Get full nutrition facts and other common serving sizes of Sweet Potato including 1 oz and 100 g. 2019 Apr; 8(4). White Potatoes vs. Sweet Potatoes: Which Are Healthier? Sweet potatoes are an excellent source of potassium, and diets rich in potassium may help regulate blood pressure levels. Updated 2019. Ideally, you will want to use them within a week of purchase, especially if they are kept at normal room temperature. 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. 2014. Sweet potato, baked, peel not eaten, fat not added in cooking. Nutrients for prevention of macular degeneration and eye-related diseases. Mash or puree a cooked sweet potato for a sweet treat. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. Food allergy. Sweet potato, baked, peel eaten, fat not added in cooking. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. FoodData Central. Sweet potatoes are rich in beta carotene, which is then converted to vitamin A in the body. American College of Allergy, Asthma, and Immunology. Baked Sweet Potatoes Nutrition Facts and Health Benefits, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. When choosing potatoes at the store or market, opt for small to medium-sized sweet potatoes that seem heavy for their smaller size. White Potatoes vs. Sweet Potatoes: Which Are Healthier? The USDA provides nutritional information for one medium-sized baked potato (2” diameter, 5” long) baked, peel eaten, fat not added in cooking., With the peel, fat not added in cooking for one medium-sized baked potato (2" diameter, 5" long), the USDA provides these nutrition facts., Sweet potatoes are primly made-up of carbohydrates with 23 grams per medium-sized potato without the skin and 30 grams per medium-sized potato with the skin. Sweet potatoes tend to grow better in warmer climates and are generally harvested in September and early October. Sweet potatoes fall under two types: pale yellow with dry flesh and dark orange with moist flesh. There are 54 calories in 1 small Sweet Potato (Without Salt, Baked In Skin, Cooked). Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. 2012 Dec 28; 18(48). Updated 2020. Yang J, Wang H, Zhou L, Xu C. Effect of dietary fiber on constipation: A meta analysis. The main components are starches, which make up 53% of the carb content. Antioxidants (Basel). Sweet Potato (Without Skin, Cooked, Boiled), Baked Sweetpotato (Peel Eaten, Fat Not Added in Cooking), Baked Sweetpotato (Peel Not Eaten, Fat Not Added in Cooking), Green Giant Veggie Spirals Sweet Potato Rotini, Pictsweet Sweet Potatoes with Brown Sugar, Pictsweet Sweet Potato Waffle Cut Fries with Sea Salt. Calorie breakdown: 1% fat, 90% carbs, 9% protein. Baked Sweet Potato Nutrition Facts The USDA provides nutritional information for one medium-sized baked potato (2” diameter, 5” long) baked, peel eaten, fat not added in cooking. A pantry or garage can work for storage, but avoid storing uncooked sweet potatoes in the refrigerator. Chan School of Public Health. If you eat the peel, that number increases slightly to 0.219 but is still well under 1/2 gram of fat per serving. In 1 cup of chopped sweet potato, you get 4 grams of fiber with loads of beta carotene and potassium. 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. National Center for Complementary and Integrative Health. There are a variety of ways to prepare sweet potatoes including baked, boiled, grilled, and roasted. Curious if sweet potatoes are right for you? Having an allergy to sweet potatoes is not common. 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. U.S. Department of Agriculture. Sweet potatoes contain both soluble and insoluble fiber, which help to relieve and prevent constipation. However, to maximize the benefits, you should eat both the skin and the guts of the potato. 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. Sweet potatoes are a healthy source of complex carbohydrates. Sara Lindberg, M.Ed., is a freelance writer focusing on health, fitness, nutrition, parenting, and mental health. Antioxidants can help keep the immune system healthy and may help reduce chronic diseases. You can find a variety of sweet potatoes, including garnet and speckled purple sweet potatoes. Enjoy sweet potatoes on their own, as a side, or in a casserole. 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. World J Gastroenterol. 2,000 calories a day is used for general nutrition advice. 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