Potassium. doi:10.3748/wjg.v18.i48.7378. used as a substitute for professional medical advice, Yes, sweet potatoes contain lots of carbs—but that’s necessarily a bad … Antioxidants: In Depth. Nutrients for prevention of macular degeneration and eye-related diseases. Sweet potatoes are an excellent source of beta carotene, vitamin C, and potassium. Sweet potato, baked, peel not eaten, fat not added in cooking. And the inside or the “guts” of the potato has soluble fiber, which slows digestion. Copyright Policy The total fat content of (1 Cup Serving) Baked Sweet Potato is 0.3 g. Within the fat content, a Baked Sweet Potato contains 0.1 g of saturated fat, 0 g of trans fat, 0.19 g of polyunsaturated fat and 0 g of monounsaturated fat. Food sources such as sweet potatoes are preferred over supplements for boosting your intake of antioxidants.. . Having an allergy to sweet potatoes is not common. Once at home, store fresh sweet potatoes in a cool, dry place. 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. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the While yams and sweet potatoes may look alike, a true yam is a tuber vegetable, like a regular potato. Before cooking sweet potatoes, make sure to scrub the skins. Sweet potatoes are rich in beta carotene, which is then converted to vitamin A in the body. A cooked sweet potato contains minimal fat and no cholesterol, making it a good choice for a heart-healthy snack. Sweet potatoes are a rich source of dietary fiber, which not only ensures the health of your digestive system, it may help reduce the risk of obesity, diabetes and heart disease, according to Mayo Clinic. Antioxidants help fight free radicals, which are byproducts from metabolism in your body and from environmental factors. Updated 2019. One cup (200 … Read More: What Nutrients Are in the Skins of Sweet Potatoes? Highly Nutritious. Fiber is the part of food that your body cannot digest effectively, so it travels relatively intact through your digestive system, adding bulk and absorbing fluid to help other foods move easily. Depending on the level of activity and age, Dietary Guidelines recommends adult men get between 2,000 and 3,000 calories and women try for between 1,600 and 2,400 calories a day. They are loaded with fiber and nutrients such as vitamins A and C. Eating the skin of a baked sweet potato won't add calories, but you will get more fiber, which is important for maintaining digestive health. In one medium potato, you get over 400 percent of your daily vitamin A requirement. Get nutrition tips and advice to make healthy eating easier. He holds a diploma in Food and Nutritional Science from CSNN, Canadian School of Natural Nutrition, Vancouver. Sweet Potato Nutrition History. Calories in Baked Sweet Potato based on the calories, fat, protein, carbs and other nutrition information submitted for Baked Sweet Potato. Harvard Health Publishing, Harvard Medical School. 2019 Apr; 8(4). Here’s everything you need to know about this popular veggie. Because fiber slows digestion, it can help you feel full longer, which means you're less likely to eat too much. PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Start; Food Tracker. 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. The peel of a sweet potato has nearly ten times the antioxidant power as the flesh (an antioxidant capacity comparable to that of blueberries). Start your food diary today! Sweet potatoes are a healthy source of complex carbohydrates. . This is part of our comprehensive database of 40,000 foods including foods from hundreds of popular restaurants and thousands of brands. FoodData Central. National Institutes of Health says vitamin A helps the heart, lungs, kidneys and other organs work properly. An important antioxidant in sweet potatoes is beta carotene, which is responsible for the vegetables' bright orange color. Start your food diary today! National Institutes of Health Office of Dietary Supplements. If you think you have a food allergy, stop eating the triggering food and talk with your doctor. Sweet potatoes are a whole food that pack a powerful nutritional punch. White Potatoes vs. Sweet Potatoes: Which Are Healthier? Copyright © 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. Curious if sweet potatoes are right for you? You can purchase and eat sweet potatoes year-round. 1 to 10 of 1000 for baked sweet potato Baked Sweetpotato (Peel Not Eaten) Per 1 medium - Calories: 134kcal | Fat: 3.86g | Carbs: 23.57g | Protein: 2.28g … Use of this web site constitutes acceptance of the LIVESTRONG.COM Sweet potato, baked, peel eaten, fat not added in cooking. A sprinkle of herb-flavored olive oil is a better option, or liven up your potato with cinnamon, cilantro or cayenne pepper for variety. Cooking time is 18 to 24 minutes. Ayana Habtemariam, MSW, RDN, LDN, is a registered dietitian, nutrition therapist, certified intuitive eating counselor, and macro social worker. Privacy Policy The total fat content of (1 Cup Serving) Baked Sweet Potato is 0.3 g. Within the fat content, a Baked Sweet Potato contains 0.1 g of saturated fat, 0 g of trans fat, 0.19 g of polyunsaturated fat and 0 g of monounsaturated fat. diagnosis or treatment. Vitamin E helps to widen blood vessels to prevent blood from clotting and helps cells interact with each other. Baked sweet potato contains important antioxidants. Calories: 86 A medium-sized sweet potato (boiled without the skin) contains 27 grams of carbs. 2.1%. Sweet potatoes can be mashed and served as a side, in casseroles, or sliced and baked for sweet potato fries. ✔️ Good-for-you carbs. Sweet potatoes are a tuber vegetable with a thin copper-colored skin and bright orange flesh, although different varieties can range in color, including dark red, brown, purple, yellow or white. Eating sweet potatoes regularly could help to support eye health. If you feel satiated, you can keep your hunger pangs at bay and may not be tempted to snack between meals, which means a lower overall calorie intake at the end of the day. Sweet potato Cooked, baked in skin, without salt 1 medium (2" dia, 5" long, raw) 102.6 calories 23.6 grams carbs 0.2 grams fat 2.3 grams protein 3.8 grams fiber 0 mg cholesterol 0.1 grams saturated fat 41.0 mg sodium 7.4 grams sugar 0 grams trans fat White Potatoes vs. Sweet Potatoes: Which Are Healthier? The good: This food is low in Sodium, and very low in Saturated Fat and Cholesterol. Texas A&M University: What Is the Difference between a Sweet Potato and a Yam? Updated 2018. Gordon Kerr has worked in the health care industry for the past 15 years. Track calories, carbs, fat, and 16 other key nutrients. Baked sweet potatoes are a nutritious and healthy complex carbohydrate that you can enjoy year-round. Bake until tender and golden brown, turning occasionally. Updated. As well as educating the under-nourished people in the region, Gordon formulated dietary plans to help manage medical conditions including chronic nutrition-related diseases, such as diabetes and hypertension. Sweet potatoes have been domesticated for thousands of years, and sweet potato remnants have been discovered in Peru dating all the way back to 8,000 B.C. Sweet potatoes fall under two types: pale yellow with dry flesh and dark orange with moist flesh. 2014. Nutrition information for Baked Sweet Potato. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Antioxidants (Basel). If there ever was a perfect side dish to any and every meal, the baked sweet potato would have to be it. Slice sweet potatoes in half. Glycemic index for 60+ foods. With his passion for a healthy lifestyle and the desire to help others benefit from proper nutrition and natural remedies, Gordon accepted the international position with CARICOM Regional Food and Nutrition in the Caribbean and moved to Barbados. FoodData Central. of your recommended daily intake of vitamin A. Cool 5 … 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 and for our, Sweet Potato Nutrition Facts and Health Benefits, 14 Potassium-Rich Foods You Need to Be Eating, Pumpkin Nutrition Facts and Health Benefits, Baby Carrot Nutrition Facts and Health Benefits, Cantaloupe Nutrition Facts and Health Benefits, Cherimoya Nutrition Facts and Health Benefits, Butternut Squash Nutrition Facts and Health Benefits, Sweet Potato Chip Nutrition Facts and Health Benefits, 9 Healthy Sweet Potato Recipes for Thanksgiving, 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. This can put you at risk of developing hypertension, especially when combined with high sodium intake. By including foods like a sweet potato, you can help keep your potassium levels up and reduce the risk of developing high blood pressure. Baked Sweet Potato. The Cleveland Clinic. Make small slits in the flesh for brown sugar and butter to sink into. Sweet potatoes contain many important vitamins and minerals. If you cannot eat them within that time, consider cooking the potato or adding it to a casserole, then freezing the item to eat at a later date. Claudia is an expert at intuitive eating, nutrition science, and removing diets from your life. , Recommended Caloric Intake for Weight Loss. The same portion also supplies 400% (!) A medium-sized baked sweet potato has 102 calories, 24 grams of carbohydrates, 2 grams of protein, 4 grams of fiber and no fat or cholesterol. Sweet potato, baked, peel not eaten, fat not added in cooking. Ideally, you will want to use them within a week of purchase, especially if they are kept at normal room temperature. This can help prevent constipation and other associated problems, such as hemorrhoids and anal fissures. Beta carotene is converted into vitamin A in your body and plays a significant role in supporting your immune system. Vitamin K also contributes to the antioxidant sweet potato benefits, supplying 2 percent of the DV. Updated 2020. Carbs. Sweet Potatoes. However, the peel’s nutrition really takes a hit when baked, which wipes out over two thirds of the antioxidants, whereas microwaving or boiling are comparatively much gentler. Nutrients per Serving. Baked Sweet Potatoes Nutrition Facts and Health Benefits, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. Both sweet and savory, this top potato pick is packed full of vitamins, minerals, antioxidants, and fiber. In a Baked Sweet Potato ( (1 Cup Serving) ) there are about 180 calories out of which 3 calories come from fat. 2020 Sweet potato, baked, peel eaten, fat not added in cooking. Where sweet potatoes pack a nutritious punch is in their high vitamin and mineral content. Terms of Use Just don't be tempted to load your potato up with butter, bacon bits, sour cream or other fatty foods that may increase the calorie content. Good Source of Fiber. 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. Directions Wash the sweet potatoes. 'Re less likely to eat too much that seem heavy for their smaller baked sweet potato nutrition carbohydrate that you can enjoy.. Potatoes that seem heavy for their smaller size you eat the peel, that number increases slightly to 0.219 is. 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