Sweet potato nutrition: Sweet potato macros and micros
Sweet potato (Ipomoea batatas) is one of the most healthful tropical and subtropical roots. Sweet potato can provide a wide range of health benefits for those who eat it regularly.
Historical archives have shown that the sweet potato used to be the primary food source for many native residents in South and Central America, Africa, Ryukyu Island, Papua New Guinea, the Caribbean, the Maori people, and Hawaiian people [PMID: 17425943].
Sweet potato can be identified by its brown skin and large size than white potato. There are wide varieties cultivated around the world and some of them may have yellow, pink, or purple colors. With a combination of vitamins, minerals, and antioxidants, sweet potato is one of the healthiest roots you can eat in moderation. [https://www.hsph.harvard.edu/nutritionsource/food-features/sweet-potatoes/]
Scientists consider sweet potato, is an exceptionally resourceful plus delicious root having high health benefits. Some properties of sweet potato are considered of having anti-inflammatory, anti-diabetic, and anti-cancer effects. Extracts from sweet potato are being used to develop medicines against several illnesses and in the production of industrial & commercial products [PMID: 24921903]
Some scientists believe that sweet potatoes may be helpful in blood sugar control. Some traditional medicine practice archives indicate the use of sweet potato for type 2 diabetes. Several trials on humans and animals could indicate a potential role of sweet potato in sugar control [PMID: 24000051]
Sweet potato macros overview
Carbs
Sweet potato is a starchy food than regular potato. The simple carbohydrates found in sweet potatoes provide an immediate source of energy. Because they are quickly digested, you get the boost you need from them immediately.
Fiber
However sweet potato contains more fiber than the potato. Sweet potatoes contain both forms of fiber: insoluble and soluble. The fiber found in sweet potatoes helps maintain and promote healthy digestion.
For every 100 grams of brown potato, it contains 1.69 grams of fiber with 69.73 kcal of energy, so the energy to fiber ratio of potato is 41.26 kcal/gm. That means you get 1 gram of fiber for every 41.26 kcal from potato.
Every 100 gm of brown skin sweet potato contains 3.99 gm of total fiber and 108.91 kcal of energy. The energy and fiber ratio of sweet potato is 27.29 kcal/gm. This shows that you have to absorb only 27.29 kcal to get 1 gm of fiber from sweet potato.
If you have diabetes, sweet potato may be a better choice than white potato because of the higher fiber content in the former. As you may be aware, research has shown that foods low in fiber help to contribute to the development of diabetes. Foods high in fiber do help keep your blood sugar levels at healthy levels. Both soluble and insoluble fiber is effective at keeping the glucose levels of your blood stable.
Sweet potato nutrition overview
Keep in mind that although sweet potato may taste mild, the nutrients found in it can also help prevent diseases that can threaten your health – high blood pressure, heart disease, and diabetes.
Vitamin A
One nutrient of prime importance found in sweet potato is Vitamin A. Sweet potato contains 5376 mcg of Beta carotene which is around 448 mcg of retinol equivalent Vitamin A. This amount is around 50% of the daily requirement of Vitamin A for a young adult.
Beta carotene found in sweet potato is the natural form that the body can convert into Vitamin A as required. Hence there are no side effects of consuming foods high in Beta carotene such as sweet Potato.
Potassium
The other nutrient found in higher quantities in sweet potatoes is potassium. 100 gram of sweet potato contains around 345 mg of potassium which is around 7.34 % of the daily value for RDA of 4700 mg.
Potassium helps to regulate your salt levels and keeps your blood pressure in check. Blood pressure can be a major problem for diabetes and heart disease. By eating foods like sweet potatoes, you can get recommended amount of potassium that can reduce your blood pressure.
Vitamin C
Brown skin sweet potato contains around 17.94 mg of vitamin C which is roughly 44.85 % of the daily value for RDA of 40 mg. Vitamin C is a potent water-soluble antioxidant that helps scavenge free radicals from the body.
Antioxidant effects of sweet potato
Further research has also substantiated the positive effect of antioxidant compounds, anthocyanins found in sweet potato, establishing sweet potato as a functional food in diabetes treatment.
Scientists have isolated and bred sweet potato varieties that will give diabetics the insulin resistance problem. One of these varieties is the purple vein variety, which contains a large number of carotenoids, which help to prevent diabetes. In addition, the purple vein sweet potato is one of the highest levels of antioxidants found in nature. This means that by adding this root vegetable to your diet, you can help your body fight off disease, including type 2 diabetes [PMID: 33505931].
Sweet potato nutrition
There are two variants of sweet potato found in India. However other colors of sweet potatoes may be available or exported.
- Brown skin sweet potato
- Pink skin sweet potato
Following is the nutritional information of the two varieties of sweet potatoes per 100 gram edible portion referred from IFCT.
Brown skin sweet potato nutrition
Macros
a. Brown skin sweet potato calories – 108.91 kCal, which is 5.45 % of the daily value for RDA of 2000 kCal,
b. Brown skin sweet potato protein – 1.33 gm, that is 1.77 % of the daily value for RDA of 75 gm i.e. 15 % of calories. Protein forms 4.88 % of the calories of Brown skin sweet potato.
c. Brown skin sweet potato carbs – 24.25 gm, around 8.82 % of the daily value for RDA of 275 gm i.e. 55 % of calories. Carbs form 89.06 % of calories of Brown skin sweet potato.
d. Fats in Brown skin sweet potato – 0.26 gm, approximately 0.39 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories. Fats forms 2.15 % of the calories of Brown skin sweet potato.
e. The fiber in Brown skin sweet potato – 3.99 gm, nearly 10.50 % of the daily value for RDA of 38 gm,
f. Soluble Fiber – 1.43 gm, roughly 14.30 % of the daily value for RDA of 10 gm,
g. Total Free Sugar – 3.63 gm, which is 6.05 % of the daily value for RDA of 60 gm,
Micro-nutrients
a. Vitamin A – 448.00 mcg, roughly 49.78 % of the daily value for RDA of 900 mcg,
b. Vitamin B1 – 0.07 mg, almost 5.83 % of the daily value for RDA of 1.2 mg,
c. Vitamin B2 – 0.04 mg, which is 3.08 % of the daily value for RDA of 1.3 mg,
d. Vitamin B3 – 0.67 mg, that is 4.19 % of the daily value for RDA of 16 mg,
e. Vitamin B6 – 0.12 mg, around 9.23 % of the daily value for RDA of 1.3 mg,
f. VitaminB7 – 5.19 mcg, almost 17.30 % of the daily value for RDA of 30 mcg,
g. Vitamin B9 – 15.62 mcg, approximately 3.91 % of the daily value for RDA of 400 mcg,
h. Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,
i. Vitamin C – 17.94 mg, roughly 44.85 % of the daily value for RDA of 40 mg,
j. Vitamin D –1.26 mcg, almost 25.20 % of the daily value for RDA of 5 mcg,
k. Vitamin E –0.01 mg, which is 0.67 % of the daily value for RDA of 1.5 mg,
l. Vitamin K – 3.00 mcg, that is 2.50 % of the daily value for RDA of 120 mcg.
Minerals
a. Calcium – 27.50 mg, around 2.75 % of the daily value for RDA of 1000 mg,
b. Phosphorus – 42.96 mg, approximately 6.14 % of the daily value for RDA of 700 mg,
c. Iron – 0.35 mg, nearly 4.38 % of the daily value for RDA of 8 mg,
d. Magnesium – 17.37 mg, roughly 4.34 % of the daily value for RDA of 400 mg,
e. Copper – 170.00 mcg, almost 18.89 % of the daily value for RDA of 900 mcg,
f. Manganese – 0.28 mg, which is 12.17 % of the daily value for RDA of 2.3 mg,
g. Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,
h. Zinc – 0.16 mg, around 1.45 % of the daily value for RDA of 11 mg,
i. Chromium – 2.00 mcg, approximately 5.71 % of the daily value for RDA of 35 mcg,
j. Selenium – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 55 mcg,
k. Cholesterol – 0.00 mg, that is 0.00 % of the daily value for RDA of 25 mg,
l. Potassium – 345.00 mg, around 7.34 % of the daily value for RDA of 4700 mg,
m. Sodium – 29.60 mg, approximately 1.97 % of the daily value for RDA of 1500 mg,
n. Omega 3 – 19.52 mg, nearly 3.25 % of the daily value for RDA of 600 mg,
o. Omega 6 – 96.29 mg, roughly 16.05 % of the daily value for RDA of 600 mg
Pink skin sweet potato nutrition
Macros
a. Pink skin sweet potato calories – 107.95 kCal, which is 5.40 % of the daily value for RDA of 2000 kCal,
b. Pink skin sweet potato protein – 1.27 gm, that is 1.69 % of the daily value for RDA of 75 gm i.e. 15 % of calories, Protein forms 4.71 % of calories of Pink skin sweet potato
c. Pink skin sweet potato carbs – 23.93 gm, around 8.70 % of the daily value for RDA of 275 gm i.e. 55 % of calories, Carbs form 88.67 % of calories of Pink skin sweet potato
d. Fats in Pink skin sweet potato – 0.33 gm, approximately 0.49 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories, Fats form 2.75 % of calories of Pink skin sweet potato
e. The fiber in Pink skin sweet potato – 3.94 gm, nearly 10.37 % of the daily value for RDA of 38 gm,
f. Soluble Fiber – 1.41 gm, roughly 14.10 % of the daily value for RDA of 10 gm,
g. Total Free Sugar – 4.03 gm, which is 6.72 % of the daily value for RDA of 60 gm,
Micro-nutrients
a. Vitamin A – 0.93 mcg, roughly 0.10 % of the daily value for RDA of 900 mcg,
b. Vitamin B1 – 0.06 mg, almost 5.00 % of the daily value for RDA of 1.2 mg,
c. Vitamin B2 – 0.04 mg, which is 3.08 % of the daily value for RDA of 1.3 mg,
d. Vitamin B3 – 0.69 mg, that is 4.31 % of the daily value for RDA of 16 mg,
e. Vitamin B6 – 0.09 mg, around 6.92 % of the daily value for RDA of 1.3 mg,
f. VitaminB7 – 5.71 mcg, almost 19.03 % of the daily value for RDA of 30 mcg,
g. Vitamin B9 – 14.44 mcg, approximately 3.61 % of the daily value for RDA of 400 mcg,
h. Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,
i. Vitamin C – 22.20 mg, roughly 55.50 % of the daily value for RDA of 40 mg,
j. Vitamin D – 1.64 mcg, almost 32.80 % of the daily value for RDA of 5 mcg,
k. Vitamin E – 0.01 mg, which is 0.67 % of the daily value for RDA of 1.5 mg,
l. Vitamin K – 3.50 mcg, that is 2.92 % of the daily value for RDA of 120 mcg.
Minerals
a. Calcium – 28.93 mg, around 2.89 % of the daily value for RDA of 1000 mg,
b. Phosphorus – 37.60 mg, approximately 5.37 % of the daily value for RDA of 700 mg,
c. Iron – 0.51 mg, nearly 6.38 % of the daily value for RDA of 8 mg,
d. Magnesium – 21.05 mg, roughly 5.26 % of the daily value for RDA of 400 mg,
e. Copper – 150.00 mcg, almost 16.67 % of the daily value for RDA of 900 mcg,
f. Manganese – 0.20 mg, which is 8.70 % of the daily value for RDA of 2.3 mg,
g. Molybdenum – 0.01 mcg, that is 0.02 % of the daily value for RDA of 45 mcg,
h. Zinc – 0.14 mg, around 1.27 % of the daily value for RDA of 11 mg,
i. Chromium – 2.00 mcg, approximately 5.71 % of the daily value for RDA of 35 mcg,
j. Selenium – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 55 mcg,
k. Cholesterol – 0.00 mg, that is 0.00 % of the daily value for RDA of 25 mg,
l. Potassium – 329.00 mg, around 7.00 % of the daily value for RDA of 4700 mg,
m. Sodium – 29.04 mg, approximately 1.94 % of the daily value for RDA of 1500 mg,
n. Omega 3 – 25.92 mg, nearly 4.32 % of the daily value for RDA of 600 mg,
o. Omega 6 – 154.00 mg, roughly 25.67 % of the daily value for RDA of 600 mg
Adding sweet potato into your diet
As you can see, there are several great benefits to be gained from eating sweet potatoes. These benefits start at the beginning of your meal. When cooking them, it is best to use the skin, which is more nutritious, and to also add some of the other vegetable ingredients into the food.
If you wish to enjoy a sweet potato dosa, simply grate sweet potatoes, rolled oats, and chopped veggies and prepare the batter and your desired mixture of spices. Once ready spread the batter over the flat pan and make dosa. It is a very easy, delicious, and low-calorie dosa to enjoy the benefits of sweet potato.
Watch this video –
You can also bake or steam the sweet potatoes. You can also make flatbread (paratha) or puri from the sweet potato. However, while making dough do not add any water. Mix pressure-cooked sweet potato with the whole wheat flour, mash the sweet potato very well and make the dough. The use of water shall be very minimal if the sweet potato is not cooked properly.
By including sweet potatoes in your diet regularly, you will ensure that you receive all the nutrients your body needs, without loading your body with excess amounts of unwanted fat. Incorporating this vegetable into your diet will help you maintain a healthy weight, and it will make you feel full for a longer period. With so many health benefits to offer, there is no wonder why so many people choose to eat sweet potatoes regularly. These foods are healthy, tasty, and filling, which makes them the perfect addition to any diet! By choosing to include these foods as part of your daily nutrition, you will be doing your part to live a longer and healthier life.
