Detailed Nutritional Breakdown for a 200g Sweet Potato
Based on data for a baked sweet potato with its skin, a 200-gram serving is a powerhouse of nutrition. The cooking method can affect the final nutritional profile, but baking is a common and healthy preparation method.
Here is what you can expect from a 200g serving:
- Calories: Approx. 180 kcal. This makes it a moderately low-calorie carbohydrate source.
- Carbohydrates: About 41 grams. Sweet potatoes are a good source of complex carbohydrates, which provide a steady release of energy.
- Protein: Around 4 grams. While not a primary protein source, it contributes to your daily intake.
- Fat: Extremely low, at about 0.3 grams.
- Dietary Fiber: A significant 6.6 grams. This high fiber content is excellent for promoting gut health and a feeling of fullness.
Key Vitamins and Minerals
Beyond the macronutrients, a 200g sweet potato is exceptionally rich in a variety of vitamins and minerals. The vibrant orange flesh is a tell-tale sign of its high beta-carotene content, which the body converts into Vitamin A.
Vitamins:
- Vitamin A: An outstanding source, providing well over 200% of the Daily Value (DV). Essential for vision, immune function, and reproductive health.
- Vitamin C: Offers about 44% of the DV. This powerful antioxidant helps reduce the duration of common colds and improves skin health.
- Vitamin B6: Provides 34% of the DV. This vitamin is crucial for converting food into energy.
- Pantothenic Acid (B5): Supplies 35% of the DV, supporting metabolic processes.
Minerals:
- Potassium: Contains about 20% of the DV, important for blood pressure control and heart health.
- Manganese: A good source, offering 43% of the DV. This trace mineral is vital for growth and metabolism.
- Copper: Provides 36% of the DV, playing a role in red blood cell formation and iron absorption.
- Iron: Supplies a small but useful amount, contributing to oxygen transport in the blood.
Antioxidant Content and Health Benefits
Sweet potatoes are rich in antioxidants, which protect the body from damage caused by unstable molecules called free radicals. The type and concentration of antioxidants can vary by the flesh color.
- Orange-fleshed sweet potatoes: High in beta-carotene, which is a powerful antioxidant.
- Purple-fleshed sweet potatoes: Rich in anthocyanins, another group of potent antioxidants.
Potential health benefits linked to these antioxidants and the sweet potato's overall nutritional profile include:
- Improved vision: Due to the high beta-carotene content and its conversion to Vitamin A, which forms light-detecting receptors in the eyes.
- Enhanced immune function: Vitamins A and C are critical for a healthy immune system.
- Better gut health: The soluble and insoluble fiber supports a healthy digestive system. The antioxidants in purple sweet potatoes have also been shown to promote the growth of healthy gut bacteria.
- Reduced cancer risk: Studies suggest that the antioxidants in sweet potatoes, particularly anthocyanins in the purple varieties, may help protect against certain types of cancer.
How Preparation Affects Nutrition
While baking is a great way to prepare sweet potatoes, the cooking method can subtly alter the nutritional composition. For instance, boiling is associated with a lower glycemic index compared to baking or roasting, which is a factor for individuals monitoring their blood sugar. However, a key takeaway is that consuming them with a little fat, such as olive oil, significantly boosts the absorption of fat-soluble nutrients like beta-carotene. Even after cooking, sweet potatoes retain a substantial amount of their nutritional value.
Sweet Potatoes vs. Regular Potatoes: A Nutritional Comparison
Sweet potatoes are often considered the healthier choice, and a comparison of a 200g baked serving of each shows why.
| Nutrient | 200g Baked Sweet Potato (with skin) | 200g Baked Regular Potato (with skin) |
|---|---|---|
| Calories | ~180 kcal | ~182 kcal |
| Fiber | ~6.6 g | ~4 g |
| Protein | ~4 g | ~4 g |
| Vitamin A (Beta-carotene) | Excellent source (>200% DV) | Minimal amount |
| Vitamin C | Good source (44% DV) | Good source (38% DV) |
| Potassium | Good source (20% DV) | Very good source (25% DV) |
Note: Values for regular potatoes are approximate. DV percentages for both are based on a 2000-calorie diet.
Sweet potatoes stand out with their very high Vitamin A and fiber content, but both vegetables can be part of a healthy diet, offering different nutritional benefits.
Conclusion
A 200g serving of sweet potato is a highly nutritious, low-fat source of complex carbohydrates, fiber, vitamins, and minerals. Its exceptional levels of Vitamin A and various antioxidants make it a valuable food for supporting vision, immune function, and overall health. Whether baked, boiled, or roasted, including sweet potatoes in your diet is a simple and delicious way to increase your intake of vital nutrients. For more information on sweet potato health benefits, you can refer to authoritative sources such as Healthline.
