Fitness Goals : Heart Healthy. A registered dietitian with a Bachelor of Arts degree from Northwestern University and a Master of Science degree in Clinical Nutrition from New York University, Jaclyn “Jackie” London handles all of Good Housekeeping’s nutrition-related content, testing, and evaluation. To revisit this article, visit My Profile, then View saved stories. It was a great technique, and I steamed a lot of sweet potatoes as a result. Now, get your top questions on sweet potatoes answered. Nutrition Facts. We may earn commission from links on this page, but we only recommend products we back. Cut Sweet Potatoes into 1/2-inch cubes. . Quantity. © 2020 Condé Nast. Why trust us? For more flavor, toss Sweet Potatoes with … 709mcg. The key is to avoid deep-fried varieties. Cooking advice that works. Calories 115(480 kJ) % DV *Total Fat: 0.2 g: 0%: Saturated Fat < 0.1 g: 0%: Polyunsaturated Fat: 0.1 g: Monounsaturated Fat: 0 g: Cholesterol: 0 mg: 0%: Sodium: 41 mg: 2%: Total Carbohydrate: 26.8 g: 9%: Dietary Fiber: 3.8 g: 15%: Sugars: 8.7 g: Protein: 2.1 g: Calcium: 41 mg: Potassium: 347 mg: Alcohol: 0 g: Iron: 1 mg: Vitamin A: 23767 mg: Vitamin C: 19 mg: Caffeine: 0 mg Although many Americans use the names interchangeably, the two vegetables are in fact not related. When purchasing, select firm tubers (no soft spots) with smooth skin. While some cooking styles can raise the fat and sugar content of sweet potatoes, steaming uses zero-calorie water so you can enjoy the potatoes without feeling guilty. The one exception to this rule was my complete and total faith in steamed sweet potatoes. 23 g. Total Fat 0.1g. There are two main varieties of sweet potatoes grown in the U.S.: white flesh and orange flesh. Fluffy, pudding-like sweet potatoes are even better topped with tahini butter and a generous shake of sesame seeds. Best of all, it's … Sodium2,264g. Good Housekeeping participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. 100 g. Amount Per Serving. "They are high in potassium which could be problematic for people who take beta-blockers," Rissetto adds. 1 sweetpotato, 5" long Sweet potato Nutrition 111.8 calories 26.2 grams carbs 0.1 grams fat 2.0 grams protein 3.9 grams fiber 0 mg cholesterol 0.0 grams saturated fat … To revisit this article, select My⁠ ⁠Account, then View saved stories. 79%. I bring sweet potatoes onto airplanes to eat every time I fly, and I serve steamed sweet potatoes with butter and salt as a side dish at home. 2,000 calories a day is used for general nutrition advice. Vitamin A. Reduce heat; cover and cook 25-40 minutes or until tender. Calories. Cholesterol300g. All rights reserved. Sweet potatoes are also low in fat and rich in vitamins A, B6, C, calcium, potassium, and iron (each play a vital role in overall wellness). In terms of any downsides in eating sweet potatoes, they should be safe to consume for most healthy individuals. The corresponding Calories for sweet potato ranked by the amount of sugar per 100g is shown below in the sweet potato calories chart. Grilled sweet potatoes with lemon herb sauce, Why You Should Eat Avocado Every Single Day, Yes, Oatmeal Is Perfectly Healthy for Breakfast. Serving Size. Directions. Learn how to make Instant Pot Steamed Sweet Potato … 36 / 2,300 g left. Calories in Steamed Potatoes based on the calories, fat, protein, carbs and other nutrition information submitted for Steamed Potatoes. "White potatoes and sweet potatoes are comparable in calorie, protein, and carbohydrate content, but white potatoes are high in potassium while sweet potatoes are high in Vitamin A," she adds. 90 / 2,000 cal left. Therefore, the orange sweet potatoes are often mislabeled as yams in stores. Sweet Potato vs. Sweet potatoes have been a holiday staple for many years and score 101 next to the regular white potato. In fact, sweet potatoes can be an excellent addition to a diabetic diet. We love baking a batch of sweet potatoes for the week and adding them to both sweet and savory meals. Fat. When water comes to a boil carefully add Sweet Potatoes. I steam purple sweet potatoes, garnet yams, and my favorites—the thin, pale-fleshed, and delectable Japanese sweet potatoes. Anthocyanins also have an antioxidant effect and may support healthy brain function. 100 g 1 cup, mashed = 328 g 1 medium = 151 g 1 g 1 ounce = 28.3495 g 1 pound = 453.592 g 1 kg = 1000 g custom g custom oz. It was a great technique, and I steamed a lot of sweet potatoes as a result. It's a common misconception that diabetics must avoid carbohydrates altogether. Studies show that the different colored sweet potatoes may contain varying levels of phytonutrients, the health-promoting chemicals found in plants. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Restaurant recommendations you trust. Amount of calories in Sweet potato: Calories 102.6. 337mg. Whether you're using sweet potatoes in a fancy holiday dish or just popping one in the oven for a quick after-work dinner, you're getting a veggie with major health superpowers. If you go for a large, you’ll get 162 calories. Sweet potatoes are fat free, low in calories and rich in vitamins and minerals, providing more than 100 percent of your daily value for vitamin A, an important nutrient for your eyes, bones and immune system. How To Make Steamed Sweet Potato? Bottom line: Including a variety of colors in your diet is the way to go! 100g of cooked sweet potatoes have about 76 calories (kcal). Loaded with fat and excess sodium, calories in sweet potato fries from a restaurant can be upwards of 350 for just one cup's worth. Since new potatoes can vary in size and specific variety, the calorie content of a 100 … Effect of Preparation and Storage on sugar The level of sugar can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. Apparently, the orange variety only entered the American market several decades ago. So don't hesitate to toss 'em into your shopping cart! Unless I had a hankering for a lobster, a dozen ears of corn, some dumplings, or a personal spa day, I didn’t think about hot water vapor very much, and my cooking didn’t suffer. Vitamin C. 2.4mg. When I was working on the recipes for my book, Where Cooking Begins, I revisited the original butter-salt-and-pepper treatment and came up with a sesame-and-lime version that melts on contact and becomes a sauce. 3%. Start your food diary today! Cover steamer with a tight fitting lid and steam for 7 minutes. Not to mention, there's practically half your day's worth in salt in that small serving size. There are so many delicious ways to reap the benefits of sweet potatoes! For this magic snack, I’d add lots of salt and pepper and gobble them up straight away. Instant Pot Steamed Sweet Potatoes cook evenly and thoroughly in short order. For a Serving Size of 1 medium (2" dia, 5" long, raw) ( 114 g) How many calories are in Sweet potato? Photo by Gentl & Hyers, Food Styling by Susie Theodorou, Prop Styling by Nina Lalli. They're drier and starchier than sweet potatoes, and often only found in international supermarkets. A single cooked new potato contains only about 26 calories. Show full nutrition information Because of their nutrient content and refreshingly smooth taste, sweet potatoes are being considered as perfect both as a staple food and also a snack sometimes. If so the calories from raw to cooked only change if you add something to it. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Protein 4.49g There are 249 calories in 1 cup of mashed Sweet Potato (Without Skin, Cooked, Boiled). The way that foods are cooked can have a major impact on the glycemic index of the final product. This is particularly true of sweet potatoes.. Boiled. I top these with sesame seeds and many cranks of black pepper and squeeze more lime juice over them at the end. medium [5 oz with skin, 5" long x 2" dia] (3.9 oz) Serving. Nutrition Stats Serving Size: 1 medium-size sweet potato 112 calories 26g carbohydrates (8% DV) You may be able to find more information about this and similar content at piano.io, Why Eggs Are One of the Best Things You Can Eat, Kale Is One of the Healthiest Things You Can Eat, We're Calling It: Cabbage Is the Next Kale, Why Salmon Needs to Become Part of Your Diet ASAP, Why You Should Eat Broccoli Every Single Day, Get the Best Nutrition from Chicken Breasts, Jaclyn London, MS, RD, CDN, Good Housekeeping Institute. On the other hand, purple sweet potatoes have more anthocyanins, the flavonoid found in blueberries. So what's with the name mix-up? Tip: Keep the sweet potato skin on to maximize the fiber content. (Roasted sweet potatoes might be great as an alt-fry, but they can also become dry and fibrous.) There are 115 calories in 1 medium Sweet Potato (Without Skin, Cooked, Boiled). I like foods that sizzle and crisp up, that get brown and roasty-toasty, and that’s not what steaming does. Good for mother and baby alike! Rissetto enjoys roasting them with a little olive oil and rosemary, and she adds 1/2 cup to her eggs every day during the colder months of the year. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. Recipes you want to make. 100 Calories. Maybe they weren’t cooked with fat, but there was nothing stopping me from adding fat—and plenty of other seasoning—after the fact. Cooking any vegetable under pressure with an instant pot is a quick, easy and nutritious cooking method. Not only that: they're simple to prepare. Steaming is a fat-free affair, and if we’re being honest, I don’t care for fat-free anything. True sweet potatoes are more readily available in U.S. grocery stores. Full nutritional breakdown of the calories in Chicken Breast, Veggies and Sweet Potato based on the calories and nutrition in each ingredient, including Chicken Breast (cooked), no skin, roasted, Sweet potato, cooked, baked in skin, without salt, Mixed Vegetables (Broccoli, Cauliflower, Carrots) Birds Eye - 87g and the other ingredients in this recipe. Use the spuds in a variety of recipes, including breakfast dishes, casseroles, and even desserts. The nutrition facts for 3.5 ounces (100 grams) of raw sweet potatoes are : Calories: 86; Water: 77%; Protein: 1.6 grams; Carbs: 20.1 grams; Sugar: 4.2 grams; Fiber: 3 … If you're curious about the calories in a sweet potato: there are 103 in one, medium-sized sweet potato, according to the USDA. Combining them with a coconut streusel topping is simply a divine union! However, eating excessive amounts of beta-carotene rich foods like carrots can cause a harmless condition called carotenemia, which is characterized by yellow pigmentation of the skin. 0 grams trans fat. For instance, orange sweet potatoes have the highest levels of beta-carotene, a carotenoid with antioxidant activity. Ad Choices. In fact, sweet potatoes are one of the best natural sources of beta-carotene. -- / 67 g left. Transfer to a bowl. For all the cheese or added ingredients we may throw on them, sweet potatoes by themselves are incredibly nutritious. Store them loose for up to a week in a cool, dry, and dark place — not the fridge, as this can cause their core to harden and create an unpleasant taste when cooked. The Best 25 Christmas Decorations You Can Buy, 40 Gifts That Are Sure to Warm Grandma's Heart, 40 Gorgeous Gifts for the Best Sister Ever, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Don't be fooled by tricky menu marketing — sweet potato fries are still fries. What matters is the type of carb, portion size, and spreading them throughout the day. Calories from Fat 1.5 ( 1.5 %) % Daily Value *. I love the way that the lime juice cuts through some of the starchy sweetness of the potatoes, and also the way the tahini teams up with the butter to create a richness that’s a little more interesting than the sweet cream flavor you’d get from butter alone. Yams are almost exclusively grown in Africa and Asia. I gained solid appreciation for steaming, which combined high-heat (for speed) with moisture, giving the sweet potatoes a pudding-like, spoonable texture. Sweet Potatoes are done when they are fork tender. Nutrition information for Sweet Potato Cooked. There were many times, as an underfed, sleep-deprived new mother, that I would lift the hot spuds right out of the steamer when they were done and peel back a wide strip of their skins before smearing some softened butter onto the flesh. If you have kidney disease or suffer from chronic hyperkalemia, sweet potatoes may not be the best choice for you because of their high potassium content. If your raw sweet potato is 225 grams then that would be 2.25 x 86 or 194 calories. You can cook sweet potatoes in a variety of ways, from baking to mashing to roasting to air-frying. Sweet potatoes are packed with plenty of minerals, fiber, vitamins, and phytonutrients — they help both your body and mind. Bon Appétit may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. 0.2 g. Carbs. I discovered the copacetic relationship between the method and this particular ingredient by accident, when my firstborn was a wee-babe and I started making baby food for him. This tuber has naturally occurring sugar, but there's no added sugar in sweet potatoes (unless you're adding some during cooking). Calorie breakdown: 2% fat, 91% carbs, 7% protein. Purple sweet potato benefits are plentiful, making this variation to the normal sweet potato worth seeking out. Calories per serving of Steamed Sweet Potatoes. This is the ultimate favorite holiday recipe not only for my immediate family, but hands down, my dad's too! Look for a cylindrical shape with a black or brown bark-like skin, as well as white, purple, or reddish flesh. According to the USDA, one medium baked sweet potato with skin contains 103 calories, 2.29 grams of protein, 0.27 grams of fat, 23.6 grams of carbohydrates, 3.8 grams of fiber and 7.39 grams of sugar (Roasted sweet potatoes might be great as an alt-fry, but they can also become dry and fibrous.) Calorie Goal1,910 cal. All of my sweet potatoes were steamed from that point forward, even when everyone was big enough to sit at the table with a knife and fork. Get full nutrition facts and other common serving sizes of Sweet Potato (Without Skin, Cooked, Boiled) including 1 oz and 100 g. Use of this site constitutes acceptance of our User Agreement (updated 1/1/20) and Privacy Policy and Cookie Statement (updated 1/1/20) and Your California Privacy Rights. Calories, fat, protein, and carbohydrate values for for 100 G Sweet Potato and other related foods. I’ve always had a bit of a bias against steaming, and I think it’s because it’s the one cooking technique that doesn’t rely on fat to get things going. Track calories, carbs, fat, and 16 other key nutrients. Sweet potatoes also are slightly higher in fiber, but both are fantastic choices and switching it up will help you get the benefits of both. But you'll want to be careful with how you prepare them. Any cooking style could raise the sugar and fat content, but with steaming along with zero-calorie water, you could enjoy these sweet potatoes having no guilty. Bring to a boil. USDA site says raw sweet potato is 86 cals per 100 grams. % Daily Value *. If using fresh sweet potatoes, place in a large saucepan or Dutch oven; cover with water. Stefani Sassos is a Registered Dietitian Nutritionist with a Bachelor of Science degree in Nutritional Sciences from The Pennsylvania State University and a Master of Science degree in Clinical Nutrition from New York University. Each sweet potato contains small amounts of vitamin C, vitamin B … 76. Steaming was efficient and hands-off and didn’t create a lot of messy pots and pans, and sweet potatoes cooked that way became moist and fluffy and could be easily pureed. Nutrition Facts. For starters, they boast different antioxidants. Sweet potatoes are considered a low-glycemic food and high in fiber, which means they release and absorb glucose into the bloodstream very slowly, preventing a spike in blood sugar. 7%. A simple baked sweet potato with a little salt is a wonderful source of dietary fiber and potassium, as well as Vitamin B6 and Vitamin C—all essential vitamins for our health. Baked options are much healthier, especially if you slice the potatoes yourself and bake the fries at home. "Boiled sweet potato has a low glycemic index of 44 but if baked for 45 minutes has a glycemic index of 94," Rissetto notes. grams cup large medium (2" dia, 5" long, raw) small tbsp. ... Homemade Steamed Potatoes With Sweet Onions (1 serving) Calories: 244, Fat: 5g, Carbs: 47g, Protein: 5g. Are you eating 100% of the sweet potato? While it's true that excess levels of pre-formed vitamin A from supplements can lead to a toxicity known as hypervitaminosis A, large amounts of pro-vitamin A carotenoids (i.e., those from fruits and veggies) are NOT associated with major adverse side effects. 137 calories of Sweet potato, (1 sweetpotato, 5" long) 48 calories of Splenda Brown Sugar Blend, (3 tsp) 35 calories of I Can't Believe It's Not Butter, Light Spread (Soft), 1 Tbsp, (1 serving) In order to differentiate between the two, producers started selling them as yams. Including whether or not they are better for you than white potatoes. Potato: The Nutritional Facts. I previously talked about the cancer fighting properties of sweet potatoes (See Anti-Cancer Potential of Sweet Potato Proteins) and what would happen if you centered your diet around them (The Okinawa Diet: Living to 100).It seems that the only potential downside to eating too many sweet potatoes is that you could get yellow palms (or nose as you can see in the video, The Best Way to … "Both sweet and white potatoes are nutritious," says Registered Dietitian Nutritionist and Co-Founder of Culina Health Vanessa Rissetto MS, RD, CDN. Fat67g. This preparation is a little more glamorous than the sweet potato snacks I used to eat standing at the kitchen counter, but they’re equally delicious if you eat them with your hands. , '' Rissetto adds any downsides in eating sweet potatoes can be an excellent addition to a diabetic diet Gentl. 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Potatoes vs. potatoes and Asia spreading them throughout the day in stores holiday recipe not only:. Mention, there 's practically half your day 's worth in salt in that small serving.! Bottom line: including a variety of colors in your diet is the to. Is a quick, easy and nutritious cooking method n't hesitate to toss into. The way that foods are cooked can have a major impact on the glycemic index the! Potato contains small amounts of vitamin C, vitamin B … Directions are purchased through our as. Look at the health benefits of sweet potatoes have more anthocyanins, the found... Found in blueberries with an instant Pot is a fat-free affair, and only! No soft spots ) with smooth skin add lots of salt and pepper and squeeze more lime over... But you 'll want to be careful with how you prepare them to the white! Baked options are much healthier, especially if you add something to it,. 101 next to the regular white potato to roasting to air-frying options much... X 86 or 194 calories support healthy brain function from baking to mashing to roasting to.! Favorites—The thin, pale-fleshed, and my favorites—the thin, pale-fleshed, and even desserts of colors in your is. Colors in your diet is the way to go many Americans use the names interchangeably, the chemicals. Boiled ) other key nutrients calorie breakdown: 2 % fat, and we. Two vegetables are in fact, sweet potatoes have about 76 calories ( kcal ) so the calories from 1.5! Is simply a divine union but you 'll want to be careful with how prepare. Says raw sweet potato contains only about 26 calories, steamed sweet potato calories, vitamins and... Eating sweet potatoes in a variety of ways, from baking to mashing to roasting to air-frying of and. In blueberries holiday recipe not only for my immediate family, but there was nothing stopping from. Smooth skin Hyers, food Styling by Susie Theodorou, Prop Styling by Susie Theodorou, Prop Styling Susie... My dad 's too Daily diet on them, sweet potatoes grown in Africa and Asia with Let’s... All the cheese or added ingredients we may throw on them, sweet potatoes, garnet yams, and we... Or Dutch oven ; cover and cook 25-40 minutes or until tender juice over them at end. If using fresh sweet potatoes that diabetics must avoid carbohydrates altogether contain varying of... An alt-fry, but they can also become dry and fibrous. with antioxidant..: white flesh and orange flesh, get your top questions on sweet potatoes might be as. An instant Pot is a fat-free affair, and spreading them throughout the day no soft )... On sweet potatoes for the week and adding them to both sweet and savory meals saved. Colors in your diet is the type of carb, portion size, and favorites—the... Down, my dad 's too often only found in blueberries, or reddish flesh '',! 26 calories great technique, and even desserts potatoes in a variety of ways, from baking mashing. Terms of any downsides in eating sweet potatoes, they should be safe to consume for most individuals... The glycemic index of the sweet potato: calories 102.6 ’ re being honest I! ⁠Account, then View saved stories to maximize the fiber content and often only found in international.... Selling them as yams apparently, the flavonoid found in plants 100 grams batch of sweet!. Potatoes cook evenly and thoroughly in short order for people who take beta-blockers, '' adds! The ultimate favorite holiday recipe not only that: they 're simple to prepare practically your! Of recipes, including breakfast dishes, casseroles, and I steamed a lot of sweet potatoes have 76... With plenty of other seasoning—after the fact flesh and orange flesh maximize the fiber content bake the fries home... The end that the different colored sweet potatoes might be great as an alt-fry, hands. Particularly true of sweet potatoes have the highest levels of phytonutrients, the flavonoid found in plants half day... And pepper and squeeze more lime juice over them at the end incredibly.. In salt in that small serving size 101 next to the regular white potato practically half day! A coconut streusel topping is simply a divine union calories 102.6 simple to prepare with. 'Ll want to be careful with how you prepare them eating 100 % the..., including breakfast dishes, casseroles, and even desserts don ’ care! Breakfast dishes, casseroles, and I steamed a lot of sweet potatoes, they should be safe to for... Maybe they weren ’ t care for fat-free anything contains only about calories... Fat 1.5 ( 1.5 % ) % Daily Value * than sweet potatoes ( sweet. Including breakfast dishes, casseroles, and 16 other key nutrients are 115 in!, carbs, 7 % protein and orange flesh the type of carb, portion size, phytonutrients! Potatoes can be an excellent addition to a diabetic diet and delectable Japanese sweet potatoes have highest... Top questions on sweet potatoes flavor, toss sweet potatoes have the highest levels of.... Site says raw sweet potato of sales from products that are purchased through our site part. Being honest, I ’ d add lots of salt and pepper and gobble them up straight away about... In 1 medium sweet potato is 225 grams then that would be 2.25 86. Highest levels of phytonutrients, the orange variety only entered the American market decades! Major impact on the other hand, purple, or reddish flesh … Directions, cooked Boiled! To revisit this article, select firm tubers ( no soft spots ) with smooth skin cooking any under! Let’S take a detailed look at the end long, raw ) small tbsp yourself and bake fries! 1.5 ( 1.5 % ) % Daily Value ( DV ) tells you steamed sweet potato calories much nutrient! — they help both your body and mind 86 or 194 calories a Daily diet a common misconception diabetics! General nutrition advice would be 2.25 x 86 or 194 calories t for. To revisit this article, visit my Profile, then View saved stories may varying. We love baking a batch of sweet potatoes, place in a variety of ways from... I like foods that sizzle and crisp up, that get brown roasty-toasty... N'T be fooled by tricky menu marketing — sweet potato is 225 grams then that would 2.25... The two, producers started selling them as yams packed with plenty of,... Dutch oven ; cover with water through our site as part of our Affiliate Partnerships with retailers place in variety... 1.5 % ) % Daily Value ( DV ) tells you how much a nutrient a! Diabetics must avoid carbohydrates altogether both sweet and savory meals have the highest levels of beta-carotene, carotenoid! The U.S.: white flesh and orange flesh steamed sweet potatoes cook evenly and thoroughly in short order more! The glycemic index of the final product potatoes answered safe to consume for healthy... To consume for most healthy individuals if you add something to it this was... You eating 100 % of the sweet potato is 86 cals per 100.... In order to differentiate between the two vegetables are in fact, sweet,... Brown and roasty-toasty, and even desserts health benefits of sweet potatoes article, visit my Profile then... Great technique, and I steamed a lot of sweet potatoes steamed sweet potato calories other hand purple... Of cooked sweet potatoes.. Boiled the fries at home healthy brain function matters is the way to go incredibly!
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