Sweet Potato (Raw, Unprepared)
Sweet potatoes are a versatile and nutritious root vegetable, celebrated for their natural sweetness and vibrant color. Rich in essential nutrients, they can be enjoyed in a variety of dishes, from savory roasts to creamy soups or even sweet desserts. This raw, unprepared version is a great starting point for countless recipes, providing a nutrient-dense base full of vitamins, minerals, and fiber.
Nutritional Breakdown (Per 100g of Raw Sweet Potato)
| Nutrient | Amount |
|---|---|
| Energy | 86 kcal |
| Protein | 1.57 g |
| Fat | 0.05 g |
| Saturated Fats | 0.018 g |
| Carbohydrates | 20.12 g |
| Fiber | 3.0 g |
| Sugar | 4.18 g |
| Calcium | 30 mg |
| Iron | 0.61 mg |
| Magnesium | 25 mg |
| Phosphorus | 47 mg |
| Potassium | 337 mg |
| Sodium | 55 mg |
| Zinc | 0.3 mg |
| Copper | 0.151 mcg |
| Manganese | 0.258 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 2.4 mg |
| Thiamin (Vitamin B1) | 0.078 mg |
| Riboflavin (Vitamin B2) | 0.061 mg |
| Niacin (Vitamin B3) | 0.557 mg |
| Vitamin B6 | 0.209 mg |
| Folate (Vitamin B9) | 11 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 709 mcg |
| Vitamin E | 0.26 mg |
| Vitamin D2 | 0 mcg |
Key Health Benefits of Raw Sweet Potatoes
- Rich in Vitamin A: With over 700 mcg of Vitamin A per 100g, sweet potatoes are an excellent source of beta-carotene, which is essential for eye health, immune function, and skin health.
- High in Fiber: With 3g of fiber per 100g, sweet potatoes support digestive health, promote satiety, and help regulate blood sugar levels.
- Potassium Powerhouse: At 337 mg of potassium, sweet potatoes contribute to healthy heart function, muscle contraction, and fluid balance.
- Packed with Antioxidants: Sweet potatoes are rich in antioxidants, particularly beta-carotene, which may help protect the body from oxidative stress and support overall health.
Allergen Information
Sweet potatoes are naturally allergen-free and safe for individuals with common food allergies. However, always ensure that sweet potatoes are prepared in a kitchen free from cross-contamination if you’re managing multiple food allergies.
Dietary Preferences
- Vegetarian: Yes
- Vegan: Yes
- Gluten-Free: Yes
- Dairy-Free: Yes
- Nut-Free: Yes
- Low-Fat: Yes (very minimal fat content)
- Low-Sugar: Yes (naturally occurring sugars)
- Diabetic-Friendly: Moderate consumption recommended due to the carbohydrate content.
Culinary Uses & Preparation Tips
Sweet potatoes can be prepared in a variety of ways: boiled, mashed, roasted, or even baked into pies and cakes. When raw, they are tough and fibrous, so cooking is required to unlock their full flavor and nutrient potential. To keep your sweet potatoes tasting their best, be sure to store them in a cool, dark, dry place, away from sunlight.
For a healthier alternative to traditional mashed potatoes, try mashing cooked sweet potatoes with a little olive oil, salt, and pepper for a creamy side dish. Roasted sweet potatoes, either diced or in whole chunks, make an excellent addition to salads, stews, and grain bowls. They also pair wonderfully with cinnamon, ginger, and maple syrup in baked goods.
Conclusion
Sweet potatoes are a delicious, nutrient-packed vegetable that can fit into almost any meal, from hearty main courses to sweet desserts. With their rich fiber, vitamin, and antioxidant content, they provide a host of health benefits, from supporting immune function to promoting gut health. Whether you’re baking, roasting, or mashing, raw sweet potatoes are a wonderful foundation for countless culinary creations that nourish the body and delight the taste buds.
