Macronutrient Breakdown of a 115g Sweet Potato
When evaluating what is the nutritional value of 115 grams of sweet potatoes, it's essential to look at the breakdown of macronutrients. For a cooked, baked sweet potato without added salt, a 115-gram serving provides a balanced profile that is predominantly carbohydrate-based, with minimal fat.
- Calories: 115 grams of sweet potato contains approximately 103 calories, making it a moderately low-calorie option for a starchy vegetable.
- Carbohydrates: With about 24 grams of carbohydrates, sweet potatoes are an excellent source of energy. This includes natural sugars and starches. Boiling sweet potatoes can lead to a lower glycemic index compared to baking or roasting, which is beneficial for blood sugar management.
- Fiber: A 115-gram serving delivers approximately 4 grams of dietary fiber. This is crucial for digestive health, promoting regular bowel movements, and increasing feelings of fullness.
- Protein: Providing about 2 grams of protein per 115 grams, sweet potatoes are not a primary source of this macronutrient but contribute to overall intake.
- Fat: This is where sweet potatoes truly shine as a health-conscious choice, containing a negligible amount of fat at just 0.2 grams.
Vitamins and Minerals: The Sweet Potato's Powerhouse Profile
Beyond the basic macronutrients, a 115-gram serving is packed with essential vitamins and minerals, many of which meet or exceed daily requirements.
Key Vitamins
- Vitamin A: A single serving provides an incredible amount of Vitamin A, often exceeding 100% of the recommended daily value, thanks to its high beta-carotene content. This nutrient is critical for vision, immune function, and reproductive health.
- Vitamin C: This serving supplies about 23 mg of Vitamin C, or roughly 25% of the daily value. This powerful antioxidant supports skin health and immune function.
- Vitamin B6: The sweet potato offers a significant amount of Vitamin B6, contributing to metabolic processes and nervous system health.
Essential Minerals
- Potassium: A 115-gram serving contains approximately 546 mg of potassium, which is important for maintaining healthy blood pressure and fluid balance.
- Manganese: A good source of manganese, sweet potatoes help support metabolism and bone development.
- Iron: The vegetable provides a modest amount of iron, essential for red blood cell production.
Sweet Potatoes vs. White Potatoes: A Comparison
While both sweet potatoes and regular white potatoes are root vegetables, their nutritional profiles have key differences. Understanding these can help inform your dietary choices. All nutritional information in the table below is based on a 100-gram cooked portion to allow for a standardized comparison.
| Nutrient | Sweet Potato (100g) | White Potato (100g) |
|---|---|---|
| Calories | ~90 kcal | ~93 kcal |
| Carbohydrates | ~21g | ~21g |
| Sugar | ~6.5g | ~1.18g |
| Fiber | ~3.3g | ~2.2g |
| Protein | ~2g | ~2.5g |
| Vitamin A | ~961µg | ~1µg |
| Vitamin C | ~20mg | ~9.6mg |
| Potassium | ~475mg | ~535mg |
Culinary Versatility and Maximum Nutrient Absorption
The way you prepare your sweet potatoes can influence their nutritional impact. For example, some studies suggest that boiling retains more beta-carotene than other cooking methods. To maximize the absorption of fat-soluble vitamins like Vitamin A (converted from beta-carotene), it is beneficial to consume sweet potatoes with a small amount of healthy fat, such as olive oil or avocado.
Sweet potatoes can be incorporated into your diet in numerous ways:
- Roasted Wedges: A simple and delicious side dish.
- Mashed: A creamy and nutritious alternative to mashed potatoes.
- Soups: Adds a rich, sweet flavor and creamy texture to soups.
- Baked: A classic, easy preparation method.
- Chips or Fries: A healthier, homemade alternative to store-bought versions.
Conclusion
To summarize, what is the nutritional value of 115 grams of sweet potatoes is a significant story of nutrient density. This modest serving size provides a high concentration of essential vitamins, particularly Vitamin A and C, along with beneficial dietary fiber and minerals like potassium. Its low-fat, moderate-calorie profile makes it a highly advantageous addition to almost any diet, supporting overall wellness from improved vision to better gut health. The versatility of sweet potatoes in the kitchen allows for easy integration into a variety of healthy meals.
For more detailed nutritional information and daily recommended intakes, refer to authoritative sources such as the FoodData Central database managed by the U.S. Department of Agriculture.
Why This Information Matters
Understanding the specific nutritional composition of foods like the sweet potato empowers you to make informed decisions about your diet. The data presented underscores why this root vegetable is often lauded as a 'superfood' by nutritionists. By incorporating such nutrient-rich foods, you can take a proactive step towards enhancing your health and well-being. Whether you are aiming for weight management, improved gut health, or simply boosting your nutrient intake, sweet potatoes are a fantastic, accessible option.
