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 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. 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. You can find a variety of sweet potatoes, including garnet and speckled purple sweet potatoes. FoodData Central. Nutrients for prevention of macular degeneration and eye-related diseases. 2,000 calories a day is used for general nutrition advice. Updated 2019. The main components are starches, which make up 53% of the carb content. A baked sweet potato without added butter or oil is very low in total fat. They tend to reach peak freshness right around Thanksgiving time, so consider treating yourself to sweet potatoes in the late fall. Sweet potatoes are rich in vitamin A, B6, C, potassium, magnesium, and calcium. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. 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.. Having an allergy to sweet potatoes is not common. Baked Sweet Potatoes = 96 cal There are 96 calories in 100g of Baked Sweet Potatoes. Before cooking sweet potatoes, make sure to scrub the skins. In 1 cup of chopped sweet potato, you get 4 grams of fiber with loads of beta carotene and potassium. 2014. Get full nutrition facts and other common serving sizes of Sweet Potato including 1 oz and 100 g. Antioxidants: In Depth. All trademarks, copyright and other forms of intellectual property are property of their respective owners. National Institutes of Health Office of Dietary Supplements. Baked Sweet Potato Nutrition Facts The USDA provides nutritional information for one medium-sized baked potato (2” diameter, 5” long) baked, peel eaten, fat not added in cooking. Sweet potatoes fall under two types: pale yellow with dry flesh and dark orange with moist flesh. Where sweet potatoes pack a nutritious punch is in their high vitamin and mineral content. 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. FoodData Central. Sweet potato, baked, peel eaten, fat not added in cooking. Sweet potatoes are a healthy source of complex carbohydrates. If you eat the peel, that number increases slightly to 0.219 but is still well under 1/2 gram of fat per serving. American College of Allergy, Asthma, and Immunology. The Cleveland Clinic. Antioxidants can help keep the immune system healthy and may help reduce chronic diseases. 1.5% 89.8% 8.7% Total Fat Total Carbohydrate Protein 100 cal * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Chan School of Public Health. Both sweet and savory, this top potato pick is packed full of vitamins, minerals, antioxidants, and fiber. 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. Get nutrition tips and advice to make healthy eating easier. Fat: 0.1 grams; Carbs. Sweet potatoes are rich in beta carotene, which is then converted to vitamin A in the body. There are 112 calories in 1 5" long Sweet Potato. Calorie breakdown: 1% fat, 90% carbs, 9% protein. 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. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. Curious if sweet potatoes are right for you? The skin has insoluble fiber, which is considered the roughage. Vitamin A. White Potatoes vs. Sweet Potatoes: Which Are Healthier? The flesh of the potato without the peel will net you 0.171 grams for fat. Calorie breakdown: 1% fat, 90% carbs, 9% protein. Ideally, you will want to use them within a week of purchase, especially if they are kept at normal room temperature. White Potatoes vs. Sweet Potatoes: Which Are Healthier? * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Ayana Habtemariam, MSW, RDN, LDN, is a registered dietitian, nutrition therapist, certified intuitive eating counselor, and macro social worker. If your potassium level is too low, you may see an increase in your blood pressure. Sweet Potato (Without Salt, Baked In Skin, Cooked). Harvard Health Publishing, Harvard Medical School. Sweet Potatoes. Sweet potato, baked, peel eaten, fat not added in cooking. Sara Lindberg, M.Ed., is a freelance writer focusing on health, fitness, nutrition, parenting, and mental health. Since sweet potatoes are high in dietary fiber, they often top the list of foods to eat for digestive health. 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. There are a variety of ways to prepare sweet potatoes including baked, boiled, grilled, and roasted. U.S. Department of Agriculture. Where do the calories in Sweet Potato, baked (in skin) come from? And the inside or the “guts” of the potato has soluble fiber, which slows digestion. Sweet potatoes can be mashed and served as a side, in casseroles, or sliced and baked for sweet potato fries. If you think you have a food allergy, stop eating the triggering food and talk with your doctor. 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. By using Verywell Fit, you accept our, Sweet Potato Nutrition Facts and Health Benefits, 14 Potassium-Rich Foods You Need to Be Eating, Cherimoya Nutrition Facts and Health Benefits, Pumpkin Nutrition Facts and Health Benefits, 9 Healthy Sweet Potato Recipes for Thanksgiving, Cantaloupe Nutrition Facts and Health Benefits, Baby Carrot Nutrition Facts and Health Benefits, Butternut Squash Nutrition Facts and Health Benefits, Sweet Potato Chip Nutrition Facts and Health Benefits, 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 pantry or garage can work for storage, but avoid storing uncooked sweet potatoes in the refrigerator. 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. Updated 2013. Harvard T.H. Besides tasting delicious, sweet potatoes also offer significant health benefits. U.S. Department of Agriculture. Sweet potatoes are a hearty, delicious veggie. Sweet potatoes are an excellent source of potassium, and diets rich in potassium may help regulate blood pressure levels. National Institutes of Health Office of Dietary Supplements. Sweet potato, baked, peel not eaten, fat not added in cooking. Once at home, store fresh sweet potatoes in a cool, dry place. You can use an oven, grill, microwave, or stovetop. Potassium. Updated 2018. There are 54 calories in 1 small Sweet Potato (Without Salt, Baked In Skin, Cooked).
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