Nutritional Breakdown of 100g Baked Sweet Potato
A 100-gram serving of baked sweet potato with the skin is a nutrient-dense food, providing a substantial amount of essential vitamins and minerals for a relatively low caloric count. This portion is roughly equivalent to one-third of a medium-sized sweet potato. The following details the macronutrient and micronutrient content, based on common nutritional data:
Macronutrient Profile
- Calories: 90 kcal. This makes it a great low-fat, energy-providing option.
- Carbohydrates: Approximately 21g. This primarily consists of starch and natural sugars, which increase slightly during the baking process.
- Dietary Fiber: 3g to 3.3g. Sweet potatoes contain both soluble and insoluble fiber, which is excellent for digestive health.
- Protein: Around 2g. While not a primary protein source, it contributes to overall intake.
- Fat: A negligible amount of 0.1g to 0.2g, with zero cholesterol.
Key Vitamins and Minerals
The most impressive aspect of a baked sweet potato is its rich micronutrient profile. A 100g serving is especially notable for its high Vitamin A content.
- Vitamin A: Over 100% of the recommended Daily Value (DV) in just 100g, primarily from beta-carotene. This is vital for healthy vision and immune function.
- Vitamin C: About 20mg, providing over 20% of the DV. This powerful antioxidant is essential for skin health and supporting the immune system.
- Potassium: Approximately 475mg, or 10-14% of the DV. This mineral helps regulate blood pressure and fluid balance.
- Manganese: Around 0.5mg, providing about 22% of the DV. Manganese is crucial for metabolism and bone health.
- Vitamin B6: 0.3mg, offering around 22% of the DV. This vitamin is essential for brain development and converting food into energy.
- Magnesium: About 27mg, contributing to nervous system function and muscle health.
- Copper: Approximately 0.2mg, important for red blood cell formation.
Health Benefits of a Baked Sweet Potato
Eating baked sweet potato offers a wide range of health benefits thanks to its nutrient-rich composition:
- Supports Eye Health: The exceptionally high beta-carotene content, which the body converts into Vitamin A, is critical for maintaining healthy eyesight and preventing macular degeneration.
- Boosts Immune System: High levels of vitamins A and C help strengthen the body's natural defenses and protect against illnesses.
- Promotes Digestive Health: The combination of soluble and insoluble fiber aids digestion, helps prevent constipation, and promotes a healthy gut microbiome.
- Provides Antioxidant Protection: Antioxidants like beta-carotene and anthocyanins (especially in purple varieties) protect cells from damage caused by free radicals and may reduce the risk of certain cancers.
- Contributes to Heart Health: The potassium content helps manage blood pressure, and research suggests sweet potatoes can help lower LDL ('bad') cholesterol.
Sweet Potato vs. White Potato: A Nutritional Comparison (per 100g baked)
| Nutrient | Baked Sweet Potato | Baked White Potato | Key Differences |
|---|---|---|---|
| Calories | ~90 kcal | ~108 kcal | Both are comparable, with sweet potato slightly lower. |
| Protein | ~2g | ~3g | White potato has a small edge in protein content. |
| Fat | ~0.2g | ~0.1g | Both are very low in fat. |
| Carbohydrates | ~21g | ~24.4g | Both are starchy, complex carbs, but baked sweet potato has more sugar. |
| Dietary Fiber | ~3.3g | ~2.6g | Sweet potatoes offer more fiber, beneficial for digestion. |
| Vitamin A | >100% DV | 0% DV | A key distinguishing factor; sweet potatoes are loaded with Vitamin A. |
| Vitamin C | ~22% DV | ~11% DV | Sweet potatoes provide significantly more Vitamin C. |
| Potassium | ~14% DV | ~13% DV | Content is similar, with white potato having a slight edge in some comparisons. |
How to Maximize the Nutritional Value
To get the most out of your 100g baked sweet potato, follow these simple tips:
- Keep the Skin On: The skin is where a significant amount of the fiber and antioxidants reside. Scrub the potato clean before baking and enjoy the added nutrients and texture.
- Bake, Don't Fry: Frying sweet potatoes can drastically increase the fat and calorie count, negating many of the health benefits. Baking preserves the nutrients without adding unnecessary oils.
- Pair with Healthy Fats: As Vitamin A is fat-soluble, pairing your sweet potato with a small amount of healthy fat, like olive oil or avocado, can improve absorption.
- Avoid Excessive Salt: If baking with salt, be mindful of the quantity to keep sodium intake in check.
Conclusion
A 100g baked sweet potato is an exceptionally nutritious food, offering a wide array of health benefits that make it a valuable addition to any diet. With a low-calorie count and high levels of key vitamins and minerals, particularly Vitamin A and C, it surpasses a regular baked potato in many aspects. Its rich fiber content supports digestive health, while powerful antioxidants help protect the body. By keeping the skin on and baking rather than frying, you can fully leverage the nutritional power of this delicious and versatile vegetable. Incorporating this superfood into your meals is an easy and delicious way to boost your daily nutrient intake.
For further details on sweet potato nutrition and its role in a balanced diet, consult reliable sources such as the USDA FoodData Central and Healthline.
