It’s wealthy in an antioxidant dubbed beta carotene, i beg your pardon is very effective at raising blood levels of vitamin A, an especially in children (1, 2, 3, 4).

You are watching: Calories in a cup of sweet potato

Sweet potatoes space nutritious, high in fiber, very filling, and delicious. They deserve to be eaten boiled, baked, steamed, or fried.

Sweet potatoes room usually orange but additionally found in various other colors, such together white, red, pink, violet, yellow, and purple.

In some parts of phibìc America, sweet potatoes are called yams. However, this is a misnomer because yams are a various species.

Sweet potatoes are just distantly related to constant potatoes.

This post tells you every little thing you should know around sweet potatoes.


*
Share top top Pinterest
Nutrition facts
The nutrition facts for 3.5 ounces (100 grams) of life sweet potatoes room (5):

Calories: 86Water: 77%Protein: 1.6 gramsCarbs: 20.1 gramsSugar: 4.2 gramsFiber: 3 gramsFat: 0.1 grams

Carbs

A medium-sized sweet potato (boiled there is no the skin) includes 27 grams the carbs. The main materials are starches, which make up 53% of the carb content.

Simple sugars, such together glucose, fructose, sucrose, and maltose, make up 32% the the carbohydrate content (2).

Sweet potatoes have a medium to high glycemic table of contents (GI), differing from 44–96. The GI is a measure up of how fast your blood sugar levels increase after a meal (6).

Given the relatively high GI that sweet potatoes, big amounts in a single meal might be unsuitable for people with type 2 diabetes. Notably, boiling seems to be connected with lower GI values than baking, frying, or roasting (7).

Starch

Starches are often separation into 3 categories based on how well they’re digested. The strength proportions in sweet potatoes space as follows (8, 9, 10, 11):

Rapidly digested strength (80%). This strength is quickly broken down and also absorbed, increasing the GI value.Slowly digested strength (9%). This type breaks down an ext slowly and causes a smaller increase in blood sugar levels.

Fiber

Cooked sweet potato are fairly high in fiber, through a medium-sized sweet potato include 3.8 grams.

The fibers space both soluble (15–23%) in the form of pectin, and also insoluble (77–85%) in the form of cellulose, hemicellulose, and lignin (12, 13, 14).

Soluble fibers, such together pectin, may increase fullness, diminish food intake, and reduce blood street spikes by slowing your digestion the sugars and starches (15, 16).

A high input of insoluble fibers has been associated with health and wellness benefits, such as a decreased risk the diabetes and also improved gut health (17, 18, 19, 20, 21).

Protein

A medium-sized sweet potato stop 2 grams that protein, making the a negative protein source.

Sweet potatoes contain sporamins, distinctive proteins that account for much more than 80% the their full protein content (14).

The sporamins are produced to facilitate healing whenever the plant is subjected to physical damage. Recent research says that they may have antioxidant nature (22).

Despite being fairly low in protein, sweet potatoes are critical source of this macronutrient in many occurring countries (14, 23).

SUMMARY

Sweet potatoes are largely composed of carbs. Many of the carbohydrate come native starch, adhered to by fiber. This root vegetables is also relatively low in protein yet still critical protein resource in many arising countries.


Sweet potato are terrific source of beta carotene, vitamin C, and also potassium. The many abundant vitamins and minerals in this vegetable are (24, 25, 26, 27, 28):

Pro-vitamin A. Sweet potatoes room rich in beta carotene, which her body can convert into vitamin A. Simply 3.5 ounces (100 grams) that this vegetable offers the recommended day-to-day amount of this vitamin.Potassium. vital for blood push control, this mineral may decrease your risk of heart disease.Manganese. This trace mineral is essential for growth, development, and metabolism.Vitamin B5. likewise known together pantothenic acid, this vitamin is found to some degree in virtually all foods.Vitamin E. This an effective fat-soluble antioxidant may aid protect your body against oxidative damage.SUMMARY

Sweet potatoes are wonderful source of beta carotene, vitamin C, and potassium. They are additionally a decent source of plenty of other vitamins and also minerals.


Like other totality plant foods, sweet potatoes contain a number of plant compounds the may influence your health. These include (12, 31, 32):

Chlorogenic acid. This link is the many abundant polyphenol antioxidant in sweet potatoes.Anthocyanins. purple sweet potatoes room rich in anthocyanins, i m sorry possess strong antioxidant properties.

Notably, the antioxidant activity of sweet potatoes boosts with the color intensity of their flesh. Deep-hued varieties, such together purple, deep orange, and red sweet potatoes, score the greatest (1, 29, 30).

The absorb of vitamin C and also some antioxidants increases in sweet potato after cooking, while level of other plant compounds might decrease slightly (33, 34, 35, 36).

SUMMARY

Sweet potatoes are rich in countless plant compounds, such together beta carotene, chlorogenic acid, and anthocyanins.


Many world substitute constant potatoes for sweet potatoes, believing sweet potato to it is in the healthy choice.

The two species contain similar amounts of water, carbs, fat, and also protein (5).

Notably, sweet potatoes sometimes have actually a lower GI and also boast greater amounts that both sugar and fiber.

Both are good sources that vitamin C and also potassium, however sweet potato also carry out excellent amounts of beta carotene, which your body can transform into vitamin A.

Regular potatoes might be much more filling but may likewise harbor glycoalkaloids, link that deserve to be harmful in large amounts (37, 38).

Because of your fiber and vitamin contents, sweet potatoes room often thought about the healthier selection between the two.

SUMMARY

Sweet potatoes are likely healthier than continuous potatoes. They have a reduced GI, more fiber, and large amounts that beta carotene.


Sweet potato are linked with multiple benefits (39).

Prevention that vitamin A deficiency

As vitamin A plays vital role in your body, deficiency in this crucial nutrient is a major public health problem in many arising countries (40).

Deficiency can reason both temporary and permanent damages to your eyes and even bring about blindness. That can also suppress immune function and rise mortality, especially among children and also pregnant and also lactating women (14, 40).

Sweet potatoes are great source of very absorbable beta carotene, which your body can transform into vitamin A.

The intensity of the yellow or orange color of the sweet potato is directly attached to its beta carotene content (41).

Orange sweet potatoes have been shown to rise blood level of vitamin A more than various other beta carotene sources, as they save a highly absorbable range of this nutrient (42).

This provides eating sweet potatoes great strategy against vitamin A deficiency in developing countries.

Improved blood sugar regulation

Imbalance in blood sugar levels and insulin secretion space the main features of type 2 diabetes.

Caiapo, a form of sweet potato with white skin and also flesh, may improve symptoms in world with kind 2 diabetes.

This sweet potato might not just decrease fasting blood glucose and also LDL (bad) cholesterol level but additionally increase insulin sensitivity (43, 44, 45).

However, the existing data doesn’t justify the usage of sweet potato in the treatment of form 2 diabetes. Additional human study is required (46).

Reduced oxidative damage and also cancer risk

Oxidative damages to cell is often linked with increased risk the cancer, i beg your pardon occurs once cells divide uncontrollably.

Diets well-off in antioxidants, such together carotenoids, are connected with a reduced risk of stomach, kidney, and also breast cancers (47, 48, 49, 50).

See more: Which Hormone Works Directly In The Intestine To Increase Plasma Calcium Levels?

Studies indicate that sweet potatoes’ potent antioxidants might reduce your risk of cancer. Purple potatoes have actually the highest possible antioxidant activity (14, 51).

SUMMARY

Sweet potato may have a variety of benefits, including boosted blood street regulation and also reduced oxidative damage.