One medium baked sweet potato, with peel eaten and fat added in cooking, contains around 198 calories. Sweet potatoes are a great source of energy and nutrition, and can be a delicious addition to your diet.

In addition to providing carbohydrates, sweet potatoes also contain important micronutrients like vitamins A and C, as well as fiber and potassium. When consumed regularly as part of a balanced diet, they can help boost immune function and support overall health and well-being.

Whether you're looking for new ways to incorporate sweet potatoes into your meals, or simply want to learn more about their nutritional benefits, this article has you covered.

Calories per Serving

As mentioned previously, one medium baked sweet potato contains around 198 calories. While this may seem like a lot, it's important to remember that these calories are coming from a nutrient-dense, whole food source. Sweet potatoes are also low on the glycemic index, meaning they won't cause a rapid spike in blood sugar levels. This can be especially beneficial for individuals with conditions like diabetes or insulin resistance. Overall, the calorie content of sweet potatoes shouldn't deter you from incorporating them into your diet. When eaten in moderation and as part of a balanced diet, they can be a healthy and satisfying food choice.

Macronutrients

In addition to providing energy in the form of carbohydrates, sweet potatoes also contain small amounts of protein and fat. However, the real nutritional powerhouse of sweet potatoes lies in their fiber and micronutrient content. The fiber in sweet potatoes can help support digestive health and satiety, while the vitamins and minerals they contain can help protect against chronic disease and support immune function. Overall, sweet potatoes can be a valuable addition to a balanced diet, providing essential nutrients and satisfying hunger.

Micronutrients

As mentioned previously, sweet potatoes contain important micronutrients like vitamins A and C, as well as potassium and manganese. These micronutrients play important roles in immune function, bone health, and overall wellness. Additionally, sweet potatoes contain antioxidants like beta-carotene, which can help protect against cellular damage and lower the risk of chronic disease. Overall, the micronutrient content of sweet potatoes makes them an excellent choice for individuals looking to support their overall health and wellness.

Health Benefits

Sweet potatoes offer a wide range of health benefits, from providing essential nutrients like vitamins A and C to supporting immune function and reducing inflammation. Research has also linked sweet potato consumption to a reduced risk of chronic diseases like heart disease, diabetes, and certain types of cancer. They're also a great source of dietary fiber, which can help lower cholesterol levels and improve digestive health. Overall, sweet potatoes are a versatile and nutritious food choice that can provide numerous health benefits when consumed as part of a balanced diet.

Preparation

There are many ways to prepare sweet potatoes, from roasting and baking to mashing and pureeing. The key is to avoid overly processed or fried versions, which can negate many of the nutritional benefits of the vegetable. To maximize their flavor and nutrition, try roasting sweet potatoes with a little bit of olive oil and your favorite seasonings. Alternatively, you can boil or steam them and mash them with a bit of butter or non-dairy alternative for a tasty side dish. Overall, the best way to prepare sweet potatoes is to keep it simple and avoid overcooking, which can result in a mushy texture and loss of nutrients.

Serving Suggestions

Sweet potatoes can be used in a variety of dishes, from savory stews and curries to sweet desserts and breakfast dishes. They're also a great addition to salads and grain bowls, adding a sweet and satisfying element to the meal. Consider trying sweet potato fries, sweet potato pie, or mashed sweet potatoes for a classic and comforting meal. You can also experiment with adding sweet potatoes to smoothies or baking them into muffins or breads for a healthy and tasty snack. Overall, the versatility of sweet potatoes makes them an excellent addition to any meal or snack, providing both nutrition and flavor.

How to Store

Sweet potatoes should be stored in a cool, dry place, away from direct sunlight or heat sources. They can last for up to three weeks if stored properly, but it's important to check them regularly for signs of spoilage or decay. If you have leftover cooked sweet potatoes, store them in an airtight container in the refrigerator for up to four days. You can also freeze sweet potatoes for later use, either in whole or mashed form, for up to six months. Overall, proper storage is key to maintaining the flavor and quality of sweet potatoes over time, and can help reduce waste and save money in the long run.

Sweet Potato vs. Regular Potato

While both sweet potatoes and regular potatoes are good sources of carbohydrates, there are some key nutritional differences between the two. Sweet potatoes tend to be higher in fiber, vitamin A, and vitamin C, while regular potatoes are higher in potassium and vitamin B6. Both can be healthy choices when eaten as part of a balanced diet, but sweet potatoes may offer some additional health benefits. Overall, the choice between sweet and regular potatoes depends on personal preference and nutritional needs. Experiment with both and see which works best for you!

Vegan-Friendly

Because sweet potatoes are a whole food source of carbohydrates, fiber, and micronutrients, they can be an excellent choice for individuals following a vegan or vegetarian diet. They're also versatile and can be used in a variety of dishes, from soups and stews to salads and side dishes. Additionally, sweet potatoes are a good source of iron, which can be harder to come by on a plant-based diet. They're also low in saturated fat and free from animal products, making them a heart-healthy choice for individuals looking to reduce their intake of meat and dairy. Overall, sweet potatoes are a vegan-friendly and nutrient-dense food choice that can support optimal health and wellness on a plant-based diet.

Recipes

1. Roasted Sweet Potatoes: Preheat oven to 400°F. Cut sweet potatoes into 1-inch chunks and place on a baking sheet. Drizzle with olive oil and season with salt, pepper, and your favorite herbs or spices. Roast for 20-25 minutes, or until tender and lightly browned. 2. Sweet Potato Curry: Heat 1 Tbsp. olive oil in a large saucepan over medium heat. Add diced onion, garlic, and ginger and sauté for 5 minutes. Add diced sweet potatoes, 1 can of chickpeas, and 1 can of coconut milk. Bring to a simmer and cook for 20-30 minutes, or until sweet potatoes are tender. Serve over rice or quinoa. 3. Sweet Potato Fries: Preheat oven to 425°F. Cut sweet potatoes into thin strips and toss with 2 Tbsp. olive oil, 1 tsp. garlic powder, 1 tsp. paprika, and 1/2 tsp. salt. Spread on a baking sheet and roast for 20-25 minutes, or until crispy and golden brown. Serve with your favorite dipping sauce.