Understanding the 130-Gram Serving
When planning meals, a 130-gram portion provides a convenient and nutritionally significant serving of sweet potato. Often equating to one medium-sized sweet potato, this amount can be accurately measured with a simple food scale. The preparation method is key, as cooking can slightly alter the nutritional content, affecting the calorie count and glycemic index. For example, a raw, unprepared 130-gram sweet potato has about 112 calories, while the same amount, once boiled, is closer to 99 calories. This difference is largely due to water content changes during cooking.
Raw vs. Cooked: A Nutritional Comparison
The way sweet potatoes are prepared has a notable impact on their final nutritional composition. While the overall health benefits remain strong, certain values change. For instance, boiling sweet potatoes can result in a lower glycemic index compared to baking or frying, making it a more favorable option for those monitoring their blood sugar levels.
| Nutrient (per 130g) | Raw Sweet Potato | Boiled Sweet Potato |
|---|---|---|
| Calories | ~112 kcal | ~99 kcal |
| Carbohydrates | 26g | 23g |
| Fiber | 4g | 3g |
| Sugar | 5g | 7g |
| Protein | 2g | 2g |
| Vitamin A (Beta-carotene) | 102% DV | 114% DV |
| Potassium | 438mg | 299mg |
Key Health Benefits of a 130-Gram Serving
Consuming a moderate 130-gram portion of sweet potato offers a wide range of health advantages. The high concentration of antioxidants and essential vitamins makes it a valuable addition to a balanced diet.
- Promotes Excellent Eye Health: The standout feature of sweet potatoes is their high beta-carotene content, which the body converts into Vitamin A. Just one 130-gram serving can provide more than the daily recommended intake, which is crucial for maintaining good vision.
- Supports Immune Function: Alongside Vitamin A, sweet potatoes are rich in Vitamin C. These two powerful antioxidants work together to bolster the immune system, helping to protect the body against various infections and cellular damage.
- Aids Digestive Health: The dietary fiber in sweet potatoes, found in both soluble and insoluble forms, promotes a healthy digestive system. Fiber adds bulk to stool, preventing constipation, and also acts as a prebiotic, supporting the growth of beneficial gut bacteria.
- Regulates Blood Sugar: Despite their sweet flavor, sweet potatoes have a relatively low glycemic index, especially when boiled or steamed. The fiber content helps slow the absorption of sugars, preventing sharp spikes in blood sugar levels, which is beneficial for blood sugar management.
- Contributes to Heart Health: The potassium found in sweet potatoes helps regulate blood pressure by balancing sodium levels. A healthy potassium intake is essential for promoting overall heart health and may help reduce the risk of heart disease.
Culinary Uses for 130 Grams of Sweet Potatoes
This versatile vegetable can be prepared in numerous healthy ways to enjoy its flavor and nutritional benefits. For accurate portioning, especially when tracking macros, using a digital kitchen scale is the most reliable method.
Healthy cooking methods for 130g sweet potatoes:
- Roasting: Cut into cubes or slices, toss with a little olive oil and your favorite spices, and roast until tender and caramelized. This method retains many nutrients while enhancing the flavor. Ensure you only use a small amount of oil to keep the calorie count low.
- Boiling: This is a simple and effective method that is known to result in a lower glycemic index. Boil until tender, then mash or cube. You can use the cubes in salads or mash with herbs and a touch of butter.
- Steaming: Steaming preserves more nutrients than boiling and results in a moist, tender potato. It is a great way to prepare sweet potato for a smooth, creamy mash.
- Air Frying: For a crispy texture without excess oil, air frying is an excellent option. Dice the potato, spray lightly with oil, and air fry until golden and crisp.
Conclusion
A 130-gram serving of sweet potatoes offers a nutrient-dense and versatile addition to any diet. As a single medium-sized potato, it is packed with essential vitamins like A and C, important minerals like potassium and manganese, and beneficial dietary fiber. Whether boiled, roasted, or steamed, this portion provides significant health benefits for eye health, immunity, and digestion. Understanding the simple measurement and the impact of preparation methods allows you to fully harness the nutritional power of this staple root vegetable in your healthy eating plan.
Visit WebMD for more information on the health benefits of sweet potatoes
