Cool 5 … 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.. Start your food diary today! doi:10.3748/wjg.v18.i48.7378. If you're trying to manage your weight, it's good to know that a medium sweet potato can be a healthy, almost fat-free addition to your diet without any cholesterol. Good Source of Fiber. Chan School of Public Health. If you eat the peel, that number increases slightly to 0.219 but is still well under 1/2 gram of fat per serving. The material appearing on LIVESTRONG.COM is for educational use only. Leaf Group Ltd. Besides tasting delicious, sweet potatoes also offer significant health benefits. It’s believed that sweet potatoes were brought to Polynesia … Texas A&M University: What Is the Difference between a Sweet Potato and a Yam? Enjoy sweet potatoes on their own, as a side, or in a casserole. Iron. Here are some ways that sweet potatoes can boost your health. 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. Track calories, carbs, fat, and 16 other key nutrients. Khoo H, Ng H, Yap W, Goh H, Yim H. Nutrients for prevention of macular degeneration and eye-related diseases. Recommended Caloric Intake for Weight Loss. Mash or puree a cooked sweet potato for a sweet treat. Live Healthy & Happy. * Percent Daily Values are based on a 2000 calorie diet. A medium baked sweet potato contributes 3.8 grams of fiber, or 15 percent of your DV, according to USDA. Baked Sweet Potatoes Nutrition Facts and Health Benefits, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. sweet potato Nutrition Information 23 RESULTS: sweet potato Vegetables and Vegetable Products (16) ... Sweet potato, cooked, baked in skin, with salt [Sweetpotato] Add to Tracking Add to Compare Create Recipe Add to My Foods. Directions Wash the sweet potatoes. Because fiber slows digestion, it can help you feel full longer, which means you're less likely to eat too much. Where sweet potatoes pack a nutritious punch is in their high vitamin and mineral content. A medium-sized baked sweet potato has 102 calories, 24 grams of carbohydrates, 2 grams of protein, 4 grams of fiber and no fat or cholesterol. Pierce each potato 4 to 5 times with a fork and bake in the oven or microwave. Calcium. Sweet potatoes are rich in vitamin A, B6, C, potassium, magnesium, and calcium. Updated 2020. White Potatoes vs. Sweet Potatoes: Which Are Healthier? Learn about the number of calories and nutritional and diet information for Sweet Potato, Baked, No Salt. Read More: What Nutrients Are in the Skins of Sweet Potatoes? Thank you, {{form.email}}, for signing up. The skin has insoluble fiber, which is considered the roughage. One baked sweet potato in the skin has 1,403 micrograms of vitamin A, which is 156 percent of the daily value (DV). Sweet potatoes are a tuber vegetable with a thin copper-colored skin and bright orange flesh, although different varieties can range in color, including dark red, brown, purple, yellow or white. Effect of dietary fiber on constipation: A meta analysis. A medium sweet potato, 5 inches long, contains 103 calories, while a medium-sized baked potato delivers 163 calories, according to USDA. Sara Lindberg, M.Ed., is a freelance writer focusing on health, fitness, nutrition, parenting, and mental health. Low Sodium. The peel of a sweet potato has nearly ten times the antioxidant power as the flesh (an antioxidant capacity comparable to that of blueberries). Fiber is found in the skin as well as the flesh of sweet potatoes. Antioxidants: In Depth. National Institutes of Health Office of Dietary Supplements. In addition, according to USDA, one baked sweet potato nutrition facts include: Although the above content is very similar to raw sweet potato nutrition, the vegetable is typically eaten cooked. A baked sweet potato without added butter or oil is very low in total fat. Gordon Kerr has worked in the health care industry for the past 15 years. Sweet potato, baked, peel not eaten, fat not added in cooking. . Sweet Potatoes 101: Nutrition Facts and Health Benefits Nutrition facts. U.S. Department of Agriculture. This includes approximately 4 grams of fiber and 7 to 9 grams of naturally-occurring sugar, with the lower figure representing a potato without the peel and the higher number a sweet potato with the peel. Ayana Habtemariam, MSW, RDN, LDN, is a registered dietitian, nutrition therapist, certified intuitive eating counselor, and macro social worker. Cholesterol Free. An important antioxidant in sweet potatoes is beta carotene, which is responsible for the vegetables' bright orange color. Vitamin K also contributes to the antioxidant sweet potato benefits, supplying 2 percent of the DV. main content. Updated 2020. Slice a potato into thin strips and bake for sweet potato fries. This is part of our comprehensive database of 40,000 foods including foods from hundreds of popular restaurants and thousands of brands. If you feel satiated, you can keep your hunger pangs at bay and may not be tempted to snack between meals, which means a lower overall calorie intake at the end of the day. The total fat content of (1 Cup Serving) Baked Sweet Potato is 0.3 g. Within the fat content, a Baked Sweet Potato contains 0.1 g of saturated fat, 0 g of trans fat, 0.19 g of polyunsaturated fat and 0 g of monounsaturated fat. Sweet potatoes are an excellent source of beta carotene, vitamin C, and potassium. Sweet potatoes are rich in beta carotene, which is then converted to vitamin A in the body. Baked Sweet Potato. Updated 2020. Vitamin A. Carbs. While yams and sweet potatoes may look alike, a true yam is a tuber vegetable, like a regular potato. Sweet potato Cooked, baked in skin, without salt 1 medium (2" dia, 5" long, raw) 102.6 calories 23.6 grams carbs 0.2 grams fat 2.3 grams protein 3.8 grams fiber 0 mg cholesterol 0.1 grams saturated fat 41.0 mg sodium 7.4 grams sugar 0 grams trans fat A pantry or garage can work for storage, but avoid storing uncooked sweet potatoes in the refrigerator. One of the major sweet potato benefits comes from the antioxidants they contain. American College of Allergy, Asthma, and Immunology. , LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Sweet potatoes are a healthy source of complex carbohydrates. Privacy Policy Highly Nutritious. You can use an oven, grill, microwave, or stovetop. FoodData Central. The total fat content of (1 Cup Serving) Baked Sweet Potato is 0.3 g. Within the fat content, a Baked Sweet Potato contains 0.1 g of saturated fat, 0 g of trans fat, 0.19 g of polyunsaturated fat and 0 g of monounsaturated fat. Beta carotene is converted into vitamin A in your body and plays a significant role in supporting your immune system. This can help prevent constipation and other associated problems, such as hemorrhoids and anal fissures. Updated 2019. A recent study published in the American Journal of Preventive Medicine shows that keeping a food diary may double your weight loss efforts. In a Baked Sweet Potato ( (1 Cup Serving) ) there are about 180 calories out of which 3 calories come from fat. Both sweet and savory, this top potato pick is packed full of vitamins, minerals, antioxidants, and fiber. Food sources such as sweet potatoes are preferred over supplements for boosting your intake of antioxidants.. Sweet potatoes can be mashed and served as a side, in casseroles, or sliced and baked for sweet potato fries. Sweet Potatoes. Sweet potato, baked, peel eaten, fat not added in cooking. Sweet potatoes tend to grow better in warmer climates and are generally harvested in September and early October. Claudia is an expert at intuitive eating, nutrition science, and removing diets from your life. Here’s everything you need to know about this popular veggie. Updated 2013. Sweet potatoes are a whole food that pack a powerful nutritional punch. Sweet potatoes are also very low in protein, with amounts ranging from 2.29 for a potato without the peel to 2.9 grams per medium-sized baked sweet potato with the peel. Oven: Preheat the oven to 400 F. Place the potatoes on a rimmed baking sheet lined with foil or parchment paper.Bake 45 to 75 minutes, or until tender. National Institutes of Health Office of Dietary Supplements. Another potent antioxidant that's needed to boost your immune system is vitamin E. The 5 percent of your daily value of vitamin E contained in one baked sweet potato helps your body fight off invading bacteria and viruses. used as a substitute for professional medical advice, 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. The good: This food is low in Sodium, and very low in Saturated Fat and Cholesterol. Terms of Use It should not be National Institutes of Health says vitamin A helps the heart, lungs, kidneys and other organs work properly. In a Baked Sweet Potato ( (1 Cup Serving) ) there are about 180 calories out of which 3 calories come from fat. Potassium. Start; Food Tracker. Use of this web site constitutes acceptance of the LIVESTRONG.COM 2014. Since sweet potatoes are high in dietary fiber, they often top the list of foods to eat for digestive health. . If you cannot eat them within that time, consider cooking the potato or adding it to a casserole, then freezing the item to eat at a later date. Sweet potato, baked, peel eaten, fat not added in cooking. Depending on the level of activity and age, Dietary Guidelines recommends adult men get between 2,000 and 3,000 calories and women try for between 1,600 and 2,400 calories a day. Food allergy. Updated. Sweet potatoes are an excellent source of potassium, and diets rich in potassium may help regulate blood pressure levels. Curious if sweet potatoes are right for you? The same portion also supplies 400% (!) 2012 Dec 28; 18(48). You can purchase and eat sweet potatoes year-round. Low Saturated Fat. Sweet potato can be prepared in a number of ways such as baked, boiled, roasted or mashed, making them a versatile replacement for white potatoes. There are a variety of ways to prepare sweet potatoes including baked, boiled, grilled, and roasted. of your recommended daily intake of vitamin A. Sweet potatoes are surprising low in calories and carbs. Both sweet and savory, this top potato pick is packed full of vitamins, minerals, antioxidants, and fiber. Some of the sweet potato benefits come from its low-fat nutritional content without excessive calories that could tip the scales on your weight-loss goals. Calories in Baked Sweet Potato based on the calories, fat, protein, carbs and other nutrition information submitted for Baked Sweet Potato. Antioxidants can help keep the immune system healthy and may help reduce chronic diseases. Japanese sweet potatoes are purple on the outside and light yellow inside. Baked sweet potatoes are a nutritious and healthy complex carbohydrate that you can enjoy year-round. Sweet potato, baked, peel not eaten, fat not added in cooking. Antioxidants help fight free radicals, which are byproducts from metabolism in your body and from environmental factors. diagnosis or treatment. Track calories, carbs, fat, and 16 other key nutrients. Get nutrition tips and advice to make healthy eating easier. any of the products or services that are advertised on the web site. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Harvard Health Publishing, Harvard Medical School. 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 and for our, Sweet Potato Nutrition Facts and Health Benefits, 14 Potassium-Rich Foods You Need to Be Eating, Pumpkin Nutrition Facts and Health Benefits, Baby Carrot Nutrition Facts and Health Benefits, Cantaloupe Nutrition Facts and Health Benefits, Cherimoya Nutrition Facts and Health Benefits, Butternut Squash Nutrition Facts and Health Benefits, Sweet Potato Chip Nutrition Facts and Health Benefits, 9 Healthy Sweet Potato Recipes for Thanksgiving, Potato Nutrition Facts and Health Benefits, Apricot Nutrition Facts and Health Benefits, Guava Nutrition Facts and Health Benefits, Grapefruit Nutrition Facts and Health Benefits, Banana Nutrition Facts and Health Benefits, Jerusalem Artichoke Nutrition Facts and Health Benefits, Healthy Homemade Sweet Potato Chips Recipe, Sweet Potato Falafel With Za'atar Yogurt Sauce Recipe. A sprinkle of herb-flavored olive oil is a better option, or liven up your potato with cinnamon, cilantro or cayenne pepper for variety. LIVESTRONG.com may earn compensation through affiliate links in this story. Fiber is the part of food that your body cannot digest effectively, so it travels relatively intact through your digestive system, adding bulk and absorbing fluid to help other foods move easily. Baked sweet potatoes are a nutritious and healthy complex carbohydrate that you can enjoy year-round. A cup of raw sweet potatoes has 26 grams of carbohydrates, with 5 to 6 grams of naturally … Sweet potatoes contain many important vitamins and minerals. With his passion for a healthy lifestyle and the desire to help others benefit from proper nutrition and natural remedies, Gordon accepted the international position with CARICOM Regional Food and Nutrition in the Caribbean and moved to Barbados. One cup of baked sweet potato provides nearly half of your daily vitamin C needs. However, the peel’s nutrition really takes a hit when baked, which wipes out over two thirds of the antioxidants, whereas microwaving or boiling are comparatively much gentler. They are loaded with fiber and nutrients such as vitamins A and C. Eating the skin of a baked sweet potato won't add calories, but you will get more fiber, which is important for maintaining digestive health. Updated 2018. One cup (200 … 1 to 10 of 1000 for baked sweet potato Baked Sweetpotato (Peel Not Eaten) Per 1 medium - Calories: 134kcal | Fat: 3.86g | Carbs: 23.57g | Protein: 2.28g In one medium potato, you get over 400 percent of your daily vitamin A requirement. A cooked sweet potato contains minimal fat and no cholesterol, making it a good choice for a heart-healthy snack. Unlike a traditional baked potato, the sweet potato has the option of going sweet or savory (more on that below), packs a ton of vitamins and nutrition, and is arguably the most kid-friendly vegetable on the planet. Yes, sweet potatoes contain lots of carbs—but that’s necessarily a bad … Start your food diary today! … Baked Sweet Potatoes =96cal There are 96 calories in 100g of Baked Sweet Potatoes. Comprehensive nutrition resource for Sweet Potato, Baked, No Salt. Baked sweet potato contains important antioxidants. What Nutrients Are in the Skins of Sweet Potatoes? Nutrition Stats Serving Size: 1 medium-size sweet potato 112 calories 26g carbohydrates (8% DV) White Potatoes vs. Sweet Potatoes: Which Are Healthier? FoodData Central. Nutrition information for Baked Sweet Potato. and Claudia has a PhD in Physical Activity, Nutrition and Wellness and is a Registered Dietitian. A baked sweet potato is still on the high end of the medium range of the glycemic index, so don’t pile it on your plate. Vitamin A is also needed for normal vision and reproduction. Sweet Potato Nutrition History. 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. Copyright Policy Sweet potatoes are a rich source of dietary fiber, which not only ensures the health of your digestive system, it may help reduce the risk of obesity, diabetes and heart disease, according to Mayo Clinic. Harvard T.H. Updated 2019. 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. Having an allergy to sweet potatoes is not common. Data not available. Insufficient antioxidant levels may accelerate the aging process and some of the diseases associated with it, including heart disease. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse When choosing potatoes at the store or market, opt for small to medium-sized sweet potatoes that seem heavy for their smaller size. Eating sweet potatoes regularly could help to support eye health. Cooking time is 18 to 24 minutes. If your potassium level is too low, you may see an increase in your blood pressure. 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. advertisements are served by third party advertising companies. Antioxidants (Basel). Sweet potato calories contribute 5 percent of the daily value (DV) per serving on a 2,000 calorie per day diet. The Cleveland Clinic. 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 … Vitamin E helps to widen blood vessels to prevent blood from clotting and helps cells interact with each other. 2.1%. 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. Just don't be tempted to load your potato up with butter, bacon bits, sour cream or other fatty foods that may increase the calorie content. A medium sweet potato contains 121 percent of your recommended daily allowance for beta carotene, lists USDA. 2019 Apr; 8(4). World J Gastroenterol. National Center for Complementary and Integrative Health. Once at home, store fresh sweet potatoes in a cool, dry place. Ideally, you will want to use them within a week of purchase, especially if they are kept at normal room temperature. Nutrition information for Baked Potato. Read More: Recommended Caloric Intake for Weight Loss. If you are following a weight-loss plan, a cooked sweet potato contains fewer calories than a white potato. Updated 2020. They are also high in fiber and … Baked Sweet Potato Wendy's 1 serving 380.0 calories 69.0 grams carbs 9.0 grams fat 6.0 grams protein 10.0 grams fiber 15.0 mg cholesterol 4.5 grams saturated fat 240.0 mg sodium 0 … Sweet potatoes are a great source of fiber, vitamins, and minerals. Yang J, Wang H, Zhou L, Xu C. Effect of dietary fiber on constipation: A meta analysis. Calories: 86 A medium-sized sweet potato (boiled without the skin) contains 27 grams of carbs. The flesh of the potato without the peel will net you 0.171 grams for fat. Estimated Calorie Needs per Day, by Age, Sex, and Physical Activity Level", MayoClinic: Nutrition and Healthy Eating: "Chart of High-Fiber Foods", National Institute of Diabetes and Digestive and Kidney Diseases: "Eating, Diet, & Nutrition for Hemorrhoids", Biology and Medicine: "Free Radicals, Antioxidants and Disease", National Institutes of Health: "Vitamin A", National Institutes of Health: "Vitamin E". Nutrients for prevention of macular degeneration and eye-related diseases. The main... Vitamins and minerals. Slice sweet potatoes in half. Now retired, Gord enjoys a quiet life on a small island in the Gulf Islands of B.C. Sweet potato can be a healthy alternative to the common baked potato. You can find a variety of sweet potatoes, including garnet and speckled purple sweet potatoes. Nutrients per Serving. Sweet potatoes have been domesticated for thousands of years, and sweet potato remnants have been discovered in Peru dating all the way back to 8,000 B.C. Sweet potatoes fall under two types: pale yellow with dry flesh and dark orange with moist flesh. Bake until tender and golden brown, turning occasionally. As well as educating the under-nourished people in the region, Gordon formulated dietary plans to help manage medical conditions including chronic nutrition-related diseases, such as diabetes and hypertension. Copyright © Sweet potatoes can be mashed and served as a side, in casseroles, or sliced and baked for sweet potato fries. 2020 Before cooking sweet potatoes, make sure to scrub the skins. They tend to reach peak freshness right around Thanksgiving time, so consider treating yourself to sweet potatoes in the late fall. And the inside or the “guts” of the potato has soluble fiber, which slows digestion. 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. Glycemic index for 60+ foods. MyFoodData: "Nutrition Comparison of Baked Potatoes and Cooked Sweet Potatoes", Dietary Guidelines: "Appendix 2. If you think you have a food allergy, stop eating the triggering food and talk with your doctor. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the ✔️ Good-for-you carbs. He holds a diploma in Food and Nutritional Science from CSNN, Canadian School of Natural Nutrition, Vancouver. Make small slits in the flesh for brown sugar and butter to sink into. If there ever was a perfect side dish to any and every meal, the baked sweet potato would have to be it.

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