What is the nutritional value of 100g of cooked sweet potatoes?

One medium cooked sweet potato can provide over 400% of your daily recommended Vitamin A, a nutrient vital for healthy vision and immune function. Beyond its impressive Vitamin A content, understanding what is the nutritional value of 100g of cooked sweet potatoes reveals a powerhouse of vitamins, minerals, and other beneficial compounds.

Quick Summary

An analysis of 100g of cooked sweet potatoes shows they are a low-fat, high-fiber, and carbohydrate-rich food packed with vitamins A, C, and B6, as well as minerals like potassium and manganese. They are also a significant source of antioxidants, especially beta-carotene, making them an excellent addition to a nutritious diet.

Key Points

• Rich in Vitamin A: A 100g serving of cooked sweet potato is an exceptional source of beta-carotene, which the body converts into Vitamin A, essential for vision and immune health.

• Excellent Source of Fiber: With approximately 3 grams of dietary fiber per 100g, cooked sweet potatoes support healthy digestion and help regulate blood sugar levels.

• Packed with Antioxidants: Varieties with vibrant flesh colors are rich in powerful antioxidants like beta-carotene and anthocyanins, which protect cells from damage and may reduce the risk of chronic diseases.

• Good Source of Minerals: This root vegetable provides a good supply of key minerals, including potassium for heart health and manganese for metabolism.

• Calorie and Fat Efficient: At around 90 calories and almost no fat per 100g, sweet potatoes offer substantial nutrients and satiety for a very low energy density.

• Boiling Best for Nutrients: To maximize the nutritional benefits, boiling sweet potatoes with their skin on is the recommended cooking method as it retains more vitamins and antioxidants compared to baking.

Macronutrient Breakdown: Calories, Carbs, and More

For every 100 grams of cooked sweet potatoes, you are consuming a nutrient-dense food with a balanced macro profile. The cooking method can affect the final nutritional composition, but generally, a 100g serving offers a substantial boost of carbohydrates while remaining very low in fat. This makes them an excellent energy source for those with an active lifestyle.

General Nutritional Profile for 100g (Approximate)

• Calories: Around 90 kcal. This is relatively low for a fulfilling and satiating food, making it a great choice for weight management.
• Carbohydrates: Approximately 21 grams, which serve as the primary fuel source for your body. This includes a good mix of starches, natural sugars, and dietary fiber.
• Protein: Roughly 2 grams. While not a significant protein source, it contributes to your daily intake.
• Total Fat: Just about 0.1 grams, making it virtually fat-free.
• Dietary Fiber: About 3 grams. This fiber content aids in digestion and helps regulate blood sugar levels by slowing down sugar absorption.

Rich in Vitamins and Minerals

The impressive nutritional value of 100g of cooked sweet potatoes truly shines when looking at its micronutrient content. Sweet potatoes are a phenomenal source of essential vitamins and minerals that play a crucial role in maintaining overall health. The orange-fleshed varieties are particularly rich in antioxidants.

Key Vitamins

• Pro-Vitamin A (Beta-carotene): 100g of orange-fleshed sweet potato can contain a very high percentage of the daily recommended intake of Vitamin A. This potent antioxidant is essential for vision, immune function, and skin health.
• Vitamin C: This powerful antioxidant supports immune health, aids in iron absorption, and is vital for collagen production.
• Vitamin B6: Important for converting food into energy and supporting brain function.
• Vitamin E: A fat-soluble antioxidant that helps protect the body from oxidative damage.

Essential Minerals

• Potassium: Crucial for blood pressure regulation and heart health. A 100g serving provides a solid portion of your daily potassium needs.
• Manganese: A trace mineral vital for growth, development, and metabolism.
• Copper: This mineral aids in red blood cell formation and iron metabolism.
• Magnesium: Important for muscle and nerve function, blood glucose control, and blood pressure regulation.

Comparison: Cooked Sweet Potato vs. Cooked White Potato

While both potatoes are healthy and nutritious, their micronutrient profiles offer different benefits. Here is a quick comparison based on a 100g serving, noting that specific values can vary with cooking and variety.

Nutrient	Cooked Sweet Potato (Approx. 100g)	Cooked White Potato (Approx. 100g)	Primary Difference
Calories	~90 kcal	~87 kcal	Very similar, but can vary slightly.
Carbohydrates	~21g	~20g	Minimal difference.
Protein	~2g	~2g	Both are low in protein.
Fiber	~3g	~2g	Sweet potatoes generally contain more fiber.
Vitamin A	Extremely high	None	Sweet potatoes are a superior source of beta-carotene.
Vitamin C	Good source	Good source	Comparable levels.
Potassium	Good source	Excellent source	White potatoes have slightly more potassium per 100g.

Cooking Methods to Maximize Nutrition

How you prepare your sweet potatoes significantly impacts their nutritional value. Boiling is often recommended over baking or roasting for better nutrient retention, as high-heat, dry cooking methods can degrade certain vitamins and antioxidants.

Best Cooking Practices for Nutrients:

• Boiling: Boiling for a short duration with the skin on helps retain more of the beta-carotene and antioxidants. This method also results in a lower glycemic index compared to baking.
• Microwaving: Another quick, high-moisture cooking method that is gentle on nutrients.
• Leave the Skin On: A significant portion of the antioxidants and fiber is in the skin, so it's best to consume the sweet potato with its skin. Just be sure to scrub it well before cooking.

Antioxidant Powerhouse: Carotenoids and Anthocyanins

The vibrant colors of sweet potatoes are a visual indicator of their rich antioxidant content. These powerful compounds combat oxidative stress and have been linked to a reduced risk of chronic diseases.

• Beta-carotene: Found in orange-fleshed varieties, this carotenoid is a precursor to Vitamin A and offers significant antioxidant protection.
• Anthocyanins: Purple-fleshed sweet potatoes are particularly rich in anthocyanins, which are potent antioxidants also found in blueberries. These compounds have been studied for their ability to protect eye cells and potentially offer anti-cancer properties.

The Role of Fiber for Gut Health

The dietary fiber in sweet potatoes is a major contributor to gut health. It consists of both soluble and insoluble fiber. Soluble fibers form a gel-like substance that aids digestion and creates a feeling of fullness, while insoluble fibers add bulk to stool, promoting regularity. Some of this fiber can also be fermented by beneficial gut bacteria, leading to a healthier intestinal environment.

Conclusion

In summary, 100g of cooked sweet potatoes offers a wealth of nutritional benefits, including essential vitamins, minerals, and potent antioxidants, all for a modest number of calories. The exact nutritional profile can vary depending on the variety and cooking method, but boiling them with the skin on is an excellent way to maximize nutrient retention. With its high beta-carotene content, sweet potatoes are a champion for immune support and vision health, while their fiber aids in digestion and gut health. Choosing sweet potatoes as a staple in your diet is a simple, delicious way to boost your nutrient intake and support overall wellness.

References

• Sweet Potatoes 101: Nutrition Facts and Health Benefits. Healthline. https://www.healthline.com/nutrition/foods/sweet-potatoes
• The Best Way to Cook Sweet Potatoes. NutritionFacts.org. https://nutritionfacts.org/video/the-best-way-to-cook-sweet-potatoes/
• Antioxidant activities, phenolic and β-carotene contents of sweet potato genotypes. ScienceDirect. https://www.sciencedirect.com/science/article/pii/S0308814606007564

Frequently Asked Questions

Are cooked sweet potatoes good for you?

Yes, cooked sweet potatoes are very good for you. They are a nutrient-dense food rich in fiber, vitamins (especially A and C), and minerals, all while being low in fat. They offer numerous health benefits, including supporting vision, immune function, and gut health.

Does cooking sweet potatoes destroy their nutrients?

The extent of nutrient loss depends on the cooking method. While some nutrients can be lost during cooking, certain methods, like boiling and microwaving, are gentler on nutrients like beta-carotene and Vitamin C compared to baking or roasting.

Are sweet potatoes high in sugar after cooking?

During cooking, enzymes convert starches into natural sugars, increasing the sweetness. While they do contain natural sugars, they also have a good amount of fiber which slows down sugar absorption, preventing rapid blood sugar spikes, especially when boiled.

What is the difference between white potatoes and sweet potatoes nutritionally?

Sweet potatoes are superior in beta-carotene (Vitamin A precursor) and generally have more fiber and a lower glycemic index. White potatoes, on the other hand, often have more potassium. Both are nutritious, but sweet potatoes offer a broader antioxidant profile.

Is it better to eat sweet potato with or without the skin?

It is better to eat sweet potatoes with the skin on. The skin contains a significant concentration of fiber and antioxidants. Eating the skin maximizes your nutritional intake.

How many calories are in 100g of cooked sweet potato?

A 100g serving of cooked sweet potatoes contains approximately 90 calories. This can vary slightly depending on the cooking method and whether any fats were added during preparation.

Are sweet potatoes good for weight loss?

Yes, sweet potatoes can be beneficial for weight loss. They are low in calories and high in fiber, which helps you feel full and satisfied for longer. This can help reduce overall calorie intake and support weight management goals.