How Many Calories In 1 2 Cup Sweet Potato?

How Many Calories In 1 2 Cup Sweet Potato
The question: What’s the difference between yams and sweet potatoes? Is one healthier for you? The answer: The terms yam and sweet potato are often used interchangeably in grocery stores. But they are two different starchy vegetables that deliver different nutrient profiles.

In most cases, the “yams” sold in grocery stores are actually orange-coloured sweet potatoes. The sweet potato is related to the morning glory family; it has orange flesh and its skin can be white, yellow, orange or purple. Sometimes it’s shaped like a potato and sometimes it’s longer and tapered at both ends.

Yams belong to the lily family. The colour of their flesh varies from ivory to yellow to purple. They’re long and cylindrical, and their skin has a rough and scaly texture. While sweet potatoes are readily available in grocery stores, yams aren’t. If you’re looking for yams and your grocery store doesn’t carry them, try an international food market that carries Caribbean or African foods.

  • But when it comes to nutrition, sweet potatoes score much higher.
  • Compared with yams, sweet potatoes are lower in calories and have far more beta-carotene (11.5 compared with 0.07 milligrams for each one-half cup), an antioxidant nutrient thought to guard against certain cancers.
  • There is no official recommended intake for beta-carotene but experts contend that consuming three to six milligrams daily will maintain blood levels in the range that’s associated with a lower risk of chronic diseases.

One-half cup of sweet potato supplies double that amount. Sweet potatoes also have a lower glycemic index number than yams, meaning their carbohydrate is released more slowly into the bloodstream. This doesn’t mean yams aren’t nutritious –they are a good source of fibre and potassium.

Here’s how sweet potatoes and yams compare nutritionally: Sweet potato, 1/2 cup (100 grams), baked with skin: 90 calories, 0 grams fat, 20 grams carbohydrate, 3.3 grams fibre, 2 grams protein, 475 milligrams potassium, 20 milligrams vitamin C, 0.28 milligrams vitamin B6, 11.5 milligrams beta-carotene.

Yam, 1/2 cup (100 grams), baked with skin: 116 calories, 0 grams fat, 27 grams carbohydrate, 4 grams fibre, 1.5 grams protein, 670 mg potassium, 12 milligrams vitamin C, 0.23 milligrams vitamin B6,,07 milligrams beta-carotene. Send dietitian Leslie Beck your questions at [email protected],

Which is better for weight loss potato or sweet potato?

Sweet potatoes are loaded with fiber, vitamin C, and other necessary nutrients. – Kessler says that the fiber and glucose content of sweet potatoes can help with weight loss since they provide sustainable energy that is useful if you add a fitness component to your weight-loss journey.

They are great to eat pre- and post-weight training workout, as they provide sustainable energy and essential nutrients which help with electrolyte balance and allow the body to continue to preserve muscle mass,” Kessler explains. Sweet potatoes contain more antioxidants and fiber than regular potatoes, and slightly fewer calories.

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Fiber can also help you feel fuller for longer, adds Huggins. “Baked or boiled sweet potatoes contain both soluble and insoluble fiber which adds volume,” Huggins says. “Their water content adds weight to a meal, helping to create a sensation of fullness in contrast to a bag of chips which are lightweight, take up little space, but are calorically dense.” Sweet potatoes are also a great source of beta carotene, potassium, and vitamin C, which support a healthy immune system.

Another way sweet potatoes can aid in weight loss? They pack resistant starch. Not only does resistant starch have fewer calories than regular starch, but it can also make you feel fuller for longer by giving you greater feelings of satiety. Both regular potatoes and sweet potatoes carry resistant starch content, but sweet potatoes do contain more antioxidants and fiber than regular potatoes and are just a little lower on the calorie scale, says Huggins.

But it depends how you prepare them. “How they are prepared can make or break the nutritional profile of either potato,” Huggins adds.

Is baked sweet potato healthy?

Baked sweet potatoes are a nutritious and healthy complex carbohydrate that you can enjoy year-round. Both sweet and savory, this top potato pick is packed full of vitamins, minerals, antioxidants, and fiber. Sweet potatoes can be mashed and served as a side, in casseroles, or sliced and baked for sweet potato fries.

How many calories in half cup mashed sweet potato?

Calories in Mashed Sweet Potatoes (1/2 cup serving)

Calories 171.6
Sodium 283.5 mg
Potassium 5.4 mg
Total Carbohydrate 26.9 g
Dietary Fiber 3.8 g

What is a serving of mashed sweet potato?

Mashed Sweet Potatoes

Nutrition Facts
Serving Size
1 cup (255g)
Calories 258
% Daily Value *

How much is a serving of mashed sweet potato?

Sweet Potato – 1 cup, mashed.

Is eating sweet potato good for weight loss?

– Sweet potatoes can either boost or curtail weight loss, if that’s your goal, depending on how you enjoy them. They’re wonderfully delicious, nutrient rich, and high in fiber. This means that they can help you lose or maintain weight by keeping you feeling full for longer.

However, depending on how they’re cooked and any condiments or sides, they can also spike your blood sugar and have high amounts of added fat, sugar, and calories. For the most weight loss-friendly version, boil sweet potatoes for 30 minutes and enjoy with herbs, spices, hot sauce, a little Parmesan, or garlic.

Keep in mind that eating too much of any food — nutritious or not — can contribute to weight gain. Variety and moderation are good rules of thumb if you’re aiming to maintain or lose weight.

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Is sweet potato good for diabetes?

How to Enjoy Sweet Potatoes – If you have diabetes, sweet potatoes are a safe option to add to your diet in moderation. Sweet potatoes are known to be high in fiber and have a low glycemic index, which results in a less immediate impact on blood glucose levels.

  • This can help individuals with diabetes control their blood sugar.
  • As someone with diabetes, if you do consume sweet potatoes, the amount and how you prepare the sweet potato is important.
  • There was a study that showed that out of 70,773 people consuming three servings per week of mashed, boiled, or baked potatoes there was an increase in the risk of type 2 diabetes by 4%.

The study also looked at the consumption of French fries, and the risk elevated to 19%. Consuming fried potatoes can lead to weight gain and other health issues. For individuals with diabetes, weight control is important.

Are canned sweet potatoes as healthy as fresh?

By Vanessa Evens A Recent ASU Nutrition Student It’s no secret that canned produce has a little bit of a bad reputation, but is that reputation based in fact or fiction? We’ve all heard that cooking vegetables takes out some of their nutritional value so canning them must have some effect right? Research is saying not necessarily. Canned vegetables are not only convenient, but they are very cost-efficient as well. We’ve been told for years that canned vegetables are not as high in nutrients as frozen or fresh produce but research is suggesting that is not the case. The key is for the canned goods to not have added sugars or salts.

If canned foods are free from these two things then they are just as nutritious as their fresh counterparts. How can this be true? Well, the answer is relatively simple. Fresh produce loses some of its nutritional value during shipping and storing, and canned vegetables lose some of their nutrients (particularly water-soluble nutrients like vitamins B and C) in the canning process.

The key component here is that the canned vegetables aren’t exposed to a lot of oxygen, which is what makes our fresh produce go bad. The more time that fresh produce is exposed to oxygen, the more it loses its nutritional value. This same thing goes for canned fruits.

Just make sure they are free from added sugars. This is great news for our kids’ packed lunches as well as our pantries. Stocking up on canned vegetables is convenient, and quick. They make an easy addition to any meal to up your produce consumption. This also means that all of your fresh produce you buy but can’t consume in time, or the produce you grow from your very own garden can be canned by you at home and maintain its nutritional value for a later date.

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Now that you know canned foods are just as healthy, here are some things to look out for while you are perusing the canned vegetable aisle. The first thing as we mentioned before is no added salts or sugars. Next, you want to make sure you are looking for cans that are free from BPA, which is argued to have multiple negative health effects.

  1. Branch out and try some things from the canned foods aisle that you’ve maybe not tried before.
  2. In addition to your regular veggies, beans, and fruit, try canned fish, canned pumpkin or sweet potatoes in your baked goods.
  3. Try making your own marinara sauce with canned tomatoes, or just try a new vegetable like artichokes.

With this good news about the good nutritional value of canned produce, it is even easier to make a nutritious meal for your family every night without breaking the bank or taking all night! References: Are Canned Foods Nutritious for My Family? (n.d.).

How much is a serving of cooked sweet potato?

Nutrient profile – Here are the nutrition facts for sweet potatoes, according to the U.S. Food and Drug Administration, which regulates food labeling through the National Labeling and Education Act:

Nutrition Facts Serving size: 1 medium (4.6 oz / 130 g) Calories 100 Calories from Fat 0 *Percent Daily Values (%DV) are based on a 2,000 calorie diet. Amt per Serving %DV* Amt per Serving %DV*
Total Fat 0g 0% Total Carbohydrate 23g 8%
Cholesterol 0mg 0% Dietary Fiber 4g 16%
Sodium 70mg 3% Sugars 7g
Potassium 440mg 13% Protein 2g
Vitamin A 120% Calcium 4%
Vitamin C 30% Iron 4%

Sweet potatoes are one of the best sources of vitamin A; a medium one contains more than 100 percent of the daily recommended intake, according to the USDA. Boiling sweet potatoes retains more beta-carotene, and makes this nutrient easier for the body to absorb, HSPS says. Cooking sweet potatoes with the skin on also helps prevent the loss of nutrients, including vitamin C and beta-carotene.

How many carbs are in a cup of cooked sweet potatoes?

Sweet potato, frozen, cooked, baked, without salt, 1 cup, cubes

Protein (g) 3.01
Total lipid (fat) (g) 0.21
Carbohydrate, by difference (g) 41.18
Energy (kcal) 176
Sugars, total (g) 16.14