In this article, we give a walkthrough of sweet potato nutrition facts. We will discuss all the factors related to sweet potatoes, and how they will impact our health.
About Sweet Potato
Sweet potato is also known as Ipomoea batatas because it is an underground tuber. It is rich with antioxidants that help maintain human blood levels.
Sweet potatoes are also rich in fiber, carbs, and various nutritious components. It is healthy as well as delicious in taste. We can eat sweet potatoes boiled, fried, baked, and steamed.
Usually, sweet potatoes are available in orange color. But it is also found in other colors like red, pink, yellow, and purple.
In North America, people call sweet potatoes “Yams.”
Yams have various species around the world. Sweet potatoes are also nutritionally different from regular potatoes. Read this article completely if you want more information about sweet potatoes.
Nutrition Facts of Sweet Potato
The sweet potato nutrition facts are displayed in the following table.
| Components | Quantity |
| Sugar | 4.2 grams |
| Fat | 0.1 grams |
| Fiber | 3.0 grams |
| Carbs | 20.1 grams |
| Water | 77% |
| Calories | 86 calories |
| Protein | 1.6 grams |
Protein
A medium-sized sweet potato contains only 2 grams of protein, which means it is not a good source of protein. Sweet potato has sporamins, a unique protein, and it is present in 80% of its total protein.
Sweet potato has various other nutritious components in high weight.
However, it is not a good source of protein. According to research, sweet potatoes consist of antioxidants.
Fiber
Fibre is the main nutritious component of sweet potato. The Sweet potato has a high amount of fiber in medium-sized sweet potatoes.
It’s approx 4 grams. The fiber is present in lignin, cellulose, and hemicellulose forms.
Fibre is also present in soluble forms like pectin. It will reduce blood and sugar levels. It will also impact the digestion of humans. If you take insoluble fiber in adequate amounts, it will help reduce the risk of diabetes.
Carbs
Carbs are also the main nutritious component of the sweet potato. The normal-sized sweet potato contains 27 grams of carbs. Sweet potatoes are carbs rich in vegetables.
There are also sugars present in the sweet potato. Glucose, fructose, maltose, and sucrose are present in sweet potatoes’ carbs’ content. Sweet potato has a medium to high Glycemic index, which is responsible for measuring the blood sugar level rising just after we take a meal. We can consume sweet potatoes by roasting, frying, and baking as well.
Vitamins
The sweet potato is the best source of vitamin C and potassium so we can discuss the vitamins present in the sweet potato. Most of the vitamins are present in an adequate amount.
- Vitamin A: sweet potato consists of beta carotene, which converts into vitamin A. 100 grams of vitamin A present in your body daily if you eat sweet potato daily.
- Vitamin B5: This vitamin is also called pantothenic acid. This vitamin is present in every food to some extent.
- Vitamin B6: Vitamin B6 is also present in sweet potatoes. Generally, this vitamin plays a vital role in converting food into energy.
- Vitamin C: Sweet potatoes also consist of Vitamin C. This vitamin is an antioxidant that improves the common cold and skin health.
- Vitamin E: vitamin E is the fat-soluble antioxidant present in the sweet potato. It will protect the human body from oxidative damage.
Minerals
Sweet potato is also a good source of minerals like potassium. Most minerals are present in an adequate amount in the sweet potato. Let’s discuss the minerals that are present in the sweet potato.
Potassium
Potassium is the essential mineral present in sweet potatoes in high amounts. This mineral helps maintain blood pressure control and decreases the risk of a heart attack.
Manganese
Manganese is also present in the sweet potato. These minerals are responsible for the development, growth, and metabolism of the human body.
4 Sweet Potato Health Benefits
Sweet potato consumption has many different health benefits. Let’s discuss some of them.
1. Healthy immunity
Sweet potato consists of vitamin A, which is responsible for the development and growth of the body’s cellular functions. According to research, vitamin A also improves humans’ immunity.
2. Reduce bad cholesterol
Sweet potato is a fiber-rich and plant-based vegetable. So, it has an adequate amount of fibre, which helps reduce bad cholesterol and keeps our bodies healthy. It is also useful to cure type 2 diabetes, heart problems, and obesity.
3. Reduce blood pressure
Sweet potatoes contain minerals like potassium and manganese, useful for blood pressure support. Potassium-rich diets always promote blood pressure reduction and keep your heart healthy.
4. Healthy vision
Vitamin A also promotes healthy vision in humans. According to research, vitamin A is a good source for maintaining healthy vision and improving our eyesight.
Sweet potato to gain weight
Sweet potatoes, often celebrated for their health benefits, can be a valuable ally for those seeking weight gain. Packed with complex carbohydrates, these vibrant tubers offer a calorie-rich and nutritious option. They’re an excellent source of energy, promoting gradual weight gain without compromising health. The natural sugars in sweet potatoes, along with their fiber content, contribute to a stable increase in weight.
Plus, they’re loaded with essential nutrients like vitamins A and C, promoting overall well-being. Whether mashed, roasted, or in a hearty stew, sweet potatoes are a delicious and versatile way to support your weight gain journey while nourishing your body.
Do white sweet potatoes taste the same as orange?
White sweet potatoes have a distinct flavor compared to their orange counterparts. While both offer a naturally sweet taste, white sweet potatoes tend to be milder and less sugary than their orange cousins. The flavor of white sweet potatoes can be described as nutty or earthy, and they’re often praised for their subtle, creamy texture.
The slight variation in taste allows for more versatility in the kitchen, making them a delightful addition to both sweet and savory dishes. So, while they share the same family roots, white and orange sweet potatoes offer unique taste experiences that cater to different culinary preferences.
Conclusion
Sweet potatoes are the underground tuber, which is a very nutritious vegetable for those people who want to keep themselves healthy. Sweet potatoes contain vitamins, minerals, carbs, fiber, fat, and various nutritional components. This is the root vegetable, and there are many health benefits to consuming sweet potatoes.
This is the cheapest vegetable that gives you more benefits than expensive products. If anyone wants to keep themself healthy without investing too much money, then consume sweet potatoes. We listed all the nutrition facts in this article; I hope you like it.
Frequently Asked Questions (FAQs)
Ans. Yes, sweet potato is a low-calorie vegetable. So you can take this when you are hungry; it promotes weight loss.
Ans. Sweet potatoes have many health benefits – reducing the risk of cancer, diabetes, obesity, healthy vision, healthy immunity, longevity, controlling blood pressure, and many more.
Ans. Yes, sweet potato is a superfood because it is highly nutritious and an antioxidant that prevents your body from free radicals.
Ans. Sweet potato is a high-carb vegetable that is healthy for the human body.
