Sweet Potato Nutrition Facts A medium-sized baked sweet potato has 100 calories, 23 grams of carbohydrates, 2 grams of protein, and no fat or cholesterol. It’s also rich in the antioxidant beta-carotene and vitamin C.
Is sweet potato good for losing weight?
Weight gain – Weight gain may be a goal for if you are underweight or aiming to build muscle — or you may be trying to avoid it if you’re already at or above a healthy weight for you. Generally, weight gain occurs when you eat more calories than your body uses.
- The excess calories are stored in your liver or muscles, or as body fat ( 6, 16, 17 ).
- Sweet potatoes have nearly no fat and scant protein, with only 2 grams per 4.5-ounce (130-gram) serving, accounting for 7% of its total calories.
- This means it’s a rich source of carbs ( 9 ).
- Because there isn’t a lot of protein and fat available to slow down how fast the carbs are absorbed into your bloodstream, your blood sugar may spike after eating these tasty tubers.
This is worth considering because blood sugar management can be an important part of sustaining a healthy weight ( 4, 16, 18 ). One large 4-year study in nearly 200,000 U.S. health professionals associated increased potato intake with greater weight gain.
However, the study didn’t take into account whether people ate regular potatoes or sweet potatoes ( 4, 19 ). It was also found that 3 servings per week of potatoes increased the risk of developing diabetes, depending on how they were prepared. Boiled, mashed, or baked potatoes increased diabetes risk by 51%, while French fries increased the risk by 54% ( 4, 19 ).
Summary Sweet potatoes promote fullness, due to their high fiber and water content. This may lead you to eat fewer calories, which could lead to weight loss.
How many calories are in a large baked sweet potato without skin?
Calories – One large sweet potato (180g) provides 162 calories, 90% of which come from carbs, 9% from protein, and 1% from fat.
How many calories are in a large medium sweet potato?
Sweet potato toast. Sweet potato rice. Sweet potato noodles. No doubt sweet potato creations are taking over your plate, and for good reason: this tuber is a terrific source of energizing and filling complex carbohydrates. It’s why active folks love them.
But potatoes are naturally starchy, since they’re.well, a starch. Which might make you wonder if they’re as good for you as all the paleo bloggers say. Thankfully, they’re one health food that actually lives up to the hype. If you’re curious about the calories in a sweet potato: there are 103 in one, medium-sized sweet potato, according to the USDA,
If you go for a large, you’ll get 162 calories. That’s not bad, so if you’ve been avoiding sweet taters because you’re worried about the calories, know that they can play an important role on your plate. Plus, they’re loaded with nutrients. Check out the other stats per medium tater, courtesy of the USDA :
Carbohydrates: 24 gFat: 0 gFiber: 4 gProtein: 2 g Vitamin A: 157% of women’s RDA Vitamin C: 30% of women’s RDAVitamin B6: 25% of women’s RDAPotassium: 12% of women’s RDA
On the other hand, a same-sized baked white potato has nearly an identical number of calories (106), protein (2 g), carbohydrates (24 g) and fat (0 g). The key difference between the two (besides color) lies in the nutrients. The sweet potato has nearly twice as much fiber as a regular potato.
That’s important if you’re looking to slim down, since studies have shown that upping the fiber intake in your diet (women should aim for 25 g a day) can aid weight loss efforts. Plus, fiber helps keep you full and satisfied—making you less likely to mindlessly snack during the day. Sweet potatoes have more vitamin C than their regular counterparts.
And unlike a sweet potato, a regular potato doesn’t have any vitamin A—important for sharp vision and smooth skin, So basically, sweet potatoes are a great choice for your health and your plate. But remember: They can be vehicles for loads of butter and sour cream or sugary ketchup.
How many calories are in a baked sweet potato with butter?
Vegetables N Sides Baked Sweet Potato: With Butter And Cinnamon Sugar (1 serving) contains 58g total carbs, 50g net carbs, 13g fat, 5g protein, and 350 calories.
Which is healthier baked potato or sweet potato?
Sweet potatoes have been hailed as a ‘hero’ among health and fitness communities – but are they really healthier than regular potatoes? – 12th Nov 2018 Sweet potatoes are soft, starchy root vegetables. They can be consumed alone or as part of both savoury and sweet dishes.
Over the past few years, the popularity of sweet potato has been on the rise. Whether you’re eating out in a restaurant, in the supermarket or flicking through a cookery book, there is no escaping them. The sweet potato has been hailed as a ‘hero’ among the health and fitness communities, especially when compared to the regular white potato.
But how do they actually when it comes to nutrition? We’ve analysed both sweet and regular potatoes for their macro and micronutrient content using the food comparison tool in Nutritics and the results offer some food for thought!* Looking at the uncooked versions of these two foods, there aren’t too many differences in terms of energy, carbohydrates, fat or protein. But who cares? They’re raw! In order to compare like with like, we looked at how these root vegetables compare when they are boiled and baked. Perhaps unsurprisingly, boiled sweet potatoes contain more than 14 times the amount of sugar of regular boiled potatoes (11.6g compared to 0.8g per 100g). The majority of the sugar in sweet potatoes is from sucrose, with glucose and fructose making up the minority (1).
Both sweet potatoes and potatoes contain similar amounts of fibre (2.1g and 1.6g in 100g of sweet and regular potatoes respectively), but boiled potatoes contain almost twice the amount of starch compared to boiled sweet potatoes (15.2g compared to 8.1g per 100g). In terms of micronutrients, boiled sweet potatoes come out on top in terms of vitamin C, magnesium, calcium, iron and phosphorus while the regular potato wins when it comes to potassium, Vitamin B1 and folic acid.
Next up, we compared a baked sweet potato with a baked white potato. As with boiling, calories, carbohydrate and fat were higher in the baked sweet potato per 100g, but protein was higher in the baked white potato (2.2 g vs 1.6g per 100g). Baked sweet potatoes contained more than double the fibre of the regular potato, with less starch but a lot more sugar. Looking at the micronutrients, again sweet potatoes come out on top in 10 of 12 of the minerals we measured (baked sweet and regular potatoes have the same amount of selenium, if you’re wondering).
Does baking a sweet potato add calories?
How cooking affects a sweet potato – The nutrition facts for raw and baked sweet potatoes can be vastly different. One cup of raw sweet potato may contain 114 calories, 26.8 grams of carbs and 5.6 g sugar, whereas one cup of baked sweet potato may contain 180 calories, 41.4 g carbs and 16.9 g sugar.
- That’s a big increase in carbs and sugars.
- But why? Here’s the scientific explanation : Heat breaks down starch granules, which allows amylopectin and amylose (the two polysaccharides that form starch) to be more readily digested by pancreatic amylase (an enzyme), which turns starch into maltose (a sugar).
Here’s the layperson’s explanation: Heat breaks down the starch in sweet potatoes in a way that allows your body to easily convert that starch into sugar, which spikes your blood sugar levels. So what does that specifically mean in the case of sweet potatoes? A study conducted in 2016 subjected 11 types of sweet potatoes to three different cooking methods ― baking, microwaving and steaming ― to determine each method’s effect on the food’s glycemic index.
What is a serving size of 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.
Is a 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 are in a baked sweet potato with brown sugar and butter?
Side Choices & A La Carte – Baked Sweet Potato with Brown Sugar, Butter, Claim Jumper – Main info: Baked Sweet Potato with Brown Sugar, Butter Side Choices & A La Carte – Baked Sweet Potato with Brown Sugar, Butter, Claim Jumper 1 serving 810 Calories 131 g 0 g 8 g 14.0 g 75 mg 18 g 270 mg 0 g 0 g Report a problem with this food
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| How many calories are in Baked Sweet Potato with Brown Sugar, Butter? Amount of calories in Baked Sweet Potato with Brown Sugar, Butter: Calories | Calories from Fat ( %) |
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| How much fat is in Baked Sweet Potato with Brown Sugar, Butter? Amount of fat in Baked Sweet Potato with Brown Sugar, Butter: Total Fat | |
| How much saturated fat is in Baked Sweet Potato with Brown Sugar, Butter? Amount of saturated fat in Baked Sweet Potato with Brown Sugar, Butter: Saturated fat | |
| How much cholesterol is in Baked Sweet Potato with Brown Sugar, Butter? Amount of cholesterol in Baked Sweet Potato with Brown Sugar, Butter: Cholesterol | |
| How much sodium is in Baked Sweet Potato with Brown Sugar, Butter? Amount of sodium in Baked Sweet Potato with Brown Sugar, Butter: Sodium | |
| How many carbs are in Baked Sweet Potato with Brown Sugar, Butter? Amount of carbs in Baked Sweet Potato with Brown Sugar, Butter: Carbohydrates | |
| How many net carbs are in Baked Sweet Potato with Brown Sugar, Butter? Amount of net carbs in Baked Sweet Potato with Brown Sugar, Butter: Net carbs | |
| How much fiber is in Baked Sweet Potato with Brown Sugar, Butter? Amount of fiber in Baked Sweet Potato with Brown Sugar, Butter: Fiber | |
| How much protein is in Baked Sweet Potato with Brown Sugar, Butter? Amount of protein in Baked Sweet Potato with Brown Sugar, Butter: Protein | |
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| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. |
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How many calories are in a cinnamon and butter sweet potato?
Sides Sweet Potato With Cinnamon Sugar & Butter (1 serving) contains 62g total carbs, 53g net carbs, 14g fat, 5g protein, and 380 calories.
How many calories are in a brown sugar sweet potato?
Sweet Potatoes With Brown Sugar (1 serving) contains 21g total carbs, 18g net carbs, 5g fat, 1g protein, and 140 calories.
Does sweet potato reduce belly fat?
How sweet potatoes help with weight loss – Sweet potatoes are rich in fibre, which can help you lose weight and belly fat. The high fibre content of sweet potatoes makes you feel ‘full’ after your meal, helping you stick to a calorie-restricted diet. The root vegetable also contains a specific kind of fibre called resistant starch.
- A 2015 review published in Biomedical and Environmental Sciences showed that a diet rich in resistant starch can help reduce the risk of obesity.
- Due to its high fibre content, sweet potatoes also helps prevent constipation and promotes smooth digestion.
- Moreover, sweet potato is low in calories, which means they can fit into your weight loss diet.
It is said that 100 grams of sweet potatoes have about 86 calories and about 100 calories per serving. However, it may be noted that an equal amount (100 grams) of peeled potato contain about 110 calories or 400 calories per serving. Sweet potatoes have high water content, another reason why they are great food for weight loss.
How many sweet potatoes should I eat a day to lose weight?
Think of sweet potatoes more like a starchy carb than a vegetable. – Since sweet potatoes (well, potatoes in general) are greater in carbs than most other vegetables, it may be helpful to look at them as a grain when you’re planning your meals. They make a good source of quality carbs, but if you are watching your carb intake, it’s easy to overdo it on sweet potatoes.
- Sweet potatoes come in a range of shapes and sizes, so the size will determine the carb and calorie quantity you’re getting, says Huggins.
- An eight-ounce sweet potato is often referred to as medium, while a 12-ounce potato is large—about the size of two tennis balls sitting next to each other,” she explains.
Once cooked, a plain large sweet potato can pack almost 250 calories and 60 grams of carbs, says Huggins. Though your serving might depend on what your health goals are, Alana Kessler, RD, says that a proper serving may be comparable to a clenched-fist worth of sweet potatoes.
That’s about three to four ounces. If you’re on a keto diet, you may want to avoid sweet potatoes completely, says Huggins: “If you are trying to achieve ketosis, you will find there is not much room for the carbs from potatoes on a ketogenic diet.” If you’re on another type of low-carb diet, there may be room for sweet potatoes on your plate when mixed with other veggies, but it depends how low-carb you want to go, adds Huggins.
“You may be able to include a small amount of them as an accent in a meal,” she says. “For example, you might mix 1/4 cup of sweet potatoes in with a more generous serving of roasted broccoli.”
Which is better sweet potato or rice?
Calories, Carbs and Fiber – In a 100-gram serving, which equals about 1/2 cup, cooked brown rice supplies more calories than a plain baked sweet potato, with 112 calories versus 90. It also contains slightly more carbs, with 24 grams in the rice and 21 in the potato.
- The sweet potato scores higher than the rice in fiber, giving you 13 percent of the daily value (DV) on a 2,000-calorie diet, while brown rice supplies just 7 percent.
- Fiber has numerous benefits, including maintaining healthy bowel movements, assisting with weight control and helping to lower cholesterol.
Don’t dismiss brown rice because of its lower fiber content, though. According to a study published in Plant Foods for Human Nutrition in 2014, fiber in brown rice increases 6 to 14 percent when the rice is germinated or sprouted. Look for sprouted brands to boost the fiber of your side dish.