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Healthy Diet Plans >>  Calories >>  Sweet Potato Calories

Sweet Potato Calories

The sweet potato is only distantly related to the potato and is an important root vegetable as it has large, starchy, and sweet tasting tuberous roots. This vegetable is native to the tropical parts of South America and is rich in vitamin C and vitamin B6 as well as complex carbohydrates, dietary fiber, and beta carotene which is equivalent to the vitamin A nutrient. The plant is an herbaceous perennial vine that bears alternate heart shaped leaves and medium sized sympetalous flowers. Its tuberous root is edible and is long and tapered in shape. One cup of sweet potato (200.0g) cooked, baked in skin and without salt contains 180 calories.

This is a healthy food option as it is very low in saturated fat, has low sodium, no cholesterol, high in dietary fiber, vitamin A, C, B6 but is also very high in sugar and so it should not be consumed in excessive amounts. On the other hand, a sweet potato cooked, baked in skin and with salt (114.0g) contains 105 calories and is very high in sodium. A normal baked sweet potato (28.0g) has 32 calories in one serving. The calorie in one serving of sweet potato (28.0g) that is steamed is 24. Mashed sweet potatoes (140.0g) contain 210 calories in it. More information on sweet potato diet

The sweet potato has been ranked highest in nutritional value by the Center for Science in the Public Interest (CSPI) after comparing its nutritional value to other vegetables. They were ranked 184 which are 100 points over the next on the list. They scored the highest rank because of their fiber content, carbohydrates, vitamin A and C, iron and calcium. The pink and yellow varieties of sweet potatoes are high in carotene whereas the dark orange varieties have more beta carotene in it than the light colored ones. Despite being called sweet, this vegetable is recommended for people suffering from diabetes as studies have revealed that it helps to stabilize blood sugar levels as well as lower insulin resistance. Also among root vegetables, sweet potatoes contain the lowest glycemic index rating because it gets digested very slowly causing a gradual rise in blood sugar. The most important change that most people including children can make is to replace the consumption of fatty foods with foods that are rich in complex carbohydrates. Sweet potatoes are a great substitute for other starches and foods high in sugar and carbohydrates such as rice, potatoes, pasta and corn. Beta carotene is needed by the retina for visual activity and this can be obtained through sweet potato.


Submitted on January 16, 2014