Nutritional Facts: How many calories are in 100g of sweet potato puree?

One hundred grams of plain, boiled sweet potato puree contains approximately 87 calories, though this can vary slightly based on the cooking method and any added ingredients. This makes sweet potato puree a nutrient-dense and satisfying option for diet plans, baby food, and various recipes, offering a host of vitamins and minerals beyond its caloric value.

Quick Summary

The calorie count for 100g of sweet potato puree, emphasizing how preparation impacts nutritional content. It also covers the health benefits of this root vegetable, compares different cooking methods, and provides tips for incorporating it into your diet.

Key Points

• Calorie Count: 100g of plain, boiled sweet potato puree contains roughly 87 calories.

• Nutrient-Rich: It is an excellent source of beta-carotene (Vitamin A), Vitamin C, potassium, and dietary fiber.

• Cooking Matters: Boiling or steaming preserves the most nutrients, like beta-carotene, compared to baking or roasting.

• Versatile Use: Puree can be used for baby food, as a nutritious side dish, or as an ingredient in baking.

• Healthy Digestion: The high fiber content promotes good gut health and helps regulate blood sugar.

• Proper Storage: Store homemade puree in an airtight container in the fridge for up to a week, or freeze it for up to 6 months.

Understanding the Calorie Count of Sweet Potato Puree

For those monitoring their caloric intake, knowing the energy content of food is essential. The calorie count of sweet potato puree is not a single, fixed number; it depends largely on the preparation method and whether any other ingredients, such as butter, milk, or sweeteners, are added. A straightforward, boiled and mashed sweet potato provides a different caloric density than a baked one or a pre-made canned version.

For a standard, homemade sweet potato puree made from boiling the vegetable in water, the figure is around 87 calories per 100g. In contrast, commercially canned, mashed sweet potato may contain slightly more at 101 calories per 100g, potentially due to processing methods or added preservatives. The key takeaway is that for a low-calorie base, boiling is the most reliable method.

Beyond Calories: The Nutrient Profile

Sweet potato puree is far more than just a source of carbohydrates; it's a powerhouse of essential vitamins and minerals. This makes it an incredibly beneficial addition to a balanced diet, whether for adults or infants.

Rich in Beta-Carotene: The vibrant orange color of many sweet potato varieties is a result of beta-carotene, a powerful antioxidant that the body converts into Vitamin A. Just one sweet potato can provide over 100% of your daily vitamin A needs, supporting vision and immune health.

Excellent Source of Vitamin C: Sweet potatoes are also packed with Vitamin C, which further boosts the immune system and plays a vital role in skin health.

Potassium: This root vegetable contains a healthy dose of potassium, a mineral crucial for regulating blood pressure and supporting heart health.

Fiber: Sweet potato puree is an excellent source of dietary fiber, both soluble and insoluble, which aids digestion, promotes gut health, and helps regulate blood sugar levels.

Cooking Methods and Their Impact

The way sweet potatoes are cooked has a significant effect on their nutritional composition, taste, and caloric density. The choice of cooking method can influence everything from the absorption of vitamins to the sweetness of the final puree.

Cooking Method	Effect on Calories	Nutrient Retention (Beta-carotene)	Flavor/Texture	Considerations
Boiling	Lower calorie count due to water absorption; lower glycemic index.	Highest retention, especially when cooked with skin on.	Relatively bland, can be watery. Best for maximizing nutrients.	Can leach some water-soluble vitamins like Vitamin C.
Steaming	Low calorie impact, preserves most nutrients.	Excellent retention, similar to boiling.	Mild flavor, soft texture. Good for baby food.	Needs a steamer basket. Still milder flavor than baking.
Baking	Higher calorie count due to water loss and sugar concentration.	Significant loss (up to 80% Vitamin A) due to high heat.	Sweeter, more caramelized flavor; dry texture.	High heat damages antioxidants and increases sugar concentration.

Preparing Your Own Sweet Potato Puree

Making your own sweet potato puree is a simple process that allows you to control the ingredients and maximize nutrient content. For the healthiest option, boiling or steaming is recommended over baking.

Step-by-Step Guide for Boiled Puree:

1. Select & Prepare: Choose firm, blemish-free sweet potatoes. Wash them thoroughly, peel the skin, and cut them into uniform cubes for even cooking.
2. Boil: Place the sweet potato cubes in a saucepan and cover with water. Bring to a boil and cook for 15-20 minutes, or until fork-tender.
3. Drain & Cool: Drain the water and let the cooked sweet potatoes cool slightly. This prevents a gummy texture from over-processed starch.
4. Puree: Transfer the cooked sweet potatoes to a food processor or blender. Blend until smooth. Add a small amount of the cooking water, breast milk, or formula if a thinner consistency is desired.
5. Season (Optional): For a savory puree, add a pinch of salt. For a sweet version, a sprinkle of cinnamon or nutmeg can be added.

Integrating Sweet Potato Puree into Your Diet

Sweet potato puree is incredibly versatile. Its smooth texture and mild flavor make it suitable for a wide range of dishes, from baby food to sophisticated culinary creations. It can be a natural thickener for soups and stews or a simple, nutritious side dish.

For baby food, it's a popular choice as a first solid food due to its smooth texture and dense nutrient profile. For adults, it can be used in baking to add moisture and flavor to muffins and breads or as a base for low-fat desserts. Puree can also be frozen in airtight containers or ice cube trays for easy portioning and later use, storing well for several months.

Conclusion

In summary, the number of calories in 100g of sweet potato puree is approximately 87 kcal for a plain, boiled version, although this can vary based on preparation. Its nutritional value extends far beyond its caloric content, offering a rich source of vitamins A and C, potassium, and beneficial fiber. The healthiest cooking methods, such as boiling or steaming, retain the most nutrients and keep the calorie count low, while baking can increase the natural sweetness and glycemic index. By preparing it simply and avoiding unnecessary additions, sweet potato puree is an excellent, versatile, and nutrient-dense food for any healthy diet.

Sources

• Eat This Much. (n.d.). 100 Grams Of Sweet Potato Nutrition Facts. Retrieved from https://www.eatthismuch.com/calories/sweet-potato-2214?a=0.39215686274509803:0
• University of Rochester Medical Center. (n.d.). Sweet potato, cooked, baked in skin, with salt, 1 cup, mashed. Retrieved from https://www.urmc.rochester.edu/encyclopedia/content?contenttypeid=76&contentid=11875-2
• Tasting Table. (2024, June 29). The Cooking Mistake You Might Be Making With Sweet Potatoes. Retrieved from https://www.tastingtable.com/1607931/avoid-boil-mistake-sweet-potatoes/
• NutritionFacts.org. (2015, November 24). Is It Better to Bake, Boil, or Steam Sweet Potatoes?. Retrieved from https://nutritionfacts.org/blog/is-it-better-to-bake-boil-or-steam-sweet-potatoes/
• Healthline. (2023, February 2). Sweet Potatoes 101: Nutrition Facts and Health Benefits. Retrieved from https://www.healthline.com/nutrition/foods/sweet-potatoes

Frequently Asked Questions

Is sweet potato puree good for weight loss?

Yes, sweet potato puree can be beneficial for weight loss. It is relatively low in calories, high in fiber, and helps you feel full and satisfied, which can prevent overeating.

How long can homemade sweet potato puree be stored?

Homemade sweet potato puree can be stored in an airtight container in the refrigerator for up to 3 to 7 days. For longer storage, you can freeze it for up to 3 to 6 months.

What is the difference in taste between baked and boiled sweet potato puree?

Boiled sweet potato puree has a milder, less sweet flavor, while baked puree develops a more concentrated, caramelized sweetness and a drier texture due to the higher, drier heat.

Which type of sweet potato is best for puree?

Orange-fleshed varieties like Beauregard and Jewel are commonly used for their sweet flavor and vibrant color, but other types like purple or white sweet potatoes also work well and offer different flavor profiles.

Can I give sweet potato puree to my baby?

Yes, sweet potato puree is an excellent and popular first food for babies due to its smooth consistency, natural sweetness, and high nutritional value.

How do you avoid a gummy texture in sweet potato puree?

To prevent a gummy texture, avoid over-blending the puree, and allow the cooked sweet potatoes to cool slightly before pureeing. Also, if you use a blender, it is best to add the cooked sweet potatoes in chunks rather than hot.

What are some good substitutes for sweet potato puree?

Good substitutes for sweet potato puree include pumpkin puree, butternut squash puree, or carrot puree. These have similar textures and nutritional profiles, with varying sweetness and flavor.