to Warm Grandma's Heart, 40 Gorgeous Gifts for the Best Sister Ever, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Basically, sweet potatoes are full of good things. Now, get your top questions on sweet potatoes answered. They also supply fiber and important vitamins and minerals. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. All of the potatoes are fat free. First, let’s back up. And some Vitamin B-6. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. About Food Exercise Apps Community Blog Shop Premium. Sweet potatoes are baked with brown sugar and red hot cinnamon candies. There are 570 calories in 1 serving of Red Robin Sweet Potato Fries, side. Lose weight by tracking your caloric intake quickly and easily. Yams have slightly more potassium and manganese. Get full nutrition facts and other common serving sizes of Sweet Potato (Without Salt, Baked In Skin, Cooked) including 1 oz and 100 g. Summary: Sweet potatoes are lower in calories and higher in beta-carotene and vitamin C than yams. Highly Nutritious. 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