Sweet Potato Nutrition

Sweet Potato Nutrition

Sweet potatoe nutrition contains excellent amounts of beta carotene and vitamin A, as well as other health giving nutrients.

  • Sweet potatoes are a rich source of complex carbohydrates which provide long lasting energy.

  • Sweet potatoes are an excellent source of beta carotenewhich helps to protect the bodies' cells from free radical damage and also provides a source of vitamin A. Beta carotene also helps the immune and reproductive systems to function properly.

  • Sweet potatoe nutrition also provides an excellent amount of vitamin A which plays a part in eye health and helps to fight off viral infections.

  • Sweet potato nutrition also contains a good amount of pantothenic acid (vitamin B5) which helps to turn carbohydrates and fats into energy and plays a part in the health of the adrenal glands.

  • Sweet potatoes provide a good amount of vitamin B6which helps to break down sugars and starches in the body. B6 also helps to prevent homocysteine build up in the blood.

  • Sweet potato nutrition provides a good amount of niacin (vitamin B3)which helps to lower cholesterol levels and also stabilises the blood sugar. B3 also helps the body to process fats.

  • One cup of sweet potatoes contain around 114 calories.



    THE FULL NUTRITIONAL VALUE OF SWEET POTATOES:

    Sweet potato, raw, unprepared

    Refuse: 28%  (Parings and trimmings)
    Scientific Name:  Ipomoea batatas
    Common Name:  Sweetpotato, Includes USDA commodity food A230
    NDB No: 11507 (Nutrient values and weights are for edible portion)

    NutrientUnits1.00 X 1 cup, cubes
    -------
    133g
    Proximates
    Water
    g
    102.78
    Energy
    kcal
    114
    Energy
    kJ
    477
    Protein
    g
    2.09
    Total lipid (fat)
    g
    0.07
    Ash
    g
    1.32
    Carbohydrate, by difference
    g
    26.76
    Fiber, total dietary
    g
    4.0
    Sugars, total
    g
    5.56
    Sucrose
    g
    3.35
    Glucose (dextrose)
    g
    1.28
    Fructose
    g
    0.93
    Lactose
    g
    0.00
    Maltose
    g
    0.00
    Galactose
    g
    0.00
    Starch
    g
    16.82
    Minerals
    Calcium, Ca
    mg
    40
    Iron, Fe
    mg
    0.81
    Magnesium, Mg
    mg
    33
    Phosphorus, P
    mg
    63
    Potassium, K
    mg
    448
    Sodium, Na
    mg
    73
    Zinc, Zn
    mg
    0.40
    Copper, Cu
    mg
    0.201
    Manganese, Mn
    mg
    0.343
    Selenium, Se
    mcg
    0.8
    Vitamins
    Vitamin C, total ascorbic acid
    mg
    3.2
    Thiamin
    mg
    0.104
    Riboflavin
    mg
    0.081
    Niacin
    mg
    0.741
    Pantothenic acid
    mg
    1.064
    Vitamin B-6
    mg
    0.278
    Folate, total
    mcg
    15
    Folic acid
    mcg
    0
    Folate, food
    mcg
    15
    Folate, DFE
    mcg_DFE
    15
    Choline, total
    mg
    16.4
    Vitamin B-12
    mcg
    0.00
    Vitamin B-12, added
    mcg
    0.00
    Vitamin A, RAE
    mcg_RAE
    943
    Retinol
    mcg
    0
    Carotene, beta
    mcg
    11317
    Carotene, alpha
    mcg
    9
    Cryptoxanthin, beta
    mcg
    0
    Vitamin A, IU
    IU
    18869
    Lycopene
    mcg
    0
    Lutein + zeaxanthin
    mcg
    0
    Vitamin E (alpha-tocopherol)
    mg
    0.35
    Vitamin E, added
    mg
    0.00
    Tocopherol, beta
    mg
    0.01
    Tocopherol, gamma
    mg
    0.00
    Tocopherol, delta
    mg
    0.00
    Vitamin D (D2 + D3)
    mcg
    0.0
    Vitamin D
    IU
    0
    Vitamin K (phylloquinone)
    mcg
    2.4
    Lipids
    Fatty acids, total saturated
    g
    0.024
    4:0
    g
    0.000
    6:0
    g
    0.000
    8:0
    g
    0.000
    10:0
    g
    0.000
    12:0
    g
    0.000
    14:0
    g
    0.000
    15:0
    g
    0.000
    16:0
    g
    0.024
    17:0
    g
    0.000
    18:0
    g
    0.001
    20:0
    g
    0.000
    22:0
    g
    0.000
    24:0
    g
    0.000
    Fatty acids, total monounsaturated
    g
    0.001
    14:1
    g
    0.000
    15:1
    g
    0.000
    16:1 undifferentiated
    g
    0.000
    17:1
    g
    0.000
    18:1 undifferentiated
    g
    0.001
    20:1
    g
    0.000
    22:1 undifferentiated
    g
    0.000
    Fatty acids, total polyunsaturated
    g
    0.019
    18:2 undifferentiated
    g
    0.017
    18:3 undifferentiated
    g
    0.001
    18:4
    g
    0.000
    20:2 n-6 c,c
    g
    0.000
    20:3 undifferentiated
    g
    0.000
    20:4 undifferentiated
    g
    0.000
    20:5 n-3 (EPA)
    g
    0.000
    22:5 n-3 (DPA)
    g
    0.000
    22:6 n-3 (DHA)
    g
    0.000
    Cholesterol
    mg
    0
    Phytosterols
    mg
    16
    Amino acids
    Tryptophan
    g
    0.041
    Threonine
    g
    0.110
    Isoleucine
    g
    0.073
    Leucine
    g
    0.122
    Lysine
    g
    0.088
    Methionine
    g
    0.039
    Cystine
    g
    0.029
    Phenylalanine
    g
    0.118
    Tyrosine
    g
    0.045
    Valine
    g
    0.114
    Arginine
    g
    0.073
    Histidine
    g
    0.041
    Alanine
    g
    0.102
    Aspartic acid
    g
    0.508
    Glutamic acid
    g
    0.206
    Glycine
    g
    0.084
    Proline
    g
    0.069
    Serine
    g
    0.117
    Other
    Alcohol, ethyl
    g
    0.0
    Caffeine
    mg
    0
    Theobromine
    mg
    0
    USDA National Nutrient Database for Standard Reference, Release 22 (2009)

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