One medium boiled sweet potato with peel (2" Dia, 5" Long, Raw) contains around 147 calories. Sweet potatoes are a great source of various nutrients, and including them in your diet can have numerous benefits. In this article, we will discuss the calorie and nutrient content, as well as the benefits, of boiled sweet potatoes with the peel intact.
Sweet potatoes are rich in vitamins A and C, as well as potassium and fiber. Boiling them with the skin on helps retain their nutrients and makes them easier to digest. The peel also contains antioxidants that can protect against cell damage and may have anti-inflammatory properties.
In addition to their nutritional content, boiled sweet potatoes make a great addition to many meals. They are perfect for side dishes, salads, and even baked goods like muffins and bread. Keep reading to learn more about the benefits of including this delicious root vegetable in your diet.
Calories in Medium Boiled Sweet Potato with Peel
As mentioned earlier, one medium boiled sweet potato with the skin on contains around 147 calories. This is a relatively low calorie count considering the amount of nutrients it contains. If you are watching your calorie intake, sweet potatoes are a great food to include in your diet. They are filling, which can prevent overeating, and their natural sweetness can help curb sugar cravings. Boiling them with the skin on also helps them retain their fiber content, which can help keep you feeling full and satisfied for longer periods of time. To add more flavor to your boiled sweet potatoes, try seasoning them with herbs and spices like cinnamon, nutmeg, or rosemary.
Nutrients in Boiled Sweet Potato with Peel
In addition to being low in calories, boiled sweet potatoes with the skin on are also a great source of various nutrients. Here are some of the key nutrients found in boiled sweet potatoes: Vitamin A: One medium sweet potato contains over 400% of your daily recommended intake of vitamin A. This nutrient is important for maintaining healthy eyesight and skin. Potassium: Sweet potatoes are an excellent source of potassium, which is important for maintaining blood pressure and reducing the risk of stroke.
Benefits of Eating a Boiled Sweet Potato with Peel
The benefits of including boiled sweet potatoes in your diet extend beyond their nutritional content. Here are some of the potential health benefits of eating boiled sweet potatoes with the skin on: Improved digestion: The fiber content in sweet potatoes can help promote healthy digestion and prevent constipation. Lowered inflammation: The antioxidants found in sweet potato skins may help reduce inflammation in the body and protect against chronic diseases like cancer and heart disease.
Ways to Incorporate Boiled Sweet Potato with Peel in Your Diet
If you're looking for ways to add boiled sweet potatoes with the skin on to your diet, here are a few ideas to get you started: Side dish: Boiled sweet potatoes make a great side dish for many meals, especially during the fall and winter months. Try seasoning them with cinnamon, nutmeg, and a pinch of salt for a delicious and healthy snack. Soup: Sweet potatoes are perfect for adding to soups and stews. Try adding diced sweet potatoes to your favorite vegetable soup for a hearty and nutritious meal.
Boiled Sweet Potato with Peel Vs. Boiled Sweet Potato without Peel
Boiling sweet potatoes with the skin on can provide additional nutritional benefits that are lost when the skin is removed. Here are some of the ways boiled sweet potatoes with the skin on differ from those without: Increased fiber: The skin of sweet potatoes is a great source of fiber, which can help promote healthy digestion and prevent overeating. More antioxidants: The skin of sweet potatoes contains important antioxidants that can protect against cell damage and chronic disease.
How to Boil a Sweet Potato with Peel
Boiling a sweet potato with the skin on is easy and takes only a few minutes. Here's how to do it: 1. Rinse the sweet potato under cool running water. 2. Bring a pot of water to a boil and add the sweet potato. Boil for 15-20 minutes or until the potato is tender.
Sweet Potato Peel Benefits You Must Know
As mentioned earlier, the skin of sweet potatoes contains important antioxidants and nutrients. Here are some additional benefits of sweet potato skins: Reduced waste: By boiling sweet potatoes with the skin on, you can reduce food waste and make the most of this nutritious vegetable. Improved taste: Many people find that boiled sweet potatoes with the skin on have a nuttier and more complex flavor than those without.
Boiled Sweet Potato with Peel for Weight Loss
If you are trying to lose weight, boiled sweet potatoes with the skin on can be a great food to include in your diet. Here's why: Low calorie: Boiled sweet potatoes with the skin on are relatively low in calories, making them a great option for those looking to lose weight. Filling: The fiber content in sweet potatoes can help keep you feeling full and satisfied, which can prevent overeating and snacking on unhealthy foods.
Boiled Sweet Potato with Peel for Diabetes
Sweet potatoes have a relatively low glycemic index, which means they are less likely to cause spikes in blood sugar levels. Including boiled sweet potatoes with the skin on in your diet can be a great option for those with diabetes or who are at risk for developing the disease.
Boiled Sweet Potato with Peel for Skin Health
Sweet potatoes are a great source of vitamin A, which can help promote healthy skin. Including boiled sweet potatoes with the skin on in your diet can help improve your skin's appearance and overall health.
Boiled sweet potatoes with the skin on are a great source of fiber and antioxidants. They are low in calories and can help improve digestion and reduce inflammation in the body.
5 Frequently Asked Questions about Medium Boiled Sweet Potato
1. What is the nutritional value of a medium boiled sweet potato?
A medium boiled sweet potato with peel has approximately 147 calories. It is high in dietary fiber, vitamins A and C, potassium, and manganese. Sweet potatoes are also a good source of antioxidants and may have anti-inflammatory properties.
2. How should I store boiled sweet potatoes?
Boiled sweet potatoes can be stored in an airtight container or plastic bag in the refrigerator for up to 4 days. They can also be frozen for up to 6 months, although their texture may change when reheated.
3. Can I eat the sweet potato peel?
Yes, sweet potato peel is edible and contains many of the same nutrients as the flesh. However, it may be tough or bitter in some varieties, so you may prefer to peel it before eating. Make sure to wash the sweet potato thoroughly before cooking or eating.
4. What are some healthy ways to prepare boiled sweet potatoes?
Boiled sweet potatoes can be served as a side dish or used as an ingredient in salads, soups, stews, and casseroles. Some healthy ways to prepare them include roasting, mashing, or slicing and baking as sweet potato fries. You can also add seasonings like cinnamon, nutmeg, or thyme for flavor.
5. Are sweet potatoes a good option for a low-carb diet?
Sweet potatoes are relatively high in carbohydrates compared to some other vegetables, but they also contain fiber, vitamins, and minerals. They can be part of a healthy and balanced diet, even for those following a low-carb eating plan. However, it is important to moderate your portion size and balance your intake with other sources of protein and healthy fats.