Sweet Potato Nutrition Facts and Health Benefits
34 rows · Nov 04, · A medium sweet potato weighs around grams. This means the flesh of one baked sweet Estimated Reading Time: 5 mins. Carbs in Sweet Potato. The favorite choice for the term "Sweet Potato" is 1 cup of cubed Sweet Potato which has about 27 grams of carbohydrate. The total carbohyrate, sugar, fiber and estimated net carbs (non-fiber carbs) for a variety of types and serving sizes of Sweet Potato is shown below.
Register Sign In. Sweett in:. My FatSecret. Food database and calorie counter. The favorite choice for the term "Sweet Potato" is 1 cup of cubed Sweet Potato which has about 27 grams of carbohydrate. The total carbohyrate, sugar, fiber and estimated net carbs non-fiber carbs for a variety of types and serving sizes of Sweet Potato is shown below.
View other nutritional values such as Calories or Fats using the filter below:. Other Popular Types of Sweet Potato 1 cup serving. Food Search. Popular Pick: Sweet Potato. Nutrition Facts. Please note that some foods may not be suitable for some people and you mxny urged to seek the advice of a physician before beginning any weight loss effort hoq diet regimen. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties how to install cyanogenmod 7 on hp touchpad to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk.
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May 13, · Carbs A medium-sized sweet potato (boiled without the skin) contains 27 grams of carbs. The main components are starches, which make up 53% of Calories: Carbs 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. The glycemic index (GI) of sweet potato varies based on the preparation method and elvalladolid.comted Reading Time: 6 mins.
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Sweet potatoes are a nutritious and low glycemic food that can be enjoyed in a variety of tasty dishes. The cooking methods and ingredients you use to prepare sweet potatoes can make or break their healthiness factor.
Here's the lowdown on this popular veggie. The following nutrition information is provided by the USDA for 1 medium 5" long raw sweet potato grams. 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.
The glycemic index GI of sweet potato varies based on the preparation method and variety. Boiled sweet potatoes may have a GI as low as 41, while the value of roasted sweet potatoes can be as high as Sweet potatoes are almost completely fat-free unless fat is added while cooking.
A cup of raw sweet potato provides about 2 grams of protein. Sweet potatoes are especially high in vitamin A and potassium. They also provide some calcium, iron, magnesium, and folate. Sweet potatoes are a filling vegetable with colorful, health-boosting nutrients. Here are a few of the benefits of adding sweet potatoes to your diet.
Sweet potatoes are rich in antioxidants that have been studied for cancer prevention and treatment. Purple sweet potatoes, in particular, are high in anthocyanins which appear to promote apoptosis or programmed cell death of cancer cells.
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. Beta carotene, which is essential for eye health, is abundant in sweet potatoes. A cup of sweet potatoes provides 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. Certain pro-inflammatory cytokines appear to be suppressed in response to purple sweet potato extract. The American Diabetes Association considers sweet potato to be a low GI food that fits well into a healthy eating plan for diabetes management.
Sweet potatoes are a good way to balance the intake of higher GI foods, like pineapples or pasta. Replacing regular potatoes with sweet potatoes will boost nutrient intake of your meal with potassium, vitamin A, vitamin C, and fiber. 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.
If you suspect an allergy to sweet potatoes, see your doctor for an individual evaluation. There are very few adverse effects associated with the consumption of sweet potato. One minimal side effect of eating a high volume of beta-carotene-rich veggies, like sweet potatoes, carrots, or pumpkin, is that your skin can begin to take on an orange undertone.
This coloring is the result of an uncommon condition called carotenemia. There are two main varieties of sweet potatoes: dry-flesh and moist-flesh. Moist-flesh sweet potatoes have a darker skin with a richer orange interior. Moist-flesh sweet potatoes taste sweeter and are more commonly available in the supermarket. Under these two general classifications, there are several unique species of sweet potatoes that vary in the country of origin, shape, color, size, and taste.
Examples include Kumara sweet potatoes, Jersey sweet potatoes, and Cuban sweet potatoes. The term "yams" is commonly used interchangeably with sweet potatoes, however, true yams come from an entirely different plant. Nonetheless, it's not uncommon to see sweet potatoes labeled as yams in the United States.
Choose fresh sweet potatoes that are heavy for their size, hard, smooth, and free of bruises. Watch out for shriveled skin, dark spots, or indentations, as these are common signs of decay.
You can find sweet potatoes in most grocery stores at any time of the year. Instead of storing sweet potatoes in the refrigerator, keep them in a cool, dry, dark place.
The ideal storage temperature for fresh sweet potatoes is around 55 degrees Fahrenheit, where they will keep for about a month or longer.
If stored at warmer temperatures, try to use sweet potatoes within a week to prevent spoilage. When you're ready to use your sweet potatoes, scrub the skin with a vegetable brush under running water.
Dry with a paper towel. After sweet potatoes have been cut or cooked, store them in an airtight container in the refrigerator for use within 5 days. Sweet potatoes can be boiled, baked, roasted, grilled, whipped, pureed, and, less ideally, fried. They can serve as a side dish or be tossed into salads, chili, muffins, pies, and breads.
Make them spicy with chili powder or slightly sweet with cinnamon and nutmeg. To save time, you can easily bake your sweet potatoes in the microwave. The skin won't be as crispy, but the sweet potato will be delicious nonetheless. If you are mashing or whipping your sweet potatoes, skip ingredients like heavy cream and add some rosemary and Parmesan instead for a savory flair. You can also make sweet potato French "fries" in the oven by baking them at high heat with some herbs and spices.
Have sweet potatoes with breakfast, lunch, or dinner. They're a nutritious, inexpensive, and versatile ingredient. Get nutrition tips and advice to make healthy eating easier.
FoodData Central. Department of Agriculture. Published April 1, Relationship between processing method and the glycemic indices of ten sweet potato Ipomoea batatas cultivars commonly consumed in Jamaica. J Nutr Metab.
Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes Ipomoea batatas L. Lam extracts. Biomed Res Int.
Vitamin A fact sheet for health professionals. Updated February 14, Potassium fact sheet for health professionals. Updated June 3, American Diabetes Association. Diabetes superfoods. Food allergy. Updated Can eating too many carrots turn your skin orange? Cleveland Clinic. Types of sweet potatoes. Berkeley Wellness. University of California. Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page.
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