Sweet potatoes are a nutritional powerhouse, and understanding the specifics of a standard 4 oz portion can help in meal planning and optimizing dietary intake. This section breaks down the macronutrients and key micronutrients you can expect from this modest serving.
The Macronutrient Breakdown
A 4-ounce serving of sweet potato provides a balanced profile of carbohydrates, protein, and minimal fat, contributing to a feeling of fullness and providing sustained energy. A cooked, baked 4 oz portion typically contains:
- Calories: Around 105 calories.
- Carbohydrates: Approximately 24 grams, serving as the primary energy source.
- Protein: About 2 grams, a modest but valuable contribution.
- Fats: Just 0.2 grams, making it an excellent, low-fat option.
- Dietary Fiber: Roughly 4 grams, which is significant for a single serving and aids in digestive health.
A Closer Look at Vitamins and Minerals
Beyond the basic macros, a 4 oz sweet potato is packed with essential micronutrients that support overall health:
- Vitamin A: An exceptional source, often providing over 100% of the Daily Value due to its high beta-carotene content. This is vital for vision, immune function, and skin health.
- Potassium: Contributes significantly to daily intake, which is important for managing blood pressure and heart health.
- Vitamin C: Provides a good dose of this powerful antioxidant, which helps fight off free radicals and supports the immune system.
- Manganese: This trace mineral is crucial for growth, metabolism, and development.
- Vitamin B6: Plays an important role in converting food into usable energy.
Health Benefits of Sweet Potatoes
The nutrient profile of a 4 oz sweet potato offers several health advantages:
- Supports Vision: The high concentration of beta-carotene protects vision and overall eye health.
- Boosts Immunity: Vitamins A and C strengthen the immune system and help protect against illness.
- Enhances Digestive Health: The high fiber content promotes regular bowel movements and supports a healthy gut microbiome.
- Aids in Blood Sugar Management: Due to its fiber content and lower glycemic index compared to white potatoes (depending on preparation), sweet potatoes can assist with blood sugar regulation.
- Promotes Heart Health: High potassium levels can help control blood pressure, reducing the risk of heart disease.
Sweet Potato vs. White Potato: A Comparison
| Nutrient (per 4 oz, cooked) | Sweet Potato | White Potato | Key Differences |
|---|---|---|---|
| Calories | ~105 kcal | ~110 kcal | Very similar calorie count. |
| Carbohydrates | ~24 g | ~26 g | Comparable carb amounts. |
| Dietary Fiber | ~4 g | ~2 g | Sweet potatoes offer significantly more fiber. |
| Vitamin A | High (over 100% DV) | None | Sweet potatoes are a superior source of vitamin A. |
| Potassium | Good source | Good source | Both are good sources of potassium. |
| Glycemic Index | Slightly lower | Slightly higher | Cooking method is crucial, but sweet potatoes tend to have a slight advantage in lowering GI. |
Conclusion: A Nutritious and Versatile Choice
In summary, the nutritional value of 4 oz of sweet potatoes is remarkably high for its calorie count, offering substantial amounts of healthy carbohydrates, fiber, and an impressive concentration of vitamins and minerals like Vitamin A, Vitamin C, and potassium. Its rich nutrient profile supports eye health, immune function, and heart health. When comparing it to the traditional white potato, the sweet potato stands out for its much higher beta-carotene and fiber content. Whether baked, boiled, or roasted, a 4 oz serving provides a dense and beneficial boost to your daily nutrition without excess fat or calories. For more detailed nutritional breakdowns, resources like the USDA FoodData Central can be invaluable.
