Sweet potatoes are a popular vegetable that most people enjoy for their sweet flavour. Sweet potatoes are often boiled, baked, or mashed for eating. It is a type of tuber, a starchy vegetable high in carbohydrates, low in fat and also contain protein. Let us see how much protein in sweet potato is.
Is there protein in sweet potatoes?
First of all, you must be eager to know whether there is a protein in potato, because you must have linked sweet potatoes with carbs and sugar in your mind. But hold on, yes, there is protein in sweet potatoes. They’re not as high in protein as cereals or some other vegetables, but a medium-sized sweet potato contains about 1.22 grams of protein. That may not seem like much, but it can add up over the course of a day. Moreover, sweet potatoes are a good source of nutrients, including fibre, vitamin C, and potassium.
How many gram of proteins in sweet potato?
Protein in sweet potato is 1.27 gm, particularly 1.69 % of male DRI of 75 gm. Therefore, it can complete 2.26 % of female DRI of 56.25 gm. To clarify, protein DRI is 15% of calories.
Protein forms 4.71 % of the calories in sweet potato, including amino acids. The essential amino acids protein in sweet potato are listed below, along with their sufficiency.
9 essential amino acids protein in sweet potato
Histidine
Histidine in sweet potato is 23.622 mg which translates to the following.
a. 4.72 % of DRI of 500 mg for an adult weighing 50 kg.
b. 3.94 % of DRI of 600 mg for a grown-up weighing 60 kg.
c. 3.37 % of DRI of 700 mg for a person of weight 70 kg.
d. 2.95 % of DRI of 800 mg for an adult weighing 80 kg.
lsoleucine
lsoleucine in sweet potato is 56.134 mg which works out as follows.
a. 11.23 % of DRI of 500 mg for a person weighing 50 kg.
b. 9.36 % of DRI of 600 mg for an adult weighing 60 kg.
c. 8.02 % of DRI of 700 mg for an individual weighing 70 kg.
d. 7.02 % of DRI of 800 mg for an individual weighing 80 kg.
Leucine
Leucine in sweet potato is 91.821 mg and deduced as follows.
a. 13.12 % of DRI of 700 mg for a person weighing 50 kg.
b. 10.93 % of DRI of 840 mg for an adult weighing 60 kg.
c. 9.37 % of the requirement of 980 mg for an adult with a weight of 70 kg.
d. 8.20 % of DRI of 1120 mg for a person weighing 80 kg.
Lysine
Lysine in sweet potato is 50.8 mg which completes our nutrition as follows.
a. 8.47 % of DRI of 600 mg for an adult weighing 50 kg.
b. 7.06 % of DRI of 720 mg for an adult weighing 60 kg.
c. 6.05 % of DRI of 840 mg for a person of weight 70 kg.
d. 5.29 % of DRI of 960 mg for an adult weighing 80 kg.
Methionine & Cystine
Methionine & Cystine in sweet potato is 35.433 mg and its nutrition can be summarised as follows.
a. 5.45 % of DRI of 650 mg for a person weighing 50 kg.
b. 4.54 % of DRI of 780 mg for a person weighing 60 kg.
c. 3.89 % of DRI of 910 mg for an individual weighing 70 kg.
d. 3.41 % of DRI of 1040 mg for an individual weighing 80 kg.
Phenylalanine & Tyrosine
Phenylalanine & Tyrosine in sweet potato is 102.108 mg and its sufficiency can be translated as follows.
a. 14.59 % of DRI of 700 mg for an adult person weighing 50 kg.
b. 12.16 % of DRI of 840 mg for an adult weighing 60 kg.
c. 10.42 % of the requirement of 980 mg for an adult with a weight of 70 kg.
d. 9.12 % of DRI of 1120 mg for a person weighing 80 kg.
Threonine
Threonine in sweet potato is 66.167 mg and its appropriateness can be written as follows.
a. 18.90 % of DRI of 350 mg for an adult individual weighing 50 kg.
b. 15.75 % of DRI of 420 mg for an adult weighing 60 kg.
c. 13.50 % of DRI of 490 mg for a person of weight 70 kg.
d. 11.82 % of DRI of 560 mg for an adult weighing 80 kg.
Tryptophan
Tryptophan in sweet potato is 18.542 mg and its adequacy can be summarised as follows.
a. 10.60 % of DRI of 175 mg for an individual person weighing 50 kg.
b. 8.83 % of DRI of 210 mg for another adult weighing 60 kg.
c. 7.57 % of DRI of 245 mg for an individual weighing 70 kg.
d. 6.62 % of DRI of 280 mg for an individual weighing 80 kg.
Valine
Valine in sweet potato is 72.644 mg, whose worthiness is as follows.
a. 14.53 % of DRI of 500 mg for an adult weighing 50 kg.
b. 12.11 % of DRI of 600 mg for an adult weighing 60 kg.
c. 10.38 % of the requirement of 700 mg for an adult with a weight of 70 kg.
d. 9.08 % of DRI of 800 mg for a person weighing 80 kg.
Benefits of sweet potato
The sweet potato is often overlooked. Sweet potato nutrition facts tell us it is an excellent dietary fibre, vitamin A, and vitamin C source. The sweet potato also contains essential minerals such as potassium, magnesium, and manganese. Sweet potatoes are a good source of antioxidants that help protect the body against diseases.
How to eat sweet potato?
Sweet potatoes can be roasted, boiled, or mashed and use in place of white potatoes.
Sweet potatoes have a mellow sweetness and firm texture, making them a popular choice for cooked dishes. Their flavour can vary depending on the cultivar but is typically sweet with a little bit of earthiness. They are versatile and used in soups, stews, and side dishes. You can check out here.
Though there are many ways to cook sweet potatoes, the most common way is baking them in the oven. This cooking method allows the sweet potato to retain its flavour and texture.
