Sweet Potato (Cooked, Boiled, Without Skin, With Salt)
Sweet potatoes are a versatile and nutrient-rich root vegetable, offering a naturally sweet flavor and a wealth of health benefits. When cooked and boiled without the skin, they maintain their delicious, creamy texture while providing an excellent source of essential vitamins and minerals. Adding a pinch of salt enhances the flavor without compromising the nutritional profile. Below is a comprehensive breakdown of the nutritional content of boiled sweet potatoes, which can be easily incorporated into a wide variety of dishes from hearty soups and stews to savory casseroles and salads.
Nutritional Information (Per 100g of Cooked, Boiled Sweet Potato Without Skin, With Salt)
| Nutrient | Amount |
|---|---|
| Energy | 76 kcal |
| Protein | 1.37 g |
| Total Fat | 0.14 g |
| Saturated Fat | 0.04 g |
| Carbohydrates | 17.72 g |
| Dietary Fiber | 2.5 g |
| Sugar | 5.74 g |
| Calcium | 27.0 mg |
| Iron | 0.72 mg |
| Magnesium | 18.0 mg |
| Phosphorus | 32.0 mg |
| Potassium | 230.0 mg |
| Sodium | 263.0 mg |
| Zinc | 0.2 mg |
| Copper | 0.094 mcg |
| Manganese | 0.266 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 12.8 mg |
| Thiamine (Vitamin B1) | 0.056 mg |
| Riboflavin (Vitamin B2) | 0.047 mg |
| Niacin (Vitamin B3) | 0.538 mg |
| Vitamin B6 | 0.165 mg |
| Folate | 6.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 787.0 mcg |
| Vitamin E | 0.94 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Sweet Potatoes
Sweet potatoes are a powerhouse of nutrients and offer several health benefits, making them a great addition to any diet. Here’s a closer look at some of the key nutrients found in sweet potatoes:
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Vitamin A: Sweet potatoes are rich in beta-carotene, which the body converts into vitamin A. This essential nutrient is important for vision health, immune function, and skin health.
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Potassium: A significant source of potassium, sweet potatoes help regulate fluid balance, nerve function, and muscle contractions.
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Vitamin C: Sweet potatoes provide a good dose of vitamin C, which is crucial for collagen production, skin health, and a strong immune system.
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Fiber: With 2.5g of dietary fiber per 100g, sweet potatoes promote digestive health and help maintain healthy cholesterol levels.
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B Vitamins: Sweet potatoes contain several B vitamins, including B6, thiamine, and niacin, which support metabolism, energy production, and nerve health.
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Antioxidants: The presence of antioxidants, including beta-carotene and vitamin E, helps fight oxidative stress in the body, protecting cells from damage.
Allergen Information
Sweet potatoes are naturally allergen-free, making them a safe choice for individuals with common food allergies. However, it’s essential to be cautious of cross-contamination with allergens if they are prepared in shared kitchens or processing facilities.
Dietary Preferences
- Gluten-Free: Sweet potatoes are inherently gluten-free, making them a great option for individuals with celiac disease or gluten sensitivity.
- Vegan/Vegetarian: Suitable for both vegan and vegetarian diets, sweet potatoes are plant-based and provide a hearty and nutritious alternative to animal-based foods.
- Low-Sodium: Although sweet potatoes contain sodium, they are relatively low in comparison to processed foods. However, adding salt should be done in moderation, especially for those watching their sodium intake.
- Low-Fat: Naturally low in fat, sweet potatoes are a great choice for those following low-fat diets.
- Diabetic-Friendly: While sweet potatoes do contain carbohydrates, they have a low glycemic index, meaning they are digested slowly and may have a less pronounced impact on blood sugar levels compared to other starchy vegetables.
Advice and Cooking Tips
Sweet potatoes can be enjoyed in a variety of ways beyond just boiling. To preserve their nutritional value, consider steaming, baking, or roasting them. Pairing them with other nutrient-dense foods like leafy greens, legumes, and lean proteins can further enhance their health benefits.
For a creative twist, try adding spices like cinnamon, cumin, or paprika to roasted sweet potatoes for a delicious burst of flavor. Alternatively, blending boiled sweet potatoes into soups or smoothies can provide natural sweetness and creaminess.
Conclusion
Boiled sweet potatoes without the skin and lightly salted offer a delicious and nutritious addition to any meal. Packed with essential vitamins, minerals, and antioxidants, they support overall health while satisfying your taste buds. Whether you’re looking to add more plant-based meals to your diet or simply enjoy a comforting side dish, sweet potatoes are a versatile and healthy choice for all dietary preferences.
