Sweet Potato (Cooked, Without Skin) – Nutritional Information
Sweet potatoes are a versatile and nutrient-dense food, known for their natural sweetness and vibrant orange color. When cooked without the skin, they offer a mild flavor and a smooth texture, making them a favorite ingredient in many dishes, from savory casseroles to sweet pies. This root vegetable is a great source of vitamins, minerals, and fiber, making it an excellent choice for anyone looking to boost their diet with wholesome, natural ingredients.
Nutritional Breakdown per 100g of Cooked, Skinless Sweet Potato:
| Nutrient | Amount |
|---|---|
| Energy | 76.0 kcal |
| Protein | 1.37 g |
| Total Fat | 0.14 g |
| Saturated Fat | 0.031 g |
| Carbohydrates | 17.72 g |
| 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 | 27.0 mg |
| Zinc | 0.2 mg |
| Copper | 0.094 mcg |
| Manganese | 0.266 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 12.8 mg |
| Thiamine (B1) | 0.056 mg |
| Riboflavin (B2) | 0.047 mg |
| Niacin (B3) | 0.538 mg |
| Vitamin B6 | 0.165 mg |
| Folate (B9) | 6.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 787.0 mcg |
| Vitamin E | 0.94 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Sweet potatoes are naturally free from common allergens, including gluten, dairy, nuts, and soy. They are suitable for those with celiac disease, lactose intolerance, or nut allergies. However, always check for cross-contamination if prepared in facilities handling allergens.
Dietary Preferences
Sweet potatoes are incredibly versatile and fit into various dietary preferences and eating plans, including:
- Vegan & Vegetarian: A plant-based food packed with nutrients.
- Gluten-Free: Naturally free from gluten, making it a perfect choice for those with gluten sensitivities or celiac disease.
- Low-Fat & Low-Calorie: Sweet potatoes are low in fat and calories, making them suitable for weight management and heart-healthy diets.
- High-Fiber: A great source of fiber that supports digestive health and keeps you feeling fuller longer.
- Low-Glycemic Index (GI): Despite their natural sweetness, sweet potatoes have a relatively low GI, making them a good option for people managing blood sugar levels, including those with diabetes.
Advice for Use
Sweet potatoes can be prepared in numerous ways: mashed, roasted, baked, or even used in soups and stews. For a nutritious twist, try roasting them with a drizzle of olive oil and a sprinkle of herbs. If you’re looking to enhance their natural sweetness, a dash of cinnamon and nutmeg works wonders. When boiling, you can leave the skin on for added fiber and nutrients, but cooking them without the skin offers a smoother texture, making them ideal for creamy dishes.
To maximize their health benefits, choose fresh sweet potatoes when possible, and avoid overcooking them to preserve the water-soluble vitamins, particularly Vitamin C.
Conclusion
Sweet potatoes are a delicious and nutritious addition to any meal. With their high content of essential vitamins, minerals, and fiber, they are a fantastic choice for those looking to improve their overall health and well-being. Whether you’re following a specific dietary plan or simply looking to enjoy a flavorful and wholesome ingredient, sweet potatoes (cooked without the skin) offer both versatility and a wealth of nutritional benefits.
