Understanding Okinawan Sweet Potato Nutrition: How Many Calories in 100g Okinawan Sweet Potato?

November 6, 2025 •

3 min read

According to nutrition data, a 100g serving of cooked Okinawan sweet potato contains approximately 110 calories. This nutrient-dense tuber, a cornerstone of the traditional Okinawan diet, is a nutritional powerhouse known for its vibrant purple color and potent health benefits. So, how many calories in 100g Okinawan sweet potato is just the beginning of its impressive story.

Quick Summary

This article explores the caloric and nutritional information for Okinawan sweet potatoes, emphasizing their antioxidant content, health advantages, and culinary versatility compared to other sweet potato varieties.

Key Points

Low Calorie Count: Cooked Okinawan sweet potato has approximately 110 calories per 100g, offering a nutrient-rich, low-energy-density food source.
Rich in Antioxidants: The vibrant purple flesh indicates a high concentration of anthocyanins, powerful antioxidants with anti-inflammatory properties.
Supports Blood Sugar Control: With a low glycemic index, it helps regulate blood sugar levels, making it a good option for diabetics.
Packed with Fiber: Its significant dietary fiber content promotes digestive health and increases feelings of fullness, which aids in weight management.
Vitamins and Minerals: It provides excellent amounts of vitamins A, C, and E, as well as minerals like potassium and manganese, boosting immune function and overall health.
Easy and Versatile Cooking: The Okinawan sweet potato can be prepared in various simple ways, including steaming, baking, and mashing, all of which preserve its nutritional value.

The Caloric Breakdown of Okinawan Sweet Potatoes

For those monitoring their intake, understanding the caloric content of whole foods is essential. For a cooked Okinawan sweet potato, a standard 100-gram serving offers approximately 110 calories. This value can vary slightly depending on the exact preparation method (e.g., steaming versus baking), but it provides a reliable baseline for nutritional planning. This moderate calorie count, combined with its high nutrient density, makes it an excellent choice for a filling and healthy addition to any meal.

Macronutrient Profile per 100g (Cooked):

Carbohydrates: 26 grams
Dietary Fiber: 4 grams
Sugar: 4 grams
Protein: 2 grams
Fat: 0 grams

This breakdown reveals a low-fat, high-carbohydrate profile, with a significant amount of dietary fiber. The fiber content promotes satiety and aids in digestion, which is beneficial for weight management.

A Deep Dive into Okinawan Sweet Potato Nutrition

Beyond calories, the true value of the Okinawan sweet potato lies in its rich nutritional composition. Its striking purple flesh is a visual indicator of its potent health-promoting compounds. This intense color is due to a high concentration of anthocyanins, powerful antioxidants also found in blueberries, but in even higher quantities in this tuber.

Key Nutrients and Their Benefits

Anthocyanins: These flavonoids provide powerful anti-inflammatory and antioxidant effects, helping to protect the body against free radical damage and chronic diseases like heart disease, cancer, and age-related conditions.
Vitamins A and C: Okinawan sweet potatoes are excellent sources of Vitamin A (in the form of beta-carotene) and Vitamin C, which support immune function, promote healthy skin, and contribute to overall cellular health.
Minerals: They provide essential minerals, including potassium, manganese, and copper. Potassium helps regulate blood pressure, while manganese is crucial for bone health and metabolism.
Dietary Fiber: The high fiber content not only aids digestion but also helps maintain stable blood sugar levels, contributing to the potato's low glycemic index.

Comparison of Sweet Potato Varieties

While all sweet potatoes offer nutritional benefits, the Okinawan variety stands out for its unique anthocyanin content. Here's a comparison to help illustrate the differences.


Nutrient (per 100g cooked)	Okinawan Sweet Potato	Orange Sweet Potato	White Potato
Calories	~110	~90	~77
Anthocyanins	High (responsible for purple color)	None	None
Beta-carotene	Present	High (responsible for orange color)	Low
Fiber	4g	~3.3g	~2.5g
Glycemic Index	Low	Low	Moderate/High

Culinary Uses and Preparation Tips

Okinawan sweet potatoes can be prepared in many delicious and healthy ways. Their creamy, slightly nutty texture makes them versatile for both savory and sweet dishes.

Popular Cooking Methods:

Steaming: This method helps retain moisture and nutrients. Simply place scrubbed potatoes in a steamer basket over boiling water for 20-30 minutes, or until tender.
Baking: Wrap the potatoes in foil and bake at around 350°F (175°C) for 60-90 minutes. This brings out their natural sweetness and creates a drier, denser texture.
Mashing: Boil the potatoes until fork-tender, then mash with a splash of milk (dairy or non-dairy) and a touch of butter or a healthier alternative like coconut oil. You can substitute Okinawan sweet potatoes in any mashed potato recipe for a colorful and nutritious twist.

A Cornerstone of Longevity

The Okinawan diet, famous for its association with longevity, features the purple sweet potato as a dietary staple. This reflects a cultural emphasis on whole, plant-based foods that are rich in nutrients and antioxidants. By incorporating this vegetable into your diet, you can follow a principle of healthy eating practiced by one of the world's longest-living populations.

Conclusion: More Than Just Calories

While knowing how many calories in 100g Okinawan sweet potato is a useful metric for dietary planning, it only tells part of the story. This incredible tuber is a true superfood, offering a wealth of antioxidants, vitamins, and minerals that contribute to overall health, immune function, and a reduced risk of chronic disease. Its low glycemic index and high fiber content make it a smart choice for maintaining stable energy levels and supporting weight management. Whether steamed, baked, or mashed, adding Okinawan sweet potatoes to your meals is a delicious way to boost your nutritional intake and embrace a healthier lifestyle. For further reading, explore the detailed nutrition facts and health benefits of sweet potatoes.

Frequently Asked Questions

Raw sweet potatoes, including the Okinawan variety, have fewer calories by weight due to higher water content. Based on standard sweet potato data, a 100g serving of raw sweet potato contains approximately 86 calories. Cooking removes some water, concentrating the nutrients and calories per 100g.

Yes, Okinawan sweet potatoes have a low glycemic index, which means they do not cause a rapid spike in blood sugar levels. This makes them a suitable carbohydrate source for people managing their blood sugar.

Both varieties are nutritious, but Okinawan sweet potatoes have significantly higher levels of antioxidants (anthocyanins), which offer distinct anti-inflammatory and anti-cancer benefits. Orange sweet potatoes are richer in beta-carotene. The 'healthier' option depends on which specific nutrient you want to prioritize.

Cooking methods affect the final calorie count per 100g. Boiling or steaming results in around 110 calories per 100g. Baking or roasting can slightly increase the caloric density per 100g by reducing water content, though the total calories in a whole potato remain the same. Frying in oil, of course, adds fat and significantly increases calories.

Yes, some sources suggest that Okinawan sweet potatoes contain more antioxidants, particularly anthocyanins, than blueberries. Studies have indicated that the purple varieties can have significantly higher antioxidant activity.

Yes, their high fiber content promotes a feeling of fullness, which can help control appetite and reduce overall calorie intake. Their low caloric density and slow-release carbohydrates make them a satiating and healthy addition to a weight management diet.

While both are purple and can be used in similar ways, they are different vegetables from different plant families. The Okinawan sweet potato is part of the morning glory family, while purple yams are tubers from a different family and are endemic to Asia. The Okinawan variety is often starchier and less sweet than ube.