Sweet Potato Nutrition Facts

Covering Sweet Potato Nutrition Facts Raw, Baked, Mashed, Canned, Fries, Diabetes and more...

Sweet Potato Nutrition Facts Information, Skin and Diabetes

Sweet potatoes are one of the vegetables in the legume family that are enjoyed by many across the globe. Whether we have them in pie form, as a hearty soup, mashed, baked , in muffins or as fries, we enjoy them all the same. Rightfully so because, not only are they tasty, but they also contain essential vitamins, minerals and nutrients that our bodies need. Sweet potatoes are especially rich in Vitamin A. No matter what type of sweet potato you find or how it has been prepared, Vitamin A always exceeds the recommended daily allowance (RDA). So what's so special about Vitamin A you may wonder? We'll briefly take a look into that.

Vitamin A promotes the good health of our eyes. It is the vitamin that helps our eyes to adjust to the changes in light when we move from a dark room into a light room. Another thing that Vitamin A is needed for in our bodies is to promote healthy body tissue as well as assist in the building of bones and teeth. Because Vitamin A is an antioxidant, it also fights off free radicals that cause damage to cells and tissue in the body. It is these free radicals that cause premature aging. Vitamin A also helps to build body resistance providing protection against respiratory tract infections. Other sources of vitamin A include broccoli , egg yolk, spinach, carrots, and beef liver, just naming a few.

Sweet potatoes also contain potassium. Raw Sweet potato nutrition facts reveal that it provides us with 13% of our recommended daily allowance. Raw sweet potatoes are especially a good source of potassium. Some of the health benefits of potassium include keeping the main organs (heart, kidneys, brain and a few others) of the body in good condition. When one is deficient in potassium they may experience weakness and fatigue of the muscles, irregular heart beats, palpitations, anemia, severe headaches or even suffer from high blood pressure. Bananas are a great source of potassium and you may also include them in your eating healthy diet plan.

When it comes to diabetic nutrition and sweet potatoes, those that are diabetic may only include sweet potatoes in their diet. But only in small amounts. This is because sweet potatoes contain a fairly high amount of starch, and we know that starches are converted into sugar when in the body. Too much sugar will upset the blood sugar levels of those who are diabetic and may have adverse health effects on them. For this reason, the American Diabetes Association recommends that those who are diabetic should minimize their consumption of starchy vegetables and have more of the non-starchy vegetables.

The sweet potato skin is also essential. It also contains some minerals, vitamins and nutrients which include copper, potassium, iron, vitamin C and dietary fiber. It is the skin that prevents the sweet potato from losing it's valuable nutrients during cooking. Fiber is essential in our bodies as it aids in the digestion process as well as lowering the risk of diabetes and heart problems. We will now take a look at some sweet potato nutrition facts. The percentage daily values are based on a 2,000 calorie diet. This means your values maybe higher or lower depending on your daily calorie needs.

Raw Sweet Potato Nutrition Facts

Raw sweet potato is a good source of potassium, pantothenic acid, vitamin B6 and fiber. It is a source of thiamin, protein, calcium and iron. It is also low in calories and fat content.

• Serving size- 1 cup, cubes (133g)
• Calories- 114
• Calories from Fat- 1
• Total Fat- 0g
• Saturated Fat- 0g
• Trans Fat- 0g
  • Cholesterol- 0mg
• Sodium- 73mg, 3% of DV
• Total Carbohydrate- 27g, 9% of DV
• Dietary Fiber- 4g, 16% of DV
• Sugars- 6g
• Protein- 2g
• Vitamin A- 377% of DV
• Vitamin C- 5% of DV
• Calcium- 4% of DV
• Iron- 5% of DV
• Thiamin- 7% of DV
• Vitamin B6- 14% of DV
• Pantothenic Acid- 11% of DV
• Potassium- 13% of DV
• Manganese- 13% of DV

Japanese Sweet Potato Nutrition Facts

The Japanese sweet potato is also known as the japanese yam, kotobuki or satsuma imo. It is identified by it's reddish- purple skin and yellowish- white flesh. It's a great substitute for the yellow-colored sweet potato. These two types of sweet potatoes may be cooked in a similar manner, that is, baked, fried or mashed.

• Serving size- 1 (77g)
• Calories- 95
• Calories from Fat- 1
• Total Fat- 0.75g, 1% of DV
• Saturated Fat-0.2g, 1% of DV
• Sodium- 10mg, 0.4% of DV
• Potassium- 306mg, 9% of DV
• Total Carbohydrate- 22g, 7% of DV
• Dietary Fiber- 3.14g, 13% of DV
• Sugars- 16g
• Protein- 2g, 4% of DV
• Vitamin A- 262% of DV
• Vitamin C- 28% of DV
• Calcium- 2% of DV
• Iron- 8% of DV
• Vitamin E- 1% of DV
• Thiamin (Vitamin B1)- 4% of DV
• Riboflavin (Vitamin B2)- 5% of DV
• Niacin (Vitamin B3)- 4% of DV
• Vitamin B6- 13% of DV
• Magnesium- 5% of DV
• Pantothenic Acid- 5% of DV
• Zinc- 2% of DV
• Copper- 13% of DV
• Manganese- 26% of DV

Mashed Sweet Potato Nutrition Facts

Mashed sweet potato nutrition facts are low in calories and fat. They are a source of dietary fiber, iron, calcium, protein and vitamin C. They are an excellent source of Vitamin A.

• Serving size- half a cup
• Calories- 90
  • Calories from Fat- 0
• Total Fat- 1g, 1.5% of DV
• Saturated Fat- 0g
• Cholesterol- 0mg
• Sodium- 100mg, 4% of DV
• Total Carbohydrate- 18g, 6% of DV
• Dietary Fiber- 2g, 8% of DV
• Sugars- 10g
• Protein- 2g
• Vitamin A- 170% of DV
• Vitamin C- 4% of DV
• Calcium- 4% of DV
• Iron- 4% of DV

Canned Sweet Potato Nutrition Facts

Canned Sweet potato nutrition facts show us that they are a source of a number roof minerals and vitamins which include Magnesium, Vitamins K and C, Manganese, Phosphorus, Folate, Iron, Calcium and Dietary Fiber. It's good to note that unlike most canned foods or canned vegetables, such as the canned eggplant or canned asparagus, canned sweet potato do not contain much sodium, and that's a plus for it. It is also an excellent source of Vitamin A and contains no fat, trans fat or cholesterol.

• Serving size- 100g
• Calories- 101
• Calories from Fat- 0
• Total Fat- 0g
• Saturated Fat- 0g
• Trans Fat- NON
• Cholesterol- 0mg
• Sodium- 75mg, 3% of DV
• Total Carbohydrate- 23g, 8% of DV
• Dietary Fiber- 1g, 4% of DV
• Sugars- 5g
• Protein- 1g
• Vitamin A- 174% of DV
• Vitamin C- 8% of DV
• Calcium- 3% of DV
• Iron- 6% of DV
• Folate- 3% of DV
• Phosphorus- 5% of DV
• Magnesium- 6% of DV
• Vitamin K- 2% of DV
• Manganese- 6% of DV
• Phosphorus- 5% of DDV
• Potassium- 6% of DV

Yellow Sweet Potato Nutrition Facts Baked

When considering yellow sweet potatoes and their nutrition facts, we can see that they are an excellent source of Vitamins A and C. They are quite low in sodium, which is a good thing, and contain no fat or cholesterol. They are a good source of dietary fiber and a source of iron, calcium and protein, which are all essential for our bodies.

• Serving size- half a cup baked
• Calories- 90
  • Calories from Fat- 0
• Total Fat- 0g
• Saturated Fat- 0g
• Cholesterol- 0mg
• Sodium- 35mg, 1% of DV
• Total Carbohydrate- 21g, 7% of DV
• Dietary Fiber- 3g, 12% of DV
• Sugars- 8g
• Protein- 2g
• Vitamin A- 380% of DV
• Vitamin C- 35% of DV
• Calcium- 4% of DV
• Iron- 4% of DV

Okinawan Purple Sweet Potato Nutrition Facts

The good thing about Okinawan sweet potatoes is that they are low in sodium, fat and in calories. They are a source of calcium, protein and iron. They are also a good source of dietary fiber.

• Serving size- half a cup, cooked
• Calories- 127
  • Calories from Fat- 3
• Total Fat- 0.75g, 1% of DV
• Saturated Fat- 0g
• Cholesterol- 0.75mg, 0% of DV
• Sodium- 7mg, 0% of DV
• Total Carbohydrate- 29g, 10% of DV
• Dietary Fiber- 5g, 20% of DV
• Sugars- 6g
• Protein- 2g, 4% of DV
• Calcium- 7% of DV
• Iron- 6% of DV

Sweet Potato Nutrition Facts: Fries (Chips)

These are Trader Joe's Sweet Potato Fries Nutrition Facts. In terms of calories, they are fair, as compared to the normal fries you may find at Mcdonald's or KFC or most fast food outlets. The sodium content is also not alarming. And once again, they are an excellent source of vitamin A.

• Serving size - 85g (3oz)
• Calories- 190
• Calories from Fat- 80
  • Total Fat- 8g, 12% of DV
• Saturated Fat- 0.5g, 2% of DV
• Trans Fat- 0g
• Cholesterol- 0mg
• Sodium- 210mg, 9% of DV
• Total Carbohydrate- 26g, 9% of DV
• Dietary Fiber- 3g, 12% of DV
• Sugars- 8g
• Protein- 2g
• Vitamin A- 170% of DV
• Vitamin C- 10% of DV
• Calcium- 2% of DV
• Iron- 2% of DV

Sweet Potato Nutrition Facts: Roll

Sweet Potato Rolls in the context of nutrition are especially good for those who have gluten allergies. The wheat rolls can be substituted by sweet potato. Another great advantage of sweet potato rolls is that they add a pack load of Vitamin A which is essential for many things in our bodies, including the good health of our eyes. These here are nutrition facts of a sushi kushi sweet potato roll. We can also see traces of zinc and that it is a source of magnesium, iron and vitamin C and a good source of fiber.

• Serving size- 1 roll
• Calories- 207
• Calories from Fat- 25
• Total Fat- 3g, 4% of DV
• Saturated Fat- 0.54g, 3% of DV
• Cholesterol- 15mg, 5% of DV
• Sodium- 9mg, 0.4% of DV
  • Total Carbohydrate- 40g, 13% of DV
• Dietary Fiber- 3g, 12% of DV
• Sugars- 0.21g
• Protein- 5g
• Vitamin A- 125% of DV
• Vitamin C- 8% of DV
• Calcium- 8% of DV
• Iron- 5% of DV
• Magnesium- 8% of DV
• Zinc- 1% of DV

Sweet Potato Nutrition Facts: Soup

Organic sweet potato soup is a delicious low-calorie soup. The sodium content may be something to look out for but it's not so bad. It once again is an excellent source of Vitamin A, surpassing the daily value. It's also a source of iron and dietary fiber and a good source of vitamin C.

• Serving size- 1 cup (240g)
• Calories- 110
• Calories from Fat- 13
• Total Fat- 1.5g, 2% of DV
• Sodium- 400mg, 17% of DV
• Total Carbohydrates- 23g, 8% of DV
• Dietary Fiber- 1g, 4% of DV
• Sugars- 2g
• Protein- 2g
• Vitamin A- 270% of DV
• Vitamin C- 35% of DV
• Calcium- 2% of DV
• Iron- 4% of DV

Sweet Potato Nutrition Facts: Pie

Sweet Potato Pie nutrition facts show us that it is a bit high in calories, has a high content of sugar and a fairly high amount of cholesterol and fat. It however is a good source of potassium, dietary fiber and protein.

• Serving size- 1 (153g)
• Calories- 396
  • Calories from Fat- 182
• Total Fat- 20g, 31% of DV
• Saturated Fat- 10g, 49% of DV
• Monounsaturated Fat- 6.5g, 32% of DV
• Polyunsaturated Fat- 2.3g, 11% of DV
• Trans Fat- 0g
• Cholesterol- 107mg, 35% of DV
• Sodium- 346mg, 14% of DV
• Potassium- 386mg, 11% of DV
• Magnesium- 32mg, 1% of DV
• Total Carbohydrate- 48g, 15% of DV
• Dietary Fiber- 3g, 12% of DV
• Sugars- 23g, 92% of DV
• Protein- 7g, 13% of DV

Sweet Potato Nutrition Facts Without Skin

You will notice that the sweet potato nutrition facts without skin show us that it is loaded with vitamin A. Just this one serving has a whooping 1033% of the recommended daily allowance of the vitamin. It is also a great source of dietary fiber and an excellent source of vitamin C, providing you with 70% of your daily value.

• Serving size- 1 cup mashed (328)g
• Calories- 249
• Calories from Fat- 4
• Total Fat- 0g
• Saturated Fat- 0g
  • Cholesterol- 0mg
• Sodium- 89mg, 4% of DV
• Total Carbohydrate- 58g, 19% of DV
• Dietary Fiber- 8g, 33% of DV
• Sugars- 19g
• Protein- 4g
• Vitamin A- 1033% of DV
• Vitamin C- 70% of DV
• Calcium- 9% of DV
• Iron- 13% of DV
• Thiamin- 12% of DV
• Vitamin B6- 27% of DV
• Magnesium- 15% of DV
• Phosphorus- 10% of DV
• Potassium- 22% of DV
• Copper- 15% of DV
• Manganese- 44% of DV

Now you will have what could be one of your favorite vegetables knowing that it's providing your body with essential nutrients, vitamins and minerals, especially Vitamin A. It is also one vegetable that babies or toddlers can easily adapt to when mashed. It may be included in their first foods together with bananas. Sweet potatoes are also included in many weight loss diets. This is because they are low in calories and fat and are satiating at the same time. So if you want to lose weight, here's another vegetable you may add to your diet.