Calories in Sweet Potato
The sweet potato plant belongs to the family Convolvulaceae. Sweet potatoes are the large, starchy and sweet tasting roots of the plant. It is a type of root vegetable. Yams are slightly different from sweet potatoes. The softer and relatively moist orange sweet potatoes are called 'yams' in parts of north America, just to differentiate them from firm white sweet potatoes.
Sweet potatoes are being used since at least 5000 years. These days, health-conscious food consumers enjoy them for their versatility. They have secured their place in the family weekly diet as people prefer natural healthy foods. They are used in main dishes, casseroles, salads, breads, desserts and processed baby foods as they add color to the meal, and they increase the nutritional value of the meal. Baked, boiled, fried, broiled, canned or frozen sweet potatoes can be used for the preparation of delicious dishes. They can also be cooked in the microwave oven.
Sweet Potato Nutritional Facts
- They are rich in vitamin A and vitamin C.
- They are an excellent source of starch.
- Beta carotene received from these potatoes helps reduce the risk of cancer.
- They are packed with manganese, copper, dietary fiber, vitamin B6, beta carotene, complex carbohydrates, protein, potassium, calcium and iron.
- They offer the lowest glycemic index rating, amongst all root vegetables. The fiber rich sweet potato is digested slowly. It causes a gradual rise in blood sugar, offering you a feeling of satiation for longer period of time. It is included in the 'good' carb list. They are thus beneficial for diabetics, in spite of the name 'sweet'. They help stabilize blood sugar levels and lower insulin resistance.
| Types of Sweet Potatoes | Quantity Served | Calories |
| Steamed | 1 oz. (28 gm) | 24 |
| Raw | 1 Cup (135 gm) | 114 |
| Canned Mashed | 1 Cup (255 gm) | 255 |
| Cooked, Boiled, Peeled, No salt | 1 Cup Mashed (330 gm) | 250 |
| Baked | 1 oz. (28 gm) | 32 |
| Micro Baker Yams | 1 (230 gm) | 280 |
| Sweet Potato Fries | 109 gm | 190 |
| Terra Sweet Potato Chips | 1 oz (28 gm, about 17 Chips ) | 160 |
| Baked Sweet Potato Chips | From 1 Cup | 33 |
| Low Fat Carrot and Sweet Potato Soup | 1 Soup Bowl | 145 |
| Sweet Potato Pie | 130 gm | 340 |
Here is a table describing the detailed nutrition facts of 200 gm of sweet potato, cooked, baked with skin, without salt.
Baked Sweet Potato Nutritional Facts
| Element | Amount per Serving |
| Calories | 180 |
| Calories from Fat | 3 |
| Cholesterol | Nil |
| Sodium | 72 mg (3 %) |
| Total Carbohydrates | 41 gm (14 %) |
| Total Fat | Nil |
| Saturated Fat | Nil |
| Proteins | 4 gm |
| Vitamin A | 769% |
| Calcium | 8% |
| Iron | 8% |
| Vitamin C | 65% |
| Sugars | 13 gm |
| Dietary Fiber | 7 gm |
| Magnesium | 54 mg |
| Phosphorus | 108 mg |
| Water | 152 gm |
I am sure, you would like to browse 'healthy sweet potato recipes' for more information. Sweet potato is a nutritious and economical food. Sweet potato facts inform us that one baked sweet potato (3 ounce serving) provides over 8,800 IU of vitamin A (about twice the recommended daily allowance), yet it contains only 141 calories making it valuable for a weight watcher. Calories in sweet potato are helpful for weight loss as well as weight gain, depending upon how you consume it. Do you know that sweet potato plant is an attractive house plant? Put a sweet potato in a jar of water and within 10 days, the stem will start to grow. Then, you may place the jar in a sunny window and let the vine trail or climb. Thus, sweet potatoes can help decorate your house too!
