Macronutrient Breakdown in a 95g Serving
When evaluating the nutritional profile of any food, a 95g serving of sweet potato stands out for its high nutrient density relative to its calorie count. A typical cooked, skin-on 95-gram serving contains approximately 86 calories, with the vast majority of these calories coming from healthy carbohydrates. It is important to note that preparation method can influence the final nutritional content. This serving size offers a macronutrient ratio that is carbohydrate-heavy, with minimal fat and a moderate amount of protein.
- Calories: Approximately 86 kcal.
- Carbohydrates: Around 20 grams, which primarily consists of starches and natural sugars.
- Protein: Roughly 2 grams, providing a small but notable contribution.
- Fat: Only about 0.1 grams, making it a very low-fat food option.
This balance of macronutrients makes sweet potatoes a slow-burning energy source that helps sustain energy levels without the crash associated with simple sugars.
Rich Source of Vitamins and Minerals
Beyond the basic macronutrients, the true value of a 95g serving of sweet potato lies in its rich vitamin and mineral content. The orange-fleshed varieties, in particular, are nutritional powerhouses.
An Abundance of Vitamin A
One of the most striking features of sweet potatoes is their exceptionally high vitamin A content. Just one serving can provide over 100% of your daily recommended intake through beta-carotene, the compound that gives the vegetable its vibrant orange color. Beta-carotene is a powerful antioxidant that supports excellent eye health, enhances the immune system, and contributes to the health of vital organs. For purple varieties, a high concentration of anthocyanins provides additional antioxidant benefits.
Good Source of Vitamin C and B6
In addition to vitamin A, sweet potatoes are a good source of vitamin C, another potent antioxidant that is crucial for immune function, collagen production, and skin health. Vitamin B6 is also present, playing a role in over 100 enzyme reactions in the body, most of which are involved in protein metabolism.
Essential Minerals for Body Function
The mineral profile of a 95g sweet potato serving is equally impressive. It provides a significant amount of potassium, which is vital for maintaining healthy blood pressure and fluid balance. Other key minerals found in this serving size include:
- Manganese: Contributes to strong bone structure and metabolism.
- Copper: Essential for the formation of red blood cells and connective tissue.
- Magnesium: Important for muscle and nerve function, blood sugar control, and regulating blood pressure.
Dietary Fiber for Digestive Health
With approximately 3 grams of dietary fiber per 95g serving, sweet potatoes are beneficial for digestive health. This fiber promotes regular bowel movements, prevents constipation, and fosters a healthy gut microbiome. The fiber also helps you feel fuller for longer, which can assist with weight management by reducing overall food intake.
Sweet Potato vs. Regular Potato: A Nutritional Comparison
While both sweet potatoes and regular potatoes are nutritious, a comparison reveals key differences. The following table highlights the approximate nutritional breakdown per 100 grams for a clear comparison.
| Nutrient | Sweet Potato (100g) | Regular Potato (100g) |
|---|---|---|
| Calories | 86 kcal | 77 kcal |
| Protein | 1.6 g | 2.1 g |
| Fat | 0.1 g | 0.09 g |
| Carbohydrates | 20.1 g | 17.5 g |
| Fiber | 3.0 g | 2.1 g |
| Sugar | 4.2 g | 0.8 g |
| Vitamin A | 19,218 IU | 0 IU |
As the table shows, sweet potatoes have a significant advantage in terms of Vitamin A and slightly more fiber, while regular potatoes contain slightly more protein. However, the most significant nutritional difference is the high beta-carotene content, which is virtually absent in most standard white potatoes.
How Preparation Affects Nutritional Value
The way you prepare your sweet potato can significantly impact its nutritional profile and glycemic index. Boiling or steaming sweet potatoes is generally recommended for maintaining a lower glycemic index, meaning they won't cause a rapid spike in blood sugar levels. Baking or roasting can slightly increase the GI. For maximum fiber benefits, it is best to eat the skin, which contains a substantial amount of the vegetable's total fiber.
Conclusion
A 95-gram serving of sweet potato is an excellent example of nutrient-dense food. It provides sustained energy through complex carbohydrates, offers a powerful antioxidant boost from vitamins A and C, and supports digestive health with a good dose of dietary fiber. Its rich mineral content, including potassium, makes it beneficial for overall cardiovascular health. By incorporating sweet potatoes into a balanced diet, one can gain a wide range of health benefits, especially when choosing healthy preparation methods that preserve their nutritional integrity. For further reading, explore the Health Benefits of Sweet Potatoes on WebMD.
Disclaimer: The nutritional information provided is based on a cooked, skin-on sweet potato. Values may vary slightly depending on cooking method and variety.
