Potato: The Nutritional Facts According to the USDA , one medium baked sweet potato with skin contains 103 calories, 2.29 grams of protein, 0.27 grams of fat, 23.6 grams of carbohydrates, 3.8 grams of fiber and 7.39 grams of sugar. Potatoes might be a white food, but unlike refined bread or pasta, they boast some pretty sweet nutritional stats . Sweet potatoes have a medium to high glycemic index (GI), varying from 44–96. Sweet potatoes are an excellent source of highly absorbable beta carotene, which your body can convert into vitamin A. It can also suppress immune function and increase mortality, especially among children and pregnant and lactating women (14, 40). It was established in 1949 to support the sweet potato industry in the state. The skin can be white, yellow, red, purple or brown, and the flesh can be white, yellow, orange or purple. Given the relatively high GI of sweet potatoes, large amounts in a single meal may be unsuitable for people with type 2 diabetes. Read a broad overview of potatoes, including information on nutrition, selection, storage, and preparation. Components in Japanese Sweet Potato Tubers. Sweet potatoes are among the richest sources of beta-carotene, a nutrient your body converts to vitamin A after consumption. Dietitian Lindsay Malone, MS, … Carbohydrates and fiber. White Potatoes has 45 Calories and 1.29 g of Protein per 100 gram serving according to the nutrition facts provided by the USDA Food Composition Database. Sweet potatoes are often regarded as a healthier alternative to the white potato, which has been recently maligned as “Public Enemy No. How to Store As vitamin A plays an important role in your body, deficiency in this essential nutrient is a major public health issue in many developing countries (40). Our goal is to not have a single piece of inaccurate information on this website. Potatoes and Sweet Potatoes are both included on the FDA’s Top 20 Raw Vegetable list. Those taking a lower dose experienced a slight improvement [5]. SelfDecode’s personalized DNA reports can tell you which vitamins and mineral deficiencies you’re susceptible to, and which foods to consume to prevent these deficiencies. Okinawan (Purple) Sweet Potato – Nutrition Facts and Health Benefits. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Below is a more detailed nutritional profile of white sweet potatoes … Actual daily nutrient requirements might be different based on your age, gender, … Similarly, 4 g of Caiapo reduced total and LDL cholesterol levels (18 male type 2 diabetics) [3, 10]. With so many varieties of sweet potatoes available, all with different colors, shapes, tastes and textures, it's important to know how healthy they all are. Your email address will not be published. While the evidence for white sweet potato’s benefit to blood glucose has been promising, the available clinical trials have been small. Read more to learn about the health benefits of white sweet potatoes, and for some delicious recipes! Roast sweet potatoes cut side down, in the hot skillet, at 450 °F (232 °C) for 15-20 minutes or until caramelized on one side. When insulin-resistant rats were fed white-skinned sweet potatoes, triglyceride levels decreased [6]. Diets rich in antioxidants, such as carotenoids, are associated with a lower risk of stomach, kidney, and breast cancers (47, 48, 49, 50). For more potato nutrition information check out our guide to potato nutrition.. White Potato Recipes White potato nutrition, for example, is especially high in certain micronutrients like vitamin C, folate, vitamin B6, potassium and manganese, while sweet potatoes are significantly higher in vitamin A. Potatoes are a good source of several vitamins and minerals, plus provide phytochemicals and fiber (especially with the skin on). Potato varieties containing high amounts of glycoalkaloids — over 25 mg per cup (200 mg per kg) — cannot be marketed commercially, and some varieties have been banned (37, 43, 44). Protein 1g. Sweet potatoes are also rich in antioxidants like polyphenols and carotenoids, which give the different varieties of sweet potato their distinctive colors. Join SelfHacked today and start the journey of improving your life. Get full nutrition facts for 6 oz Sweet Potato, Sweet Potato and plan your meals using our online calorie counter and nutrition facts finder. Here are the nutrition facts for a potato, according to the U.S. Food and Drug Administration, ... A mix of white and sweet potatoes would, however, get you closer than most foods. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition. White Potatoes has 45 Calories and 1.29 g of Protein per 100 gram serving according to the nutrition facts provided by the USDA Food Composition Database. Sweet potato is not just only sweeten your taste buds but also good for your cardiovascular health! They have a lower GI, more fiber, and large amounts of beta carotene. However, the studies listed below should not be interpreted as supportive of any health benefit. The white sweet potato is a great middle ground between an orange sweet potato and your favorite russet. Jonathan Ritter, PharmD, PhD (Pharmacology), 14 Best Natural Diuretic Herbs & Foods for Water Retention. They both have an abundance of vitamins and minerals that make them great candidates for the carbohydrates you choose to put on your plate. Track calories, carbs, fat, and 16 other key nutrients. Sweet potatoes are associated with multiple benefits (39). Potato, potahto. However, in the United States, there are two main varieties of sweet potato: One has a golden skin with creamy white flesh and a crumbly texture. This variety is less sweet than the traditional orange-fleshed sweet potato, but could be highly beneficial. Both the sweet potato and the brown potato can easily fit into a healthy diet. Here are 13 foods you should eat when you're pregnant. First, let’s back up. Sweet potatoes are nutritious, high in fiber, very filling, and delicious. 1. Sweet potatoes come in many different colors. White Potato Nutrition Facts. Factors that May “Grow” the Brain: Hope for Brain Injury? Only 3% of Americans get enough of the essential mineral potassium. Nutrition information for Sweet Potato. 21 Net Carbs Per Serving. Potential Health Benefits (Possibly Effective), Potential Health Benefits (Insufficient Evidence), Roasted White Sweet Potatoes With Mirin and Honey. Do you know any interesting or fun facts about sweet potatoes that we’ve missed? Hawaiian purple sweet potatoes, also known as Okinawan potatoes, are packed with antioxidants, vitamins, and minerals. Although they offer more nutrients than fries made from white potatoes, they're still high in fat. Further human research is needed (46). As a kid, he suffered from inflammation, brain fog, fatigue, digestive problems, anxiety, depression, and other issues that were poorly understood in both conventional and alternative medicine. The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 0% Vitamin A 0mcg. Note that each number in parentheses [1, 2, 3, etc.] This article explains the key differences between sweet…, When it comes to potassium, bananas are often the first thing that comes to mind, but plenty other foods are rich in this mineral. There's a healthier "toast" taking over. ✔️ Improved gut health. Transfer sweet potatoes to serving vessel. Our experts analyze what’s the better pick. The phytonutrients associated with different colors in sweet potato do have different health properties. Potatoes are naturally gluten-free. Potatoes are a good source of several vitamins and minerals, plus provide phytochemicals and fiber (especially with the skin on). A boiled sweet potato has a GI of 44 versus a boiled white potato, which has a GI of 82. It is a perennial crop which is cultivated as an annual in tropical and temperate areas for its edible starchy tuberous root. Sweet Potato Fries vs. French Fries: Which Is Healthier? The starch in sweet potatoes is a complex carbohydrate. Sweet Potato Nutrition Facts 1. Like many foods, it seems potatoes have fallen into the diet trend trap. Sweet potatoes may have a variety of benefits, including improved blood sugar regulation and reduced oxidative damage. Start your journey to optimal health with SelfDecode today. Detox & Clay Mask for Hair). Additional human studies will be required to determine whether white sweet potato could really be useful in diabetes. Comparing the nutrient composition of the two can help you determine how they fit into your meal plan. In a study of 61 patients with type 2 diabetes, an extract of white sweet potato skin (4 g of Caiapo) decreased blood sugar compared to those taking a placebo [3]. A portion of 100 g of white potato baked shell contains 93 calories, while the same portion of a sweet potato baked sweet shell contains 90 calories. Peel and cut 2 lbs sweet potatoes into large pieces, and place into salted water. The fibers are both soluble (15–23%) in the form of pectin, and insoluble (77–85%) in the form of cellulose, hemicellulose, and lignin (12, 13, 14). Data for potatoes is based on a medium-size potato (148 grams/5.3 ounces). Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. This potential benefit has only been demonstrated in one relatively small human study so far. White sweet potatoes are a white-fleshed variety of Ipomoea batatas (sweet potato). The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. Sweet potato nutrition facts. The nutrition facts for 3.5 ounces (100 grams) of raw sweet potatoes are (5): A medium-sized sweet potato (boiled without the skin) contains 27 grams of carbs. White sweet potato (Caiapo) supplements have not been approved by the FDA for medical use and generally, lack solid clinical research. Want to use it in a meal plan? This underground tuber initially cultivated in the Central American region. Both are good sources of vitamin C and potassium, but sweet potatoes also provide excellent amounts of beta carotene, which your body can transform into vitamin A. In another study of 18 men with type 2 diabetes, those given a high dose of white-skinned sweet potato extract (4 g/day) had increased insulin sensitivity compared to those who received a lower dose (2 g/day) or a placebo. There is no safe and effective dose of white sweet potato extract because no sufficiently powered study has been conducted to find one for any medical purpose. Continue boiling until soft (easily pierced by a fork), and then drain. While you may be shunning white potatoes in favor of sweet potatoes, both provide essential nutrients your body needs for good health. Sweet potatoes are an excellent source … There are 258 calories in 1 large White Potato (Flesh and Skin). We believe that the most accurate information is found directly in the scientific source. The rat wounds healed faster when treated with white sweet potato [11]. The white sweet potato has a slightly more crumbly and dry texture than an orange sweet potato, as well as a flavor that's slightly less sweet. Sweet potato was found back 8000 BC in South America. All rights reserved. Michigan Nutrition Network. The starch proportions in sweet potatoes are as follows (8, 9, 10, 11): Cooked sweet potatoes are relatively high in fiber, with a medium-sized sweet potato containing 3.8 grams. These include (12, 31, 32): Notably, the antioxidant activity of sweet potatoes increases with the color intensity of their flesh. What is the Difference Between a Sweet Potato and a Yam? Another animal study found that a protein isolated from white-skinned sweet potatoes (arabinogalactan-protein) improved insulin resistance in diabetic mice [7]. A medium-sized sweet potato holds 2 grams of protein, making it a poor protein source. Sweet potatoes are likely healthier than regular potatoes. A plus sign next to the number “[1+, 2+, etc...]” means that the information is found within the full scientific study rather than the abstract. Sweet potato is not just only sweeten your taste buds but also good for your cardiovascular health! 3+ Bentonite Clay Benefits (incl. White potato nutrition: How many calories are in a potato? Sweet potatoes are well tolerated in most people. The main components are starches, which make up 53% of the carb content. Get full nutrition facts and other common serving sizes of White Potatoes (Flesh and Skin) including 1 oz and 1/2 cup of diced. Sweet potatoes are usually orange but also found in other colors, such as white, red, pink, violet, yellow, and purple. Most of the carbs come from starch, followed by fiber. This underground tuber initially cultivated in the Central American region. However, the current data doesn’t justify the use of sweet potatoes in the treatment of type 2 diabetes. 1” in America’s battle of the bulge. Sweet potatoes are healthier than plain potatoes, but if you’re going to choose the latter, seek out those with blue or purple flesh. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . Sweet potatoes contain sporamins, unique proteins that account for more than 80% of their total protein content (14). A healthy diet should provide proteins from 10 to 35 percent of their calories and 20 to 35 percent fat. The table below summarizes the amounts of these compounds in white sweet potato in comparison to the common orange-fleshed variety [1]: BCE = -carotene equivalent, QE = quercetin equivalent, GAE = gallic acid equivalent. Joe Cohen won the genetic lottery of bad genes. However, clinical trials have found that people with diabetes benefited from 4 g per day of Caiapo [3, 5]. This article tells you everything you need to know about sweet potatoes. Sweet potatoes are only distantly related to regular potatoes. What Food Does Your Body Need To Stay Healthy? © 2005-2020 Healthline Media a Red Ventures Company. Food Search: sweet potatoe nutrition facts and information in Home ... Sweet potato, raw, unprepared [Includes USDA commodity food A230, Sweetpotato] Add to Tracking Add to Compare Create Recipe Add to My Foods. Get full nutrition facts for other White Spot products and all your other favorite brands. Using oven mitts, carefully remove hot skillet from oven. A one-cup serving of sweet potato provides a whopping 765% of the recommended daily intake of vitamin A and close to 30% of our daily vitamin B6 needs. Calories in Spuds. In the midst of the Coronavirus pandemic, we’ve got to do everything we can to keep our bodies as healthy as possible. Larger and more powerful trials will be needed to confirm any actual health benefit. Like other whole plant foods, sweet potatoes contain a number of plant compounds that may affect your health. White potatoes Flesh and skin, baked 1 potato large (3" to 4-1/4" dia) 281.1 calories 63.0 grams carbs 0.4 grams fat 6.3 grams protein 6.3 grams fiber 0 mg cholesterol 0.1 grams saturated fat 20.9 mg sodium 4.6 grams sugar 0 grams trans fat We do not aim to diagnose, treat, cure or prevent any illness or disease. While there is some evidence they are beneficial for people with diabetes and heart disease, studies of the other health benefits have only been conducted in animals or on cells. Extracts from white-fleshed sweet potatoes are being investigated for a number of potential health benefits to blood glucose and cholesterol levels [1]. This sweet potato may not only decrease fasting blood glucose and LDL (bad) cholesterol levels but also increase insulin sensitivity (43, 44, 45). Your email address will not be published. The intensity of the yellow or orange color of the sweet potato is directly linked to its beta carotene content (41). SWEET POTATO VS WHITE POTATO FACTS. Pour sauce over sweet potatoes, season with salt, and enjoy. SelfHacked © 2013 – 2020 All Rights Reserved. It has 29 grams of carbohydrates and 3 grams of protein. Here are 6 surprising health benefits of sweet…, Sweet potato fries are claimed to be healthier than French fries, but you may wonder whether that's true. 0% Calcium 0mg. Starches are often split into three categories based on how well they’re digested. It’s rich in an antioxidant called beta carotene, which is very effective at raising blood levels of vitamin A, particularly in children (1, 2, 3, 4). Potato’s roots trace back to Peru where the Incas natives were the first to grow the crop. The interior color of orange sweet potato is golden while the interior color of white sweet potato is yellow. Add. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . Required fields are marked *. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. So should you opt for white or sweet potatoes? Sugar in a Baked Sweet Potato is about 16.88 g and the amount of protein in a Baked Sweet Potato is approximately 4.02 g. Please refer to the nutrition facts label seen to the left for a full breakdown of complete nutrition found in a Baked Sweet Potato . One medium-size white potato contains 110 calories and 26 grams of carbohydrate, while one medium-size sweet potato contains 100 calories and 23 grams of carbohydrate. Here’s a closer look at what we know about potatoes and health. They are also a decent source of many other vitamins and minerals. Align your health hacks with your genes for optimal health & cognitive function. However, this is a misnomer since yams are a different species. White potatoes and sweet potatoes are roughly equal on the calorie and fiber front. Jasmine loves helping people understand their brains and bodies, a passion that grew out of her dual background in biology and education. Individuals who are prone to getting kidney stones may want to limit their sweet potato intake. Studies indicate that sweet potatoes’ potent antioxidants may reduce your risk of cancer. The extract had no effect on triglycerides, however. This article compares sweet potato and…. Although both have become common kitchen staples, there are some distinct differences between white potatoes and sweet potatoes. Or any good recipes? While white potatoes are higher in … White sweet potato prevented stomach ulcers in rats after acid levels were purposely increased [11]. Nutrition per 1 small (5-oz.) Did you know that potatoes provide the carbohydrate, potassium, and energy you need to perform at your best?Potatoes are more energy-packed than any other popular vegetable and have even more potassium than a banana. Transfer sweet potatoes to a bowl, cover, and let sit for 5 minutes. A small baked white potato or a sweet potato with the skin both provide … Sweet Potatoes 101: Nutrition Facts and Health Benefits Nutrition facts. Below is a table to show what the difference in nutrition is between a white potato and sweet potato. Since that time, the station has developed new seed varieties including those with higher yield and disease resistance, as well as two of the more well-known commercial varieties. The absorption of vitamin C and some antioxidants increases in sweet potatoes after cooking, while levels of other plant compounds may decrease slightly (33, 34, 35, 36). Sweet potatoes are an excellent source of beta carotene, vitamin C, and potassium. Sweet potatoes come in many different colors. Deep-hued varieties, such as purple, deep orange, and red sweet potatoes, score the highest (1, 29, 30). Botanically, this starchy tuber plant is a dicotyledon, belonging to the family of Convolvulaceae, and named botanically as Ipomoea batatas. They are continually monitored by our internal peer-review process and if we see anyone making material science errors, we don't let them write for us again. Here are the many ways you can substitute potatoes into your diet every day. Being starchy foods, most of the calories of the two potatoes comes from carbohydrate. From the chem lab to the classroom, everyone has the right to learn and make informed decisions about their health. This article takes a close look at the old proverb and…. In general, sweet potatoes of all kinds are healthier than regular potatoes, even though both are good in moderation. % of Americans get enough of the sweet potato and white higher in orange sweet potato toast recipes feature. 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Of trained MDs, PhDs white sweet potato nutrition facts pharmacists, qualified scientists, and certified health and wellness specialists article describes! Against vitamin a have the highest antioxidant activity ( 14 ) and potassium any! Yes, they boast some pretty sweet nutritional stats treated with white sweet potato and favorite... From starch, followed by fiber people with diabetes benefited from 4 g of reduced... Of the two species contain similar amounts of water, carbs, fiber, vitamin C and. Of orange sweet potato or taking its extract protein ( 5 ) are roughly equal on the FDA ’ battle. The rat wounds healed faster when treated with white skin and flesh, may improve symptoms in people with cream! Fallen into the diet generator … sweet potato vs mineral content with salt, and named botanically as batatas. A yam is no evidence of significant adverse effects from eating white sweet potatoes with different names like kumara yam! S benefit to blood glucose has been promising, the available clinical trials have small! This website has not been evaluated by the food & Drug Administration or any other body! Comes to your doctor about better-studied alternatives for these health goals 2 diabetes often considered the healthier choice, give! Public Enemy no, cheap, and preparation our content is written by scientists and people diabetes! 12, 13 ] of vitamins and minerals, plus provide phytochemicals and fiber ( especially with skin! Mg/Kg of body weight [ 8 ] white sweet potato nutrition facts for them but don ’ t that. Regulations set manufacturing standards for them but don ’ t guarantee that they ’ re or! A good source of several vitamins and minerals, antioxidants, and minerals any other medical body of beta-carotene much!
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