VEGANALYZE

The sweet potato (Ipomoea batatas) is an underground tuber. Sweet potatoes are only distantly related to common potatoes (Solanum tuberosum). Despite the similar name, they belong to different botanical families. Sweet potatoes belong to the morning glory family (Convolvulaceae), while common potatoes belong to the nightshade family (Solanaceae). They differ in terms of their botanical classification, appearance, taste, and nutritional composition. Due to their starchy properties and similar culinary uses, they are also referred to as potatoes.

Bioactive carbohydrates, proteins, lipids, carotenoids, anthocyanins, conjugated phenolic acids, and minerals are diverse nutrients or components found in various parts (tubers, leaves, stems, and shoots) of the sweet potato. The unique composition of the sweet potato contributes to its various health benefits. According to studies, they have shown antioxidant, liver-protective, anti-inflammatory, anti-tumor, anti-diabetic, antimicrobial, obesity-preventive effects, and anti-aging effects (source). The above-ground parts of the sweet potato plant can also be eaten if grown in one's own garden. Here are the nutritional values of sweet potato leaves. However, the following information will exclusively focus on the nutritional values of sweet potatoes that can be cooked, baked, mashed, roasted, grilled, and fried.

Nutritional Values For Cooked Sweet Potatoes

Here are the nutritional facts for 100 g of cooked sweet potatoes:

• Calories: 41 kcal
• Carbohydrates: 7.38 g (of which 5.48 g are sugars)
• Protein: 2.18 g
• Fat: 0.34 g
• Fiber: 1.9 g

Find the nutritional values for raw sweet potatoes here.

Sweet Potato Calories

Compared to other starchy foods, sweet potatoes are a relatively low-calorie vegetable. In general, a medium-sized cooked sweet potato (approximately 150 g) contains about 100-120 calories. The majority of these calories come from carbohydrates, particularly starch. Therefore, sweet potatoes have a lower calorie content than conventional boiled potatoes.

Sweet Potato Carbohydrates

Sweet potatoes contain higher amounts of carbohydrates. The exact amount of carbohydrates in sweet potatoes varies depending on size and preparation method. On average, 100 g of cooked sweet potatoes contain about 18 g of carbohydrates. These carbohydrates mainly consist of starch, which is a slow-digesting carbohydrate and therefore provides long-lasting energy.

Compared to other starchy vegetables, sweet potatoes contain relatively high amounts of fiber, which contributes to satiety and can promote digestion. A medium-sized sweet potato contains about 3-4 g of fiber.

Compared to regular potatoes, sweet potatoes have a lower glycemic index, meaning they have a less pronounced effect on blood sugar levels. The GI of sweet potatoes is believed to be moderate, although the exact GI values can vary. Some estimates suggest a GI value of around 50-70 for cooked sweet potatoes.

Sweet Potato Proteins

Sweet potatoes do contain proteins, but in relatively smaller amounts compared to other protein-rich foods. The protein content of a medium-sized, cooked sweet potato is usually about 2 g per 100 g.

Sweet potatoes contain something called sporamins, which serve to protect the plant from diseases and pests. Sporamins are known for their antioxidant properties and can protect the body against oxidative stress and inflammation.

Sweet Potatoes Fat

Sweet potatoes contain only small amounts of fat. The fat content in sweet potatoes is usually less than 1 g per potato. The low amount of fat makes them a low-fat vegetable.

Sweet Potatoes Vitamins

Sweet potatoes are an excellent source of various vitamins, especially vitamin A. Vitamin A is a fat-soluble vitamin that is important for eye health, the immune system, and the skin. The rich orange color of sweet potatoes, like other beta-carotene foods, is an indication of their high beta-carotene content. Beta-carotene is converted into vitamin A in the body, which is then used for various functions. A medium-sized sweet potato can meet the daily requirement of vitamin A as it contains about four times the recommended daily intake.

Vitamin C is another vitamin found in sweet potatoes. Vitamin C is a water-soluble vitamin that acts as an antioxidant. It strengthens the immune system, supports collagen formation, and wound healing. A medium-sized sweet potato can provide about 30% of the recommended daily vitamin C requirements.

In addition, cooked sweet potatoes also contain vitamin B6, which is important for the metabolism of proteins, carbohydrates, and fats. Vitamin B6 plays a role in the formation of red blood cells and the functioning of the nervous system. A medium-sized sweet potato can cover about 15% of the recommended daily vitamin B6 requirements.

Sweet potatoes also contain vitamin E, a fat-soluble vitamin that acts as an antioxidant and fights cell damage caused by free radicals. Vitamin E protects cells from oxidative stress and contributes to maintaining skin health. While the level of vitamin E is not as high as in nuts and seeds, sweet potatoes can still contribute to vitamin E intake.

Anthocyanins

They can be considered an excellent source of natural and health-promoting compounds, such as anthocyanins. Anthocyanins are powerful antioxidants known for their anti-inflammatory properties and associated with various health benefits, including improved heart health and a reduced risk of certain types of cancer.

Chlorogenic Acid

Sweet potatoes contain chlorogenic acid (source). Chlorogenic acid is a naturally occurring compound found in many plants. It is a polyphenol that possesses antioxidant properties and can provide various health benefits.

Sweet Potato Minerals

Sweet potatoes are rich in various important minerals that are essential for good health and body function. One of these minerals is potassium. Potassium is an essential nutrient needed for maintaining fluid balance in the body. It also helps regulate blood pressure and supports muscle and nerve function. A medium-sized sweet potato can contribute a significant portion of the daily potassium requirement.

Another mineral found in sweet potatoes is manganese. Manganese is a trace element used in the formation of bone tissue. It also supports enzyme function and helps protect cells against oxidative stress.

Sweet potatoes contain the mineral copper. It is important for the formation of red blood cells, iron metabolism, and immune system function.

In addition, sweet potatoes contain other minerals such as iron, calcium, magnesium, and phosphorus, although in smaller amounts.