2014. Ayana Habtemariam, MSW, RDN, LDN, is a registered dietitian, nutrition therapist, certified intuitive eating counselor, and macro social worker. Harvard T.H. Sweet potato, baked, peel eaten, fat not added in cooking. Updated. Beta-carotene is a powerful antioxidant that may help improve eye health and prevent vision loss. The best food sources of beta-carotene milk, eggs, leafy green vegetables, and orange and yellow vegetables and fruits. Mash or puree a cooked sweet potato for a sweet treat. This can put you at risk of developing hypertension, especially when combined with high sodium intake. By including foods like a sweet potato, you can help keep your potassium levels up and reduce the risk of developing high blood pressure. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Sweet potatoes are a healthy source of complex carbohydrates. American College of Allergy, Asthma, and Immunology. The main components are starches, which make up 53% of the carb content. Sweet potatoes are rich in beta carotene, which is then converted to vitamin A in the body. Slice a potato into thin strips and bake for sweet potato fries. Nutrients for prevention of macular degeneration and eye-related diseases. The flesh of the potato without the peel will net you 0.171 grams for fat. The USDA provides nutritional information for one medium-sized baked potato (2” diameter, 5” long) baked, peel eaten, fat not added in cooking., With the peel, fat not added in cooking for one medium-sized baked potato (2" diameter, 5" long), the USDA provides these nutrition facts., Sweet potatoes are primly made-up of carbohydrates with 23 grams per medium-sized potato without the skin and 30 grams per medium-sized potato with the skin. A medium-sized sweet potato has 22,000 IU of vitamin A, 22mg of vitamin C, and 0.3mg of vitamin B. When it comes to minerals, a medium-sized baked potato has 542mg of potassium, 43mg of calcium, 31mg of magnesium, and 0.57mg of manganese. They tend to reach peak freshness right around Thanksgiving time, so consider treating yourself to sweet potatoes in the late fall. White Potatoes vs. Sweet Potatoes: Which Are Healthier? Sweet potatoes contain both soluble and insoluble fiber, which help to relieve and prevent constipation. However, to maximize the benefits, you should eat both the skin and the guts of the potato. U.S. Department of Agriculture. Updated 2020. Eating sweet potatoes regularly could help to support eye health. Updated 2019. Here’s everything you need to know about this popular veggie. Harvard Health Publishing, Harvard Medical School. doi:10.3748/wjg.v18.i48.7378. Sweet potatoes, especially the variety with orange flesh, are high in beta-carotene, a provitamin that your body uses to make vitamin A. Beta-carotene is considered a powerful antioxidant that can help reduce free radical damage in your body. Besides tasting delicious, sweet potatoes also offer significant health benefits. Ideally, you will want to use them within a week of purchase, especially if they are kept at normal room temperature. National Center for Complementary and Integrative Health. A medium-sized sweet potato (boiled without the skin) contains 27 grams of carbs. 2012 Dec 28; 18(48). Having an allergy to sweet potatoes is not common. Fat: 0.1 grams; Carbs. Effect of dietary fiber on constipation: A meta analysis. White Potatoes vs. Sweet Potatoes: Which Are Healthier? Updated 2019. 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. Calorie breakdown: 1% fat, 90% carbs, 9% protein. If you eat the peel, that number increases slightly to 0.219 but is still well under 1/2 gram of fat per serving. Sweet potatoes can be mashed and served as a side, in casseroles, or sliced and baked for sweet potato fries. That said, they do have a medium glycemic index of 63, which can cause blood sugar to increase at a faster rate when compared to lower glycemic index foods.. Antioxidants can help keep the immune system healthy and may help reduce chronic diseases. World J Gastroenterol. The skin has insoluble fiber, which is considered the roughage. Get nutrition tips and advice to make healthy eating easier. Read our, Reviewed by Ayana Habtemariam, MSW, RDN, LDN, Reviewed by Jonathan Valdez, RDN, CDE, CPT, Reviewed by Barbie Cervoni MS, RD, CDCES, CDN, Verywell Fit uses cookies to provide you with a great user experience. In 1 cup of chopped sweet potato, you get 4 grams of fiber with loads of beta carotene and potassium. National Institutes of Health Office of Dietary Supplements. Baked sweet potatoes are a nutritious and healthy complex carbohydrate that you can enjoy year-round. Sweet Potatoes. Potassium. Sweet potatoes tend to grow better in warmer climates and are generally harvested in September and early October. If your potassium level is too low, you may see an increase in your blood pressure. You can purchase and eat sweet potatoes year-round. Antioxidants: In Depth. 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), Green Giant Veggie Spirals Sweet Potato Rotini, Pictsweet Sweet Potatoes with Brown Sugar, Pictsweet Sweet Potato Waffle Cut Fries with Sea Salt. Sweet Potato (Without Salt, Baked In Skin, Cooked). Chan School of Public Health. Both sweet and savory, this top potato pick is packed full of vitamins, minerals, antioxidants, and fiber. Vitamin A. Sara Lindberg, M.Ed., is a freelance writer focusing on health, fitness, nutrition, parenting, and mental health. Curious if sweet potatoes are right for you? Updated 2013. Sweet potatoes are rich in vitamin A, B6, C, potassium, magnesium, and calcium. Sweet potato, baked, peel not eaten, fat not added in cooking. Updated 2020. Baked Sweet Potatoes = 96 cal There are 96 calories in 100g of Baked Sweet Potatoes. The Cleveland Clinic. There are 390 calories in 1 pound of Sweet Potato. Enjoy sweet potatoes on their own, as a side, or in a casserole. That said, you can develop an allergy at any age in response to any type of food. Common symptoms of food allergies include hives, shortness of breath, wheezing, vomiting or stomach cramps, swelling of the tongue, dizziness, and in rare cases, anaphylaxis. Where sweet potatoes pack a nutritious punch is in their high vitamin and mineral content. 2019 Apr; 8(4). FoodData Central. National Institutes of Health Office of Dietary Supplements. If you think you have a food allergy, stop eating the triggering food and talk with your doctor. Updated 2020. U.S. Department of Agriculture. Glycemic index for 60+ foods. Since sweet potatoes are high in dietary fiber, they often top the list of foods to eat for digestive health. Here are some ways that sweet potatoes can boost your health. Khoo H, Ng H, Yap W, Goh H, Yim H. Nutrients for prevention of macular degeneration and eye-related diseases. Before cooking sweet potatoes, make sure to scrub the skins. You can find a variety of sweet potatoes, including garnet and speckled purple sweet potatoes. Calorie breakdown: 1% fat, 90% carbs, 9% protein. 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. , you get 4 grams of carbs prepare sweet potatoes are preferred over supplements for boosting your intake antioxidants.. Loads of beta carotene, which is then converted to vitamin a, B6 C. 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